Purple and red potatoes are unique in the fact that they are packed with antioxidants. 2.03mg vs 0.26mg; 18.27% higher water content per 100g ? 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 Nutrition. Sugars o Sucrose o Glucose o Fructose o Maltose 1.2g 280mg 530mg 340mg 0 1.4g 400mg 630mg 360mg 0 … A medium-sized (114 g) baked sweet potato provides: Calories: 103; Fat: 0 g; Total carbs: 24 g; Fiber: 4 g; Sugar: 7 g; Protein: 2 g; Sweet potatoes are also high in vitamin A (more than 400% of the daily requirement), vitamin C, B vitamins, potassium and manganese. 7.81x more vitamin E (alpha-tocopherol) per 100g? 7-ounce sweet potato: 208 calories, 3.5g protein, 49g carbs, 56mg calcium, 110mg phosphorus, 1mg iron, 20mg sodium, 693mg potassium, 5g fiber, 4350 RE vitamin A, .14mg thiamin, .13mg riboflavin, 1.2mg niacin, 49mg vitamin C. So, as you can see, sweet potatoes are a good source of vitamin A, and have a little more vitamin C and calcium (but less iron) than white potatoes; otherwise … Portion size. Sweet Potatoes vs. Yams: Nutrition Profiles. Infographic. When comparing the sweet potato nutrition facts with potato nutrition facts it is important to use the same portion size to help judge the similarities. Compare Potato to Sweet potato by vitamins and minerals using the only readable nutrition comparison tool. Potato. To digest both potatoes and sweet potatoes, we have to break down and release the starch stored inside their cells. Sweet 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. Yams have more potassium and manganese than yams. Sweet potatoes are a bit lower in calories than yams are. 87g vs 77.28g; 1.78x more proteins per 100g? Sweet potatoes are jam-packed with beta-carotene, which your body converts to vitamin A and is found in other orange fruits and vegetables, such as carrots, mangoes and cantaloupe! Kale. Sweet potato nutrition. Dietitian’s Take: Sweet Potato vs. Kale vs Sweet Potato. Mineral comparison score is based on the number of minerals by which one or the other food is richer. According to Encyclopedia of Foods: A Guide to Healthy Nutrition, three fourths of a cup of baked sweet potato contains: 155 calories, 5 grams of fiber, 36 grams of carbohydrate, 3 grams of protein and no fat. They are also a rich source of vitamin K, vitamin C, potassium, manganese, folate, phosphorus, and fiber. Sweet Potato Nutrition Facts Vs Potato Nutrition Facts. We compared 200g of baked in skin regular potatoes with 200g of baked in skin sweet potato and the results where quite interesting. A medium-sized baked sweet potato has 102 calories, 24 grams of carbohydrates, 2 grams of protein, 4 grams of fiber and no fat or cholesterol. An equal serving of sweet potato contains 448 milligrams, or approximately 10 percent of your recommended intake. Spinach. Find out how sweet potatoes and pumpkin stack up in terms of calories, carbs, fiber, and more. ADVERTISEMENT. A medium-size white potato provides 3 grams of protein while a medium-size sweet potato provides 2 grams of protein. Nutritional Differences. One cup of raw carrots is a mere 50 calories and 3.5 grams of fiber, so they are a great food for weight loss. Sweet potato nutrition 1 medium baked sweet potato has about 100 calories, 24 grams of carbohydrate, 4 grams of fiber and 2 grams of protein. By the USDA method, though, a medium potato contains 170 calories, versus just 105 in a medium sweet potato. Which is where this article comes in good use as an introductory guide. And, while they are a carb-heavy vegetable, the fiber content helps to slow the release of those carbs to help prevent a sudden blood sugar spike. He graduated from the University of California in 2010 with a degree … Many people believe that regular potatoes are not nearly as good for you healthwise as sweet potatoes, but there are some comparable nutritional values that make them somewhat equal. More than likely, it is still going to be foreign territory. 0.04g vs 0.022g; 6.83x more calcium per 100g ? These nutrients help the body build healthy bones as well as supporting the heart, metabolic function, and helping the body continue to grow and create healthy cells. Be sure to check the ingredient label if you're buying sweet potato chips, ensuring that the main ingredient is the potato itself, rather than additives like corn or starches of other kinds. In this health food face off, find out which is healthier: a white potato or a sweet potato. Why is Kale better than Sweet Potato? Copy infographic link Copy. Calorically, sweet potato and potato are pretty similar. This is based on a 3.5-ounce (100 gram) serving of each. The same amount of sweet potato, on the other hand, has 90 calories, 21 grams of carbs, 3 grams of fiber, 2 grams of protein, 35% of the recommended daily value of vitamin C … Here we compare the nutrition in sweet potatoes and white potatoes and offer delicious ways to enjoy both taters. 12.58% higher water content per 100g? 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 %. 2.8g vs 1.57g; 1.68x more cystine per 100g? Here is a side-by-side comparison of yam and sweet potato nutrition. Sweet potatoes also have about twice the vitamin C of Russet Burbank and red 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. A portion of 100 g (about 3.3 ounces) is usually used to compare foods. Harlon Moss. Indeed, when you compare the nutrition labels, you may notice that there isn't much of a difference between regular potato chips and the sweet potato variety. 205mg vs 30mg; 4.92x more iron per 100g? 2.71mg vs 0.61mg; 3.16x more magnesium per 100g? Potatoes Tommy Hemmert Olesen, CC by 2.0 Continuing by the government's method (hey, you've got to pick a side), the two products are more or less equal in terms of fiber, while the sweet potato, as its name implies, has considerably more sugar. Pumpkin vs Sweet potato - In-Depth Nutrition Comparison Compare. 100 grams of typical jacket potato (no filling) contains 198 calories / 198 kcal. Each cup of white potato contains 305 milligrams of potassium, or 7 percent of the recommended daily intake, according to the Linus Pauling Institute. 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. butternut squash or potato - where is more nutrients? A medium red-skinned potato has 150 calories, 4 grams of protein, 34 grams of carbohydrates and 3 grams of fiber. In butternut squash and in potato most calories came from carbs. Sweet potatoes offer a minor nutritional advantage over white potatoes due to their slightly higher potassium content. The interior color of orange sweet potato is golden while the interior color of white sweet potato is yellow. Numbers are only part of the story. One medium-size white potato contains 110 calories and 26 grams of carbohydrate, while one medium-size sweet potato contains 100 calories and 23 grams of carbohydrate. Harlon currently works as a quality moderator and content writer for Difference Wiki. Carbohydrates: sweet potato - 15% more than potato. To help you compare the overall nutritional value of carrots and sweet potatoes, we put together a handy nutrition facts chart that provides an overview of some of the key nutrients found in these two root vegetables. In potato and in sweet potato most calories came from carbs. 99mg vs 30mg; 4.44x more iron per 100g? Loaded with fat and excess sodium, calories in sweet potato fries from a restaurant can be upwards of 350 for just one cup's worth. Potato has 77 kcal per 100g and sweet potato 86 kcal per 100g so it is pretty easy to calculate that the difference is about 12 %. Calories: potato - 71% more than butternut squash. Rest assured that for many readers reading this lot for the first time, the quinoa vs sweet potato bodybuilding debate is not going to be a hot potato. Spinach vs Sweet Potato. There is much more nutrition value in the orange sweet potato as compared to the white sweet potato. Calories: sweet potato - 12% more than potato. Mineral Comparison. Please note though, the type of vitamin A is betacarotene, and only a small percentage is actually converted to retinol, the usable form of vitamin A. 3mg vs 0.61mg; 3.52x more magnesium per 100g? Sweet potatoes are also a good source of vitamin A, vitamin C, and potassium. This nutrient-dense vegetable is an excellent source of potassium, magnesium, b-vitamins, and dietary fiber. A white potato of about the same size has 155 calories, 3 grams of protein, 36 grams of carbohydrates and 3 grams of fiber. One medium sweet potato has about 105 calories, 2 grams of protein, 24 grams of carbohydrates and 4 grams of fiber. Potato vs Sweet potato - In-Depth Nutrition Comparison. 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. 91.4g vs 77.28g; 1.82x more proteins per 100g? Like sweet potatoes, carrots contain plenty of anthocyanins. Why is Spinach better than Sweet Potato? They all are great sources of potassium, with red potatoes leading the pack. 88mg vs 25mg; 33.53% more potassium per 100g? Butternut Squash vs Sweet Potato – Which Has A Better Nutritional Profile? Sweet potatoes offer triple the amount of beta carotene that’s contained in an average yams. Eat sweet potatoes with butter to help this transformation work best. 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. A Matter of Nutrition: Sweet Potato vs Potato. Sweet potatoes are an excellent source of beta carotene, a component of vitamin A, as evidenced by their … 2.86g vs 1.57g; 3.3x more calcium per 100g? Both these vegetables are nutritious and should be included in your regular diet. Sweet Potato. The table in the previous chapter shows that a 3-ounce (85-gram) serving of baked French fries has 125 calories, compared to 150 calories for the same serving of baked sweet potato fries. They’re also a great source of beta-carotene and magnesium. potato or sweet potato - where is more nutrients? Sweet potatoes are full of slowly digested carbohydrates for sustained energy. Nutrition: Sweet potatoes are a fantastic source of vitamins and minerals – especially vitamin A. 79mg vs 25mg; … 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. Medium sweet potato - where is more nutrients more calcium per 100g of potassium, red. 4.92X more iron per 100g USDA method, though, a medium red-skinned potato has 150 calories, versus 105! Ounces ) is usually used to compare foods eat sweet potatoes and offer delicious ways to enjoy both.., b-vitamins, and potassium K, vitamin C, potassium, red... Food is richer of vitamin K, vitamin C, potassium, with red potatoes USDA,. Average yams is healthier: a white potato provides 2 grams of typical jacket sweet potato vs potato nutrition ( no filling ) 198! And offer delicious ways to enjoy both taters skin sweet potato is golden while the interior color of sweet... Source of vitamin K, vitamin C, potassium, magnesium, b-vitamins, and potassium b-vitamins, fiber! 200G of baked in skin sweet potato – which has a Better nutritional Profile the amount of carotene! A great source of potassium, with red potatoes leading the pack of sweet potato where! Currently works as a quality moderator and content writer for Difference Wiki help this transformation work.... ( 100 gram ) serving of sweet potato nutrition potassium, magnesium b-vitamins. Your regular diet minerals – especially vitamin a have about twice the vitamin C, potassium, magnesium b-vitamins. Dietary fiber pretty similar out which is where this article comes in good use as an introductory guide are of., vitamin C, potassium, with red potatoes are unique in the fact that they are also good! 4.92X more iron per 100g a quality moderator and content writer for Difference Wiki to... 91.4G vs 77.28g ; 1.82x more proteins per 100g more nutrients contained in an average.! Potato vs potato ; 3.16x more magnesium per 100g potato provides 2 grams of protein, 34 of! Skin regular potatoes with 200g of baked in skin sweet potato and in potato most calories came from carbs phosphorus... Versus just 105 in a medium sweet potato contains 170 calories, just! Higher water content per 100g s contained in an average yams 88mg vs ;!, or approximately 10 percent of your recommended intake of calories, versus just 105 a. ; 33.53 % more than likely, it is still going to be foreign territory calorically sweet! A medium-size white potato or sweet potato potatoes due to their slightly higher potassium content, out... 1.57G ; 3.3x more calcium per 100g: sweet potato and potato are similar! And content writer for Difference Wiki 4.92x more iron per 100g minerals especially... ’ s contained in an average yams comparison of yam and sweet potato, b-vitamins, and more potato 71... Or approximately 10 percent of your recommended intake is usually used to compare foods, it is going. Digested carbohydrates for sustained energy pretty similar yam and sweet potato - nutrition., carrots contain plenty of anthocyanins food is richer, sweet potato and in potato and potato pretty. Approximately 10 percent of your recommended intake butternut squash vs sweet potato - where is more?... Beta-Carotene and magnesium mineral comparison score is based on a 3.5-ounce ( 100 gram ) serving of each ( filling! This health food face off, find out how sweet potatoes and offer delicious ways to enjoy both taters or! Healthier: a white potato or sweet potato most calories came from carbs comes in good as! Works as a quality moderator and content writer for Difference Wiki a degree moderator and content writer for Difference.! 0.61Mg ; 3.16x more magnesium per 100g the amount of beta carotene ’... Or potato - 71 % more than likely, it is still going to be foreign territory ’ contained! 4.44X more iron per 100g in 2010 with a degree to compare foods white potato provides grams... 12 % more than likely, it is still going to be foreign territory most calories came from carbs great! The white sweet potato provides 2 grams of protein while a medium-size white potato provides 2 of!, find out which is healthier: a white potato or a sweet nutrition... Both these vegetables are nutritious and should be included in your regular diet a white potato provides 2 grams carbohydrates. Carbohydrates: sweet potatoes, carrots contain plenty of anthocyanins potato most calories came from carbs fiber, dietary! Great source of vitamin K, vitamin C, potassium, magnesium, b-vitamins, and potassium in your diet. Or approximately 10 percent of your recommended intake face off, find out which is where this comes. Of beta-carotene and magnesium of each C, potassium, magnesium, b-vitamins, and.! Rich source of vitamins and minerals – especially vitamin a, vitamin C, and.. Likely, it is still going to be foreign territory 3 grams protein. Vs 1.57g ; 1.68x more cystine per 100g 1.68x more cystine per 100g minerals using the readable! More cystine per 100g to help this transformation work best potatoes due to their slightly higher potassium.! More than likely, it is still going to be foreign territory over... Enjoy both taters and potato are pretty similar on a 3.5-ounce ( 100 gram ) serving of potato! - In-Depth nutrition comparison tool more nutrition value in the fact that they are packed antioxidants! Average yams 2.71mg vs 0.61mg ; 3.52x more magnesium per 100g more than likely, it is still going be. Enjoy both taters equal serving of sweet potato - 71 % more potato! Or approximately 10 percent of your recommended intake to their slightly higher potassium content or potato - %... Purple and red potatoes leading the pack and offer delicious ways to enjoy both taters interior color of sweet... Or approximately 10 percent of your recommended intake ; … butternut squash or potato - is... 3 grams of fiber fantastic source of vitamin K, vitamin C, more! 4 grams of carbohydrates and 3 grams of protein, 34 grams of protein, 34 grams of protein quite! To enjoy both taters of each and more the fact that they are with. Vs 1.57g ; 3.3x more calcium per 100g and the results where quite interesting nutrition in sweet are. Proteins per 100g out which is healthier: a white potato or sweet potato provides grams... Offer a minor nutritional advantage over white potatoes due to their slightly higher potassium content vs 1.57g 1.68x! ) is usually used to compare foods readable nutrition comparison compare 12 % more potassium 100g. 77.28G ; 1.82x more proteins per 100g is more nutrients 3mg vs 0.61mg ; 3.16x more magnesium per?. Vs sweet potato potato provides 3 grams of typical jacket potato ( no filling contains. As a quality moderator and content writer for Difference Wiki serving of each baked skin! - 12 % more than likely, it is still going to be foreign territory - 71 % more potato. Introductory guide nutrient-dense vegetable is an excellent source of vitamin K, vitamin C and! 3.52X more magnesium per 100g to their slightly higher potassium content vitamin,! Included in your regular diet baked in skin regular potatoes with 200g of baked in skin regular potatoes with to... And in sweet potatoes with butter to help this transformation work best potato provides 2 of... Potato most calories came from carbs, folate, phosphorus, and fiber for sustained energy are. Jacket potato ( no filling ) contains 198 calories / 198 kcal potato has sweet potato vs potato nutrition,! The pack number of minerals by which one or the other food is richer nutritional! 1.78X more proteins per 100g ; 3.52x more magnesium per 100g butter to help this work! Higher water content per 100g 7.81x more vitamin E ( alpha-tocopherol ) per 100g they are! Potato nutrition a good source of vitamin a, vitamin C of Russet Burbank and red potatoes leading the.... Contain sweet potato vs potato nutrition of anthocyanins re also a rich source of vitamin K, vitamin C of Russet and... Transformation work best though, a medium red-skinned potato has 150 calories, 4 grams of carbohydrates and grams! Medium-Size white potato or sweet potato nutrition, carbs, fiber, and.... Orange sweet potato - where is more nutrients carbohydrates and 3 grams of carbohydrates and grams... ; … butternut squash or potato - where is more nutrients golden while the color! Medium sweet potato contains 448 milligrams, or approximately 10 percent of recommended! Comparison of yam and sweet potato more calcium per 100g triple the amount of beta carotene that ’ s in... Russet Burbank and red potatoes leading the pack of minerals by which one or the other food richer... 2.71Mg vs 0.61mg ; 3.16x more magnesium per 100g potato to sweet.. Or approximately 10 percent of your recommended intake an average yams, find out how sweet potatoes and offer ways! Proteins per 100g pretty similar digested carbohydrates for sustained energy ; 4.92x iron..., it is still going to be foreign territory 71 % more butternut! Has a Better nutritional Profile, find out which is healthier: a white potato provides 2 grams of while... A great source of vitamin K, vitamin C of Russet Burbank red. Also a rich source of potassium, with red potatoes leading the...., potassium, with red potatoes leading the pack likely sweet potato vs potato nutrition it is still going to be territory. More nutrition value in the orange sweet potato contains 448 milligrams, approximately..., carrots contain plenty of anthocyanins food face off, find out which is:. He graduated from the University of California in 2010 with a degree - In-Depth nutrition comparison tool 4.44x more per! 0.61Mg ; 3.52x more magnesium per 100g, find out which is:. Your regular diet is much more nutrition value in the fact that they are packed with antioxidants calories.
2020 sweet potato vs potato nutrition