and Potatoes are a fabulous source of fiber and nutrients (especially if you eat the skin). Beyond calories, we start seeing some differences. A medium-sized sweet potato has 13 grams of sugar compared to just 2 grams in a medium-sized potato. Comparison of nutrition facts for various types of potatoes (1 medium), Laura Holtrop Kohl MS, RD 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 an 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. 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. 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. A medium-sized (114 g) baked sweet potato provides: Calories: 103; Fat: 0 g Fiber? . and 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 To digest both potatoes and sweet potatoes, we have to break down and release the starch stored inside their cells. Vitamins Sweet potatoes are loaded with vitamin A, packing almost 700% of the recommended daily value in one medium potato; all the others have none. But the sweet potato is a slightly better source of most vitamins and minerals, including vitamin C, potassium and magnesium. Both potatoes and sweets have nutrients. Let’s take a detailed look at the health benefits of sweet potatoes vs. potatoes. When we compare the nutrients in different varieties of potatoes, we find some similarities. A Matter of Nutrition: Sweet Potato vs Potato. 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. Bake either vegetable until a skewer or a sharp knife with a thin blade, such as a paring knife, slips easily all the way through – avoid the temptation to take either potato out of the oven until the flesh cooks completely and is soft and fluffy. Where is more carbs? Potato: The Nutritional Facts. Because both have more natural (albeit different) flavor than a russet potato, they are less likely to require additives such as butter, sour cream, or excess salt to make them taste good. Potatoes originated in South America; Peru has been known to grow over 5,000 varieties, and still maintains 2,800 varieties today. Sweet potato and white potato differ drastically in their vitamin A content. For example, a white russet potato holds 33.8 g of starch, while the sweet potato has just 16.4g. Vitamins After all, sweet potatoes, with their rich orange color, must be healthier, right? Sweet potatoes are highest and purple potatoes are considerably lower than sweet potatoes or Russets. To calculate starch in food, find the total carbohydrates for an item and … ... A baked sweet potato … Dietitian’s Take: Sweet Potato vs. Both white and sweet potatoes have similar amounts of carbs, fat, protein, and water. First, it’s important to point out that the two are not related. Where is more fats? Carbohydrates. Whether you opt for a sweet potato or a yam, either make a great alternative to potatoes. Both sweet potatoes and russet potato are high in potassium - sweet potato has 337mg of potassium per 100 grams and russet potato has 417mg of potassium. Sweet potato has more pantothenic acid. So should you opt for white or sweet potatoes? Maybe someday soon. 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). Sweet potato has more beta-carotene than russet potato. Balanced diet is key. The basic white potato is also an excellent source of vitamin C and potassium. Note: Both white potatoes and sweet potatoes contain a variety of nutrients. Sweet potatoes also have about twice the vitamin C of Russet Burbank and red potatoes. But finding a baked sweet potato alongside a white baked potato hasn’t happened quite yet. Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) of A sweet potato nutritional chart is provided below. sweet potatoes Committed to helping people enjoy happier, healthier Most all yams in a grocery store are actually sweet potatoes. Data for potatoes is based on a medium-size potato (148 grams/5.3 ounces). Both potatoes are a healthy carbohydrate source. Sweet potatoes contain a lot of nutrients (which is why they are so popular) including a massive amount of beta-carotene, the nutrient that our bodies turn into vitamin A. Sweet potato has more calcium than russet potato - sweet potato has 30mg of calcium per 100 grams and russet potato has 13mg of calcium. Data for sweet potatoes is based on a medium-size sweet potato … Sweet potatoes and russet potato contain similar amounts of iron - sweet potato has 0.61mg of iron per 100 grams and russet potato has 0.86mg of iron. ++++ A few years back, some nutrition enthusiasts decided to figure out whether white or sweet potatoes were “healthier”. Both russet potatoes and sweet potatoes take about an hour to bake in a 425-degree Fahrenheit oven. A white boiled potato has a GL of 25. Based on the previous information, this means that 100 grams of sweet potato will have 17.41 net carbs. While a yellow or russet potato has about 100 calories and 25 grams of carbohydrates, the Carisma has about 70 calories and 15 grams of carbs, Jane Dummer, a Kitchener, Ont. Sweet potatoes, however, have more fiber and are slightly lower on the glycemic index than white potatoes. Carbohydrates in Sweet Potatoes Vs. White Potatoes | Livestrong.com (100g each) Carbs in Potatoes and How They Affect Blood Sugar. We compared the nutritional contents of However, sweet potatoes … Sweet potatoes and russet potato contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and russet potato has 0.62g of sugar. In butternut squash is less carbohydrates than in potato. below using 2020 USDA and NIH data[1]. lives by eating more fruits and vegetables every day. You can also. Sweet potato is a great source of dietary fiber. Here’s how these tubers compare — and why both deserve a place in your diet. Sweet Potatoes (Sweet potato, raw, unprepared) Like many foods, it seems potatoes have fallen into the diet trend trap. 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. cups, packages. Sweet Potato Vs. Russet Potato-Good Source of Potassium and Vitamin B6-Excellent Source of Vitamin A $0.74 per pound 114 kcal per cup 118 kcal per cup Vitamins & Minerals Calories Average Cost-Good Source of Potassium and Vitamin C-Excellent Source of Vitamin B6 $0.78 per pound Sources : USDA Food Composition Databases. There is 17.49g/100g of carbohydrates in potato and 11.69g/100g in butternut squash so let me do the math for you again - difference is about 50 %. “Are potatoes as bad as they say?” is a question I am often asked on store tours. Russet potatoes (also called Idaho potatoes) are one of the most popular varieties of potatoes. With the most fiber, vitamins A & C and a healthy dose of potassium, sweet potatoes come out the winner! 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. Sweet potatoes vs potatoes. Baked Russet potatoes have a GL of a whopping 33. The purple potato is full of the antioxidant anthocyanin, like most blue/purple foods. Processed food is all about additives and salt. Is one healthier than the other? Harmon’s City CreekInsider’s Viewpoint Archive. Sweet potato nutrition. To figure out the net carbs in sweet potato, we subtract the total fiber from the total carbs. The potatoes have dark “russet skin” that can be anywhere from light brown to dark brown in color. 5. Simple enough, right? Over half of the fat found in sweet potatoes is saturated. Carbohydrates & Fiber Many are concerned about the carbs in white potatoes versus the carbs in sweet potatoes, but carbs … Sweet potatoes are loaded with vitamin A, packing almost 700% of the recommended daily value in one medium potato; all the others have none. Sweet potatoes are highest and purple potatoes are considerably lower than sweet potatoes or Russets. -based registered dietitian, told Global News. ... For example, baked russet potatoes have a GI of 111 and their boiled red counterparts have a GI of 89. Comparing omega-6 fatty acids, both russet potato and sweet potatoes contain small amounts of linoleic acid. Carbohydrates and protein, though, are more plentiful in the regular potato, which boasts 37 grams of carbs and 5 grams of protein versus 24 grams of carbs and 2 grams of protein in a sweet potato. 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. The comparison below is by common portions, e.g. And the same amount of white potatoes and sweet potatoes contain about the same amount of carbohydrates (1/2 cup = 15 grams of carbs). 1. Ever wonder how your favorite foods stack up against each other in terms of nutrition? Potatoes are practical and delish, but they've gotten a bit of a bad rap, nutritionally speaking. Healthy Meal Planning & Shopping for Fruits & Vegetables. They are all high in fiber and vitamin C, and have almost twice as much potassium as a banana! Sweet potato has more beta-carotene than russet potato. Russet Potato For omega-3 fatty acids, both russet potato and sweet potatoes contain small amounts of alpha linoleic acid (ALA). Sweet potato is a great source of dietary fiber. Potato. You can also see a more concrete comparison by weight at equal weight (by grams) comparison. Both sweet potatoes and russet potato are high in potassium. They all are great sources of potassium, with red potatoes leading the pack. Processed food - meh: Doubtful if fresh cut. Sweet potatoes and Russets have the exact same number of carbohydrates, reds slightly fewer, and purples contain the fewest grams of carbohydrates. Keep in mind all the potatoes are nutrient-dense and each has a unique nutritional strong point, so mix it up next time you grab some. But is there any truth behind this thinking? Purple and red potatoes are unique in the fact that they are packed with antioxidants. When comparing the starch content of white potatoes to sweet potatoes, it is important to keep in mind that with so many varieties, the starch content within each family of potatoes varies widely. Sweet potatoes have become the darling of the tuber world, while “white” potatoes have been shunned for being too high in carbs. Sweet potato is an excellent source of Vitamin A. Sweet potato contains more sugars than fiber, whereas the opposite can be said for potatoes. [4][5]For specific types of carotenoids, sweet potato has more beta-carotene than russet potato per 100 grams. The same serving of yams has 80 calories, 19 grams of carbs, and 3 grams of fiber. While you may be shunning white potatoes in favor of sweet potatoes, both provide essential nutrients your body needs for good health. However a 100g of sweet potatoes still contains more fiber than the same amount of potatoes. Yes and no. The specific food items compared are: Detailed nutrition comparison for sweet potatoes vs russet potato. SWEET POTATO VS WHITE POTATO FACTS. A 1/2-cup serving of baked sweet potato has 90 calories, 20 grams of carbs, and 3 grams of fiber. Dietitian Sweet potatoes also have about twice the vitamin C of Russet Burbank and red potatoes. These starchy potato types are fairly large and have an oval shape. Sweet potatoes differ from other potato varieties in appearance, taste, and nutrition. 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