Defensin protein from sweet potato (Ipomoea batatas [L.] Lam ‘Tainong 57’) storage roots exhibits antioxidant activities … Detailed nutrition comparison for sweet potatoes vs russet potato. Foods with high water content help you stay hydrated. Roasted, mashed, steamed, barbequed, baked, or fried, Australian Sweet Potatoes are the easy, tasty way to supercharge your next meal. Niacin or vitamin B3 aids the body by lowering cholesterol and triglycerides (fat). Both sweet potatoes and russet potato are high in potassium. 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. For our Best Baked Sweet Potatoes , we recommend passing on tan- or purple-skinned sweet potatoes (so-called dry varieties) and sticking with red or orange, which are known as “moist” varieties. An average-sized sweet potato also weighs about five ounces, and contains 112 calories, three grams of fibre, 1.5 grams of protein and no fat. First, let’s back up. It tends to have a drier texture and is less sweet than dark-skinned sweet potatoes. Sweet Potato vs White Potato. Sweet potato is a great source of dietary fiber. Each cup of chopped sweet potato provides 18,869 international units, or IU, of vitamin A, compared to only 6 IU in white potato. However, in the United States, there are two main varieties of sweet potato: One has a … These are waxier than the russets and the interior is a lot more dense. Potatoes are a fabulous source of fiber and nutrients (especially if you eat the skin). Maltose is a type of sugar (disaccharide) which helps regulate digestion due to its antimicrobial properties. ... For example, baked russet potatoes have a GI of 111 and their boiled red counterparts have a GI of 89. Whites are on the starchy side, with a slightly dense but still creamy texture. We've roasted it, we've "loaded" it, we've turned it into "hummus" (twice! PNAS 110 no.6 (February 5, 2013): 1982–1983. Both varieties of 3.5 ounces or 100 grams have almost the same amount of calories, albeit with a few differences. While many of the vitamins and minerals are concentrated in the flesh, the skin has benefits, too. They have a different, almost sweet or nutty flavor to them. Sweet potatoes typically have brown skin and orange … Sweet potatoes come in many different colors. HDL (high-density lipoprotein) removes LDL from the arteries and carries it to the liver to be broken down. It has anxiety reducing and mild sedative effects, as well as antioxidant properties. Luteolin is a bioflavonoid found in plants and herbs. In one corner, the potato; in the other, the sweet potato. Lipids are essential for a healthy, balanced diet. It is the clear choice for dieters because it has fewer calories and carbs. It also acts as an antioxidant and is important for the health of teeth, bones, soft tissues and skin. ++++ A few years back, some nutrition enthusiasts decided to figure out whether white or sweet potatoes were “healthier”. It is less sweet than glucose and contributes to the proper functioning of the immune system. Let’s, for a moment, forget their color and take a deeper look at a sweet potato vs potato to discover which is really better for you. The skin of a yam (left) looks kind of like tree bark, while a sweet potato (right) is more reddish-brown. Sweet potatoes are an excellent source of beta carotene, vitamin C and potassium. In this health food face off, find out which is healthier: a white potato or a sweet potato. What Contains More Vitamins: a Potato or a Banana? Sweet, white. Lactose is a type of sugar (disaccharide) usually found in milk, composed of galactose and glucose. It tends to have a drier texture and is less sweet than dark-skinned sweet potatoes. Sweet potatoes, with their bright orange flesh, offer more carotenoids than either plain russet potatoes or red-skinned potatoes, and red-skinned potatoes offer more anthocyanins than sweet potatoes or russets. Regular potatoes are higher on the glycemic index (GI), with a score of about 78. They also contain more sugar, giving them their sweet taste. It's essential for absorbing vitamin B12 and takes part in the production of red blood cells, various cells of the immune system and in the formation of myelin, which protects nerve cells from damage. In her spare time, Carly enjoys staying on top of current nutrition research and testing new recipes. Sweet potatoes, in comparison, score 63 on the GI . Sweet potatoes in general are lower in calories, protein and carbohydrate but higher in fiber, when compared to regular potatoes. Overall, based on nutritional facts, the sweet potato comes out on top as the winner in potato versus potato, even though it does have a higher sugar content and lower potassium values. All of the potatoes are fat free. Our experts analyze what’s the better pick. Magnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production. Potato, potahto. Here’s how these tubers compare — and why both deserve a place in your diet. Most yams have a drier, potato-like starchiness than most sweet potatoes, which tend to have a rich flavor and, in some cases, creamy texture. It also promotes inflammation, which aggravates inflammatory conditions such as … People with certain conditions must limit their oxalate intake. © Copyright 2020 Hearst Communications, Inc. A medium baked sweet potato provides over four times the daily value for vitamin A, while the white-skinned potatoes have almost none. 2. Sweet potatoes vs. potatoes: A nutritional debate fueled by misinformation, baseless ‘superfood’ obsessions, and carbohydrate phobias. The young leaves and shoots are sometimes eaten as greens.The sweet potato is not closely related to the common potato (Solanum tuberosum). Denham, Tim. Like other vitamins from the B complex series, it also helps convert carbohydrates into glucose. However, sweet potatoes are a type of morning glory. 4.76% higher water content per 100g? In the body, it can combine with calcium and form crystals that can contribute to kidney stones and gout. Supercharging meals is as easy as adding Australian Sweet Potatoes. Sweet potatoes are full of slowly digested carbohydrates for sustained energy. They both will bake, fry, mash, roast, steam, and eventually be eaten. Sweet potato has more pantothenic acid. Varies considerably. Detailed nutrition comparison for sweet potatoes vs russet potato. However, boiled red potatoes when baked tend to have a GI of 89 while Russet potatoes have a GI of 111. The total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. Calcium is a mineral which is very important for bone health. Instead, opt for some baked sweet potato fries with olive oil or a lightened-up sweet potato gratin. Summary. The orange sweet potato has had its time in the sun. Here’s how these tubers compare — and why both deserve a place in your diet. White Potatoes vs. Sweet Potatoes: Which Are Healthier? Thiamin (vitamin B1) assists the body's cells change carbohydrates into energy. Sweet potatoes are among the richest sources of beta-carotene, a nutrient your body converts to vitamin A after consumption. If you're watching your carb intake, sweet potatoes are a slightly better choice, because they're considerably lower in carbohydrates than either regular potatoes or red-skinned potatoes, at 24 grams per sweet potato versus 36 grams and 34 grams in the white-fleshed potatoes. Cholesterol is a lipid essential for producing hormones and takes two forms: LDL, or bad cholesterol, and HDL, good cholesterol. This version is firmer with a golden skin and light yellow flesh. The white sweet potato and the orange sweet potato is differentiated because of the white and the orange colours of the skin. Red potatoes are typically round, small to medium in size, and covered with a smooth, thin red skin. Many times the names \"sweet potato\" and \"yam\" are used interchangeably in conversation, in cooking and even at the supermarket, but they are really two different vegetables. It stimulates the formation of bone mass and helps regulate estrogen levels. Comparing the nutrient composition of the two can help you determine how they fit into your meal plan. Golden-Skinned, Pale-Fleshed Sweet Potatoes. It often used in treating allergies. They provide energy and also play a key role in the production of hormones and cell membranes, as well as in the absorption of nutrients and fat-soluble vitamins. The Orange sweet potato is dark skinned than the white sweet potato. Both varieties are native to parts of Central and South America but now eaten all over the world. What are the nutritional benefits of sweet potatoes? Leucine is an essential amino acid for adipose, muscle and liver tissues. Myricetin is a bioflavonoid found in many fruits and vegetables, as well as in red wine. Reds possess a waxy, yet creamy, texture. It takes 50% less time to make white sweet potatoes as compared to orange ones and also have a softer peel. They are also a good source of vitamins E, B5 and B6. And when it comes to recipe ideas, the possibilities are endless: Try sweet potato fries, mashed sweet potatoes, roasted sweet potatoes, or loaded baked sweet potatoes (to name a few). The ash content refers to the total amount of minerals contained (potassium, sodium, calcium, magnesium). Lysine is an essential amino acid that helps the body absorb calcium and has a crucial role in collagen formation. 80.96g vs 77.28g Consuming too much fructose can cause high blood pressure. Although there are numerous potato variations out there, this post compares the two most popular: the red and the russet (or brown) potato. Beans can add starch to your plate like potatoes, but with much more fiber and protein . Oxalate is a substance found in many plants. Nutritional Profile. There are several cultivars of sweet potatoes, so the color can vary from white, yellow, orange, pink, reddish and even violet. Up next, we tried a red potato. Foods with higher GI scores cause blood sugar to rise more rapidly, making them less suitable for people who have diabetes or prediabetes. For starters, a sweet potato isn't a potato at all, meaning it's not a member of the Solanum tuberosum potato family from which French fries, mashed potatoes, and latkes are made; their composition of simple sugars and complex starches are quite different. It also supports tissue formation and is necessary for the body to produce glutathione to remove toxins from the liver. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations). Sweet potato and white potato differ drastically in their vitamin A content. Her specialty areas are health, wellness and fitness. So in case you've ever been tempted, take care not to substitute a sweet potato for an Idaho willy nilly; in some cases it may work … Not only are they economical, but they're also easy to prepare and versatile enough to be a meal base or accompaniment to almost any other food. This page is currently only available in English. Sweet potatoes vs. potatoes: A nutritional debate fueled by misinformation, baseless ‘superfood’ obsessions, and carbohydrate phobias. Some yams are the size and shape of small potatoes; others can grow up to 1.5m (5ft) in length and weigh over 100lbs (70kg). Carly Schuna has been freelance writing and editing for more than a decade. While you may be shunning white potatoes in favor of sweet potatoes, both provide essential nutrients your body needs for good health. Proteins are essential for a healthy, balanced diet. A medium-sized (114 g) baked sweet potato provides: Calories: 103; Fat: 0 g Today we’re comparing two comfort foods: sweet potatoes vs potatoes. After all, sweet potatoes, with their rich orange color, must be healthier, right? Measurably more vitamin A (RAE) per 100g.Vitamin A is a fat-soluble vitamin that is primarily important for maintaining healthy vision. Threonine is an essential amino acid that helps promote normal growth of the body. Galactose is one of the monosaccharides found in lactose. Quercetin is a bioflavonoid found in many plants and grains, known for its positive effects on the immune system and for its antioxidant properties. 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. It stimulates protein synthesis, protecting muscles from stress and is important for regulating blood sugar and stimulating insulin release, which is important for building muscles. Also known as ascorbic acid and L-ascorbic acid, vitamin C helps strengthen the immune system and is commonly used to prevent viral infectious diseases. RAE (Retinol Activity Equivalent) is the unit of measurement the scientific community prefers. Poke a few holes into each potato with a fork or knife, and then bake in an oven preheated to 350-375 F (175-190 C) until a fork goes in easily (this takes approximately 45-90min – exact time depends on how large the potato is). What Has the Most Starch: Potato or Onion? Fructose, also called fruit sugar, is a monosaccharide which is absorbed directly into the bloodstream. All are more slender in appearance than a potato and have tapered ends; however each of these does have a different flavor profile. Although they are both root vegetables, they belong to two different plant families--the sweet potato is from the morning glory family while the yam is related to the lily. 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