Sweet potatoes are full of slowly digested carbohydrates for sustained energy. Here’s the comparison: 7-ounce white potato with skin: 220 calories, 5g protein, 51g carbs, 20mg calcium, 115mg phosphorus, 2.8mg iron, 16mg sodium, 844mg potassium, 4g fiber, .22mg thiamin, .07mg riboflavin, 3.3mg niacin, 16mg vitamin C Sweet Potato: Russet Potato: Red Potato: Purple Potato: Calories Carbohydrates (grams) Fiber (grams) Vitamin A (IU) Vitamin C (mg) Potassium (mg) 162 37 6 692 57 741: 161 37 4 0 28 888: 154 34 3 0 36 962: 140 30 2 0 60 812 Both count towards your daily servings of vegetables and can be part of a healthy diet. Russet Potato vs. Sweet Potatoes Protein. Dietitian’s Take: Sweet Potato vs. For specific types of carotenoids, sweet potato has more beta-carotene than russet potato per 100 grams. Although a sweet potato offers more fiber, vitamin A and vitamin C, a plain baked potato is not a nutritional zero. Both russet potato and sweet potatoes contain significant amounts of thiamin, riboflavin, niacin, vitamin b6 and folate. Carbohydrates & Fiber Comparing omega-6 fatty acids, both russet potato and sweet potatoes contain small amounts of linoleic acid. I'm going for the sweet potato fries- no hesitation. cups, packages. Compare Potato to Brown rice by vitamins and minerals using the only readable nutrition comparison tool. Data for sweet potatoes is based on a medium-size sweet potato (130 grams/4.6 ounces). Potatoes are a fabulous source of fiber and nutrients (especially if you eat the skin). Sweet potatoes and russet potato contain similar amounts of calories - sweet potato has 86kcal of calories per 100 grams and russet potato has 79kcal of calories. Nutritionally, sweet potato has 50% more fiber, a dramatically higher level of Vitamin A, and more Vitamins C and B6, but less potassium than potato. Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight ( change ). Vitamins The comparison below is by common portions, e.g. They are both good. 8mins. If I had the choice between sweet potato fries or russet potato fries. Both sweet potatoes and russet potato are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat. To digest both potatoes and sweet potatoes, we have to break down and release the starch stored inside their cells. We compared the nutritional contents of Video Center: Selection, Storage, and Preparation of Fruits & Vegetables. . While you may be shunning white potatoes in favor of sweet potatoes, both provide essential nutrients your body needs for good health. Cutting the raw potato is a challenge because they're so hard, but making them is easy. Both white potatoes and sweet potatoes contain a variety of nutrients. Red potatoes are average-sized; on the other hand, white potatoes can be small or large. They are all high in fiber and vitamin C, and have almost twice as much potassium as a banana! But an occasional sweet potato can satisfy your potato craving with an index of 64 instead of 111. Bake them at 350 degrees or so until done (approx 20 min). Sweet potatoes and russet potato contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and russet potato has 2.1g of protein. aerobic dancing. “Are potatoes as bad as they say?” is a question I am often asked on store tours. Sweet Potatoes (91 cal) Jacket Potato (82 cal) Boiled Potatoes (84 cal) Red Potatoes (70 cal) White Potatoes (69 cal) Baked Potatoes (93 cal) ... how to burn 79 calories (100g of russet potatoes) your weight: jogging (5 mph) 9mins. Let’s take a detailed look at the health benefits of sweet potatoes vs. potatoes. Because some of that starch is resistant starch, this breakdown takes time and effort, so although both potatoes and sweet potatoes are high in carbs, they don’t act the same way in our body as high-carb processed foods. Ever wonder how your favorite foods stack up against each other in terms of nutrition? walking (15 minute mile) 17mins bicycling. PBH has curated resources to help you stay safe and healthy during Coronavirus (COVID-19). Russet potato has more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and... Minerals. So should you opt for white or sweet potatoes? White potatoes also have more calories (by 40) and more carbs (by 5 grams). Potatoes and Sweet Potatoes are both included on the FDA’s Top 20 Raw Vegetable list. SWEET POTATO VS WHITE POTATO FACTS. Sweet Potatoes (Sweet potato, raw, unprepared) Fiber? Beans can add starch to your plate like potatoes, but with much more fiber and protein . In this health food face off, find out which is healthier: a white potato or a sweet potato. Sweet potatoes (Ipomoea batatas) are not a ‘true’ potato from the nightshade Solanum tuberosum variety.Types of sweet potatoes such as the Japanese sweet potato and Hannah sweet potato are starchy tubers from the Ipomoea batatas plant. Red Potatoes vs. White Potatoes. Potato. lives by eating more fruits and vegetables every day. russet potato Sweet potatoes are loaded with vitamin A, packing almost 700% of the recommended daily value in one medium potato; all the others have none. They also have more sugar than white potatoes. Eat sweet potatoes with butter to help this transformation work best. Most potatoes mainly contain carbohydrate with a little bit of protein and almost no fat. Spray a cookie sheet with butter flavored Pam. versus Sweet potatoes and russet potato contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E. Sweet potato has more pantothenic acid. So, which is best? The second name of red potato is Red Bliss Potatoes. butternut squash or potato - where is more nutrients? and You can also see a more concrete comparison by weight at equal weight (by grams) comparison. For weight loss, cutting out white potatoes for a while is ideal because they have slightly more calories, less fiber, and more carbs than in sweet potatoes, though not a significant amount. Beyond calories, we start seeing some differences. Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) Although one more gram may not seem to make much difference, most Americans only get about 16 grams of fiber per day, which is significantly lower than the Institute of Medicine's recommendations of 25 grams for women … Data for potatoes is based on a medium-size potato (148 grams/5.3 ounces). Sweet Potato vs. Russet potato has more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C. Sweet potato is a excellent source of Vitamin A and it has more Vitamin A than russet potato - sweet potato has 709ug of Vitamin A per 100 grams and russet potato does not contain significant amounts. Potatoes are a starchy vegetable, which means that they are a high carbohydrate food and are quite similar in calorie content (purples are slightly lower). Here’s how these tubers compare — and why both deserve a place in your diet. swimming (25 yards per min) 14mins. Comparing the nutrient composition of the two can help you determine how they fit into your meal plan. ++++ A few years back, some nutrition enthusiasts decided to figure out whether white or sweet potatoes were “healthier”. Purple and red potatoes are unique in the fact that they are packed with antioxidants. Sweet Potatoes. The specific food items compared are: Comparison of nutrition facts for various types of potatoes (1 medium), Laura Holtrop Kohl MS, RD Sweet potato is a great source of dietary fiber and it has more dietary fiber than russet potato - sweet potato has 3g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber. Healthy Meal Planning & Shopping for Fruits & Vegetables. Each medium sweet potato also delivers four times your daily vitamin A to help build hemoglobin, needed to deliver energizing oxygen to cells throughout your body. Numbers are only part of the story. below using 2019 USDA and NIH data. 1. For omega-3 fatty acids, both russet potato and sweet potatoes contain small amounts of alpha linoleic acid (ALA). Sweet Potatoes: “Even though they have the word ‘sweet’ in their name, these potatoes are diabetic … Potato vs Turnip - In-Depth Nutrition Comparison. and Butternut squash has 45 kcal per 100g and potato 77 kcal per 100g so it is pretty easy to calculate that the difference is about 71 %. Like many foods, it seems potatoes have fallen into the diet trend trap. Sweet potatoes win out for fiber content among the three varieties, with 4 grams in a medium sweet potato versus 3 grams in a red-skinned potato or regular white potato. A Matter of Nutrition: Sweet Potato vs Potato. Or, “Are sweet potatoes really much better than white potatoes?” Let’s take a look. In butternut squash and in potato most calories came from carbs. Compare Potato to Turnip by vitamins and minerals using the only readable nutrition comparison tool. Sweet potatoes also have about twice the vitamin C of Russet Burbank and red potatoes. Below is where we’ll compare the potatoes vs sweet potatoes and lay out the differences between them.