Simple Potato Swaps A diet high in … Overall, it answers the question are sweet potatoes good for you? Find out if you can eat sweet potato fries and pies on keto, or if the carb count of these tubers is too high to stay in ketosis. EatingWell: Are Sweet Potatoes Better Than White Potatoes? White Potatoes vs. Sweet Potatoes: Which Are Healthier? 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. But finding a baked sweet potato alongside a white baked potato hasn’t happened quite yet. Butternut squash vs potato - What is better to eat? Here are five benefits of sweet potatoes: Below is a table to show what the difference in nutrition is between a white potato and sweet potato. Leaf Group Ltd. Sweet Potato Vs. Brown Rice Fitness buffs are consuming more complex-carbohydrates because of their capacity to maintain a healthy weight. doi: 10.1038/sj.ejcn.1602238. Meanwhile, red sweet potato is … White floury potatoes. The material appearing on LIVESTRONG.COM is for educational use only. Health Benefits and Side Effects…, Top 20 Antihistamine Foods that Help Fight Inflammation, High in fiber so they aid in good digestion, Control blood sugar levels because of their low glycemic index. Foods with a high GI cause a fast increase in blood sugar, while foods with a low GI cause only a small increase in blood sugar over a longer period of time. Carbs in Sweet Potato vs White Potato: Is Sweet Potato Healthier? Yes, carbs should be a cause for concern when they promote easy weight gain, but the types of carbs that are most detrimental are simple carbohydrates. Hello All!! It is the clear choice for dieters because it has fewer calories and carbs. The white potato and the sweet potato each have about 21 grams of carbs per 100-gram serving. Did we mention she's an Angeleno? Some of your vegetable intake can come from starchy vegetables, including sweet potatoes or white potato… Should you avoid white potatoes and eat sweet potatoes instead? All rights reserved. Top with fried eggs and diced avocado and you've got yourself a delicious plate of sweet potato hash that you can enjoy for breakfast or at any time of day. Sweet potato (1 medium, about 1 cup) Calories 63 130 Fat (g) 0.1 0.0 Carbs (g) 16.4 33 Fiber (g) 2.8 4 Sugar (g) 3.1 7 Protein (g) 1.4 2 Now that you … The sweet potato is related to the morning glory family; it has orange flesh and its skin can be white, yellow, orange or purple. Both these vegetables are nutritious and should be included in your regular diet. Purple sweet potato Peel dark purple colored purple and its color it tastes less sweet. Potato Versus Corn - Side-by-Side Nutritional Comparison of Potato and Corn. People who are following a low-carb diet tend to avoid potatoes because they're starchy vegetables. Many are concerned about the carbs in white potatoes versus the carbs in sweet potatoes, but carbs shouldn’t be the only consideration. In addition to being slightly lower in net carbs, sweet potatoes also have a lower glycemic index, or GI, than white potatoes — 63 for boiled sweet potatoes versus 78 for boiled white potatoes. Sweet potatoes are a better source of fiber and vitamins, however, and have a lower glycemic index, so they're a more nutritious choice overall. Eating sweet potatoes puts you at risk There are many choices of these carbohydrates so it can be confusing to know the difference. Erin has made telling stories about food her profession. Help control stress and anxiety because of their magnesium content. Both sweet and white potatoes may be high in carbs, but a sweet potato is the more nutrient-dense choice. Which one is more calorific. Copyright © 2020 - FoodsForBetterHealth. Does it matter when it comes to your health? Both white and sweet potatoes have similar amounts of carbs, fat, protein, and water. Copyright © and But they are a good starch, and one of the best to have if a starch is desired. Overall, if a proper diet is adhered to that includes grains, fruits, vegetables, and lean proteins and avoids processed and refined foods—and a regular exercise program is implemented—then the roughly 5-gram carb difference will make a difference and is worth noting. Sweet Potato vs. But sometimes people get carried away, becoming concerned without having facts to back it up. Yams have a lower nutritional profile, so be sure to pick the right food. Again, if weight loss is a goal, then certainly sticking to the lower carb option that is the sweet potato makes perfect sense. Copyright Policy We're here to break it down. Maybe someday soon. Sugar content and how the potato impacts the body’s glycemic levels, or how it raises or stabilizes blood sugar levels, are also important. Because of this, sweet potatoes are going to have to fall in the “not okay” category. At lunch, add sliced, cooked and cooled white potatoes to your salad greens and toss with vinegar and oil to create your own healthy, low-carb salad. So they are not the same. Home > Food Facts > Carbs in Sweet Potato vs White Potato: Is Sweet Potato Healthier? When you count carbs on a low-carb diet, you might be more interested in net carbs, which are the digestible carbs. Overall, there's not too much difference carb-wise, and either potato may be a tough fit if you're following a plan that limits carbs to 20 to 50 grams a day. You hear all the time that to lose weight, you should track what you eat. American Journal of Clinical Nutrition: Low-Carbohydrate Nutrition and Metabolism, Harvard Health Publishing: Glycemic Index for 60+ Foods, University of Sydney: About Glycemic Index, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. On today's episode of Live Lean TV, I'm comparing the sweet potato vs white potato and answering the question: are white potatoes good for you? Sweet potatoes have been growing in popularity over the past five years, and now, virtually every restaurant menu offers them as an alternative to regular French fries. But you may be wondering if sweet potatoes make a better choice, carb-wise, than white potatoes. The white potato, however, is a better source of folate, meeting 10 percent of the daily value, while sweet potatoes contain 2 percent of the vitamin. White potato Sweet potato Calories 92 90 Protein 2 grams 2 grams Fat 0.15 grams 0.15 grams Carbs 21 grams 21 grams Fiber 2.1 grams 3.3 grams Vitamin A … Our experts analyze what’s the better pick. Hell yeah, you do. Baked sweet potatoes have a lower GI than baked white potatoes, and boiled white potatoes are considered a high-GI food, whereas boiled sweet potatoes are considered a low-GI food. 1 medium baked sweet potato has about 100 calories, 24 grams of carbohydrate, 4 grams of fiber and 2 grams of protein. Sweet potatoes have many health benefits, including being high in vitamins, minerals, and fiber. Sweet Potato Vs White Potato- Which Is Better? Although these types of foods have the same denominator of having high fiber content, they still have differences with … Both white potatoes and sweet potatoes contain a variety of nutrients. You may be wondering if there are more carbs in sweet potatoes as opposed to white potatoes and what the nutritional differences are between the two. any of the products or services that are advertised on the web site. A medium sweet potato has 28% more potassium than a banana. If you want to know more about potatoes starches, check this article https://goo.gl/620HPY . Studies have shown sweet potato extract lowers hyperinsulinemia (high insulin levels) by up to 50%, and can also help reduce insulin resistance and improve glucose tolerance. 2020 Any carb-o-phobe will tell you to choose sweet potatoes over white ones, but is that sound nutrition advice? Folate supports red blood cell production and plays a pivotal role in the prevention of neural tube defects such as spina bifida during pregnancy. She graduated with honors from New York University and completed her clinical internship at the University of Medicine and Dentistry of New Jersey. “White Potatoes vs. Sweet Potatoes: Which Are Healthier? But if you're consuming up to 50 to 150 grams of net carbs a day, you can fit the high-carb veggie into your diet. Try sautéing a handful of diced sweet potatoes seasoned with paprika and cayenne. Not by so much that it deserves the vilification it has received in the media and popular mindset, though. Sweet potatoes are full of slowly digested carbohydrates for sustained energy. Sweet, white. (Infographic),” Cleveland Clinic web site, February 12, 2015; https://health.clevelandclinic.org/2013/03/white-potatoes-vs-sweet-potatoes-which-is-healthier/, last accessed January 11, 2017. Back to top Research on Sweet Potatoes and Diabetes Tubers like sweet potato have been a staple in the diet for centuries, and certainly sweet potatoes do contain beneficial nutrients. 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. The results show that the high glycemic and insulinemic features commonly associated with potato meals can be reduced by use of vinegar dressing and/or by serving cold potato products.” European Journal of Clinical Nutrition (2005) 59, 1266–1271. Brown Rice vs. Sweet Potato. Adults should consume between 2 and 3 cups of vegetables daily, recommends the United States Department of Agriculture. Sweet potatoes are often regarded as a healthier alternative to the white potato, which has been recently maligned as “Public Enemy No. All rights reserved. If a potassium boost is what you are after, look to the white potato; it has 750 mg of potassium compared to the 542 found in a sweet potato. Magnesium soothes the nervous system. One medium sweet potato could take up your entire carb limit for the day or even send you over the limit! Read more: The Glycemic Index Table of Fruits & Vegetables. Mix potatoes with low-carb foods to help keep total carbs low. A medium-sized baked sweet potato has … Sweet potatoes have 3 grams of fiber per 100 grams, and white potatoes have 2 grams, so their net carbs are equal to 18 grams and 19 grams, respectively. Use of this web site constitutes acceptance of the LIVESTRONG.COM Third generation, players. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse If you eat a well-balanced diet loaded with a variety of them, and avoid white rice and anything made with refined white flour, then you will be ensuring that your body gets few simple carbs. Sources: The basic white potato is also an excellent source of vitamin C and potassium. about the same number of carbs per serving, 63 for boiled sweet potatoes versus 78 for boiled white potatoes, The Glycemic Index Table of Fruits & Vegetables, sliced, cooked and cooled white potatoes to your salad greens, roast quartered potatoes with brussels sprouts, MyFoodData: Nutrition Comparison of Baked Potatoes and Cooked Sweet Potatoes. But when it comes to losing weight, sometimes every bit counts, and the sweet potato has fewer carbs at roughly 24 grams to 29 grams in an average-sized white potato. However, sweet potatoes have a superior nutritional profile due to their higher content of vitamin A (in the form of carotenoids), vitamin B5, vitamin B6, copper, and manganese. Yes, most certainly they are. It should not be Potato: The Nutritional Facts According to the USDA , one medium baked sweet potato with skin contains 103 calories, 2.29 grams of protein, 0.27 grams of fat, 23.6 grams of carbohydrates, 3.8 grams of fiber and 7.39 grams of sugar. Carb Count in A White Potato As mentioned, the carbs in a white potato outnumber those found in a sweet potato. Maintaining more even blood sugar helps with hunger control. https://health.clevelandclinic.org/2013/03/white-potatoes-vs-sweet-potatoes-which-is-healthier/, The 7 Healthiest Nuts to Include in Your Diet, Celeriac (Celery Root): Nutrition Facts, Benefits, Uses, and Recipe, 7 Healthier Alternatives to Your Favorite Fall Foods, The Top 13 Prebiotic Foods for a Healthy Gut, Flat Tummy Water: Benefits, Side Effects & Nutrition Facts, Plantain vs. Banana: Difference in Nutrition and Health Benefits, Is it Wise to Drink Lemon Water before Bed? Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the The GI is a scale that measures how carbs in food affect blood sugar. There is actually more potassium in potatoes than there is in a banana. used as a substitute for professional medical advice, Both types of potatoes are a good source of the mineral potassium, while sweet potatoes have more manganese than white potatoes. Potatoes aren't low-carb foods, but as it turns out, both sweet potatoes and white potatoes have about the same number of carbs per serving. Many people are worried about carbs today because carbs can contribute to weight gain. When choosing between two vegetables, it’s basically impossible to make a … Carbs also exist in many fruits, vegetables, and grains, known as complex carbohydrates. Then most of your carbs should be coming from fruits and veggies. Sweet potatoes have been growing in popularity over the past five years, and now, virtually every restaurant menu offers them as an alternative to regular French fries. Both types of potatoes are filled with vitamins and nutrients, but the deciding factor comes down to how most people decide to eat them. 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 boiled white potato 82 (average) sweet potato 70 yam 54 Even though it’s a complex carbohydrate, some potatoes increase blood sugar levels faster than … A comparison between sweet potato nutrition facts and white potato nutrition facts places the sweet potato in a slightly better position. But having a white potato once in a while is also a healthy choice and should not be considered part of any cheat day if baked and then topped with a healthy fat such as butter or olive oil. Or roast quartered potatoes with brussels sprouts to serve as a semi-low-carb side dish with your broiled salmon at dinner. Potato, potahto. Are you on a low carb diet? Carrot vs Potato - In-Depth Nutrition Comparison. I've analyzed nutrition data of both At first glance, you can see that in butternut squash is much less calories than in potato. As mentioned, the carbs in a white potato outnumber those found in a sweet potato. Cycling Nutrition: White Vs. Sweet Potatoes Which potato is best? Sweet potatoes are an excellent source of vitamin A and a good source of potassium and vitamin C, B6, riboflavin, copper, pantothetic acid and folic acid. People making dietary changes often substitute brown rice and sweet potatoes as replacements for unhealthy fare. With nearly 20 grams of net carbs per serving, neither sweet nor white potato works on a very low-carb diet. advertisements are served by third party advertising companies. A 1/2-cup serving of sweet potato provides more than 300 percent of the daily value for vitamin A and 33 percent of the daily value for vitamin C. By comparison, the white potato contains no vitamin A and has only 21 percent of the daily value for vitamin C. Both vitamin A and vitamin C support immune health and act as important antioxidants to protect your body against oxidation from free radicals. The favorite choice for the term "Potato Bread" is 1 regular slice of Potato Bread which has about 17 grams of carbohydrate.The total carbohyrate, sugar, fiber and estimated net carbs (non-fiber carbs) for a variety of types and serving sizes of Potato Bread is shown below. You hear all the time that to lose weight, you should track what you eat. , 1” in America’s battle of the bulge. “What makes them different than the orange-colored sweet potatoes are You can find those stories in Food & Wine, LA Weekly, Serious Eats, Robb Report, Complex Magazine and LIVESTRONG.com. By Ben Hewitt Apr 30, 2010 "Want fries with that?" Terms of Use Okinawan - Purple Sweet Potato (With Nutrients) Serving Size : 133 grams (1 cup) 140 Cal 94 % 32g Carbs 0 %--Fat 6 % 2g Protein Log Food Daily Goals How does this food fit into your daily goals? Let’s have a look at why and what the facts are. A white boiled potato has a GL of 25. https://www.foodsforbetterhealth.com/wp-content/uploads/2017/01/Spiridon_Sweet-Potatoes_120117-150x100.jpg. Find out how sweet potatoes and pumpkin stack up in terms of calories, carbs, fiber, and more. Privacy Policy 3) Purple Potatoes: “These are considered to be part of the sweet potato family, but instead of being orange on the inside, they’re purple,” Friedman explains. Potatoes pack a big carb punch, given that a 100-gram serving of baked sweet potato and a 100-gram serving of baked white potato both have around 21 grams of carbs. First, when talking sweet potatoes, it’s important to distinguish between the vegetable and its cousin, the yam, which is from a different plant family altogether. White sweet potato has a texture somewhat too moise with brown skin, its colors are white. Both are higher GL ratings than a serving of jelly beans or a doughnut. Jill Corleone is a registered dietitian with more than 20 years of experience. Great source of vitamin B6, which helps prevent hardening of the arteries. Similarly, sweet potato types can vary in their texture, cooking properties, moisture, and sugar levels: White, yellow and purple-fleshed sweet potatoes are typically the dry type, while the orange-fleshed are moist. Are sweet potatoes a starch? Yes, they are very good for you and are a perfect complement to any meal, including breakfast. But are sweet potatoes high in potassium? Butternut Squash vs Sweet Potato – Which Has A Better Nutritional Profile? diagnosis or treatment. But only by a bit. Net carbs are calculated by subtracting the fiber from the total carb count. But finding a baked sweet potato alongside a white baked potato Not by so much that it deserves the vilification it has received in the media and popular mindset, though. Note that sweet potatoes offer the added benefit of being a nutrient dense food. . LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. https://www.foodsforbetterhealth.com/carbs-in-sweet-potato-vs-white-potato-is-sweet-potato-healthier-27545. The Nutrient Value of White Potatoes vs. Sweet Potatoes. Potato Versus Carrots - Side-by-Side Nutritional Comparison of Potato and Carrots. The same can’t be said for sweet potato calories versus white potato calories as there are considerably more calories in a sweet potato. (Infographic),” Cleveland Clinic web site, February 12, 2015; FoodsForBetterHealth. Compare Carrot to Potato by vitamins and minerals using the only readable nutrition comparison tool. Brown rice is a whole grain and sweet potatoes are root vegetables, but these two foods have similar nutritional content. Sweet Potato vs. White Potato The battle between these two carbs is very even. They are, but they fall short compared to the amount found in white potatoes. “White Potatoes vs. Sweet Potatoes: Which Are Healthier? 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2020 carb count sweet potato vs white potato