It often used in treating allergies. Consuming too much fructose can cause high blood pressure. They also contain more sugar, giving them their sweet taste. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight. Like other vitamins from the B complex series, it also helps convert carbohydrates into glucose. Sweet potatoes are among the richest sources of beta-carotene, a nutrient your body converts to vitamin A after consumption. Water also helps transporting nutrients and oxygen throughout the body. Luteolin is a bioflavonoid found in plants and herbs. She's written and published hundreds of recipes and nutrition-focused articles for clients ranging from health food producers to exercise equipment manufacturers. Let’s take a detailed look at the health benefits of sweet potatoes vs. potatoes. 1. Beans can add starch to your plate like potatoes, but with much more fiber and protein . White potatoes range from small to large in size, with shapes from round to oblong and white or tan exteriors. While many of the vitamins and minerals are concentrated in the flesh, the skin has benefits, too. Vitamin E Alpha (d-alpha-tocopherol) is a fat-soluble antioxidant that protects the body's cells from the damaging effects of free radicals, strengthens the immune system and prevents blood clotting. Sweet potatoes are an excellent source of beta carotene, vitamin C and potassium. In one corner, the potato; in the other, the sweet potato. It has antioxidant, antiviral and anti-inflammatory properties, and can potentially protect cells from carcinogenic mutations. A medium baked sweet potato provides over four times the daily value for vitamin A, while the white-skinned potatoes have almost none. Red potatoes are typically round, small to medium in size, and covered with a smooth, thin red skin. more vitamin E (alpha-tocopherol) per 100g. Daidzin is an isoflavone compound found in vegetables and legumes, especially soy and soybeans. Potatoes are a fabulous source of fiber and nutrients (especially if you eat the skin). 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 This version is firmer with a golden skin and light yellow flesh. Contestant #2: Red Potato. Overall, white potato contains 92 calories and regular potato contains 90 calories. 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. Sweet potatoes come in many different colors. ++++ A few years back, some nutrition enthusiasts decided to figure out whether white or sweet potatoes were “healthier”. It is necessary for breaking down carbohydrates and for processing amino acids and fats. Myricetin is a bioflavonoid found in many fruits and vegetables, as well as in red wine. Galactose is one of the monosaccharides found in lactose. Sweet Potato vs White Potato. Detailed nutrition comparison for sweet potatoes vs russet potato. Sweet potato has more pantothenic acid. We've roasted it, we've "loaded" it, we've turned it into "hummus" (twice! A Matter of Nutrition: Sweet Potato vs Potato. Carly Schuna has been freelance writing and editing for more than a decade. Instead, opt for some baked sweet potato fries with olive oil or a lightened-up sweet potato gratin. Sweet potatoes vs. potatoes: A nutritional debate fueled by misinformation, baseless ‘superfood’ obsessions, and carbohydrate phobias. They are also a good source of vitamins E, B5 and B6. 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. 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. LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. Sweet potatoes, in comparison, score 63 on the GI . Measurably more vitamin A (RAE) per 100g.Vitamin A is a fat-soluble vitamin that is primarily important for maintaining healthy vision. With so many different varieties available, though, it's easy to lump all potatoes into the same category, when they can actually be quite different nutritionally. Potato, potahto. These are waxier than the russets and the interior is a lot more dense. © Copyright 2020 Hearst Communications, Inc. Tryptophan is an essential amino acid that the body needs for growth, for creating the sleep hormone melatonin, the neurotransmitter serotonin and for the synthesis of vitamin B3. So should you opt for white or sweet potatoes? 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 promotes inflammation, which aggravates inflammatory conditions such as … 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. 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. They both will bake, fry, mash, roast, steam, and eventually be eaten. Cholesterol is a lipid essential for producing hormones and takes two forms: LDL, or bad cholesterol, and HDL, good cholesterol. Leucine is an essential amino acid for adipose, muscle and liver tissues. What Has the Most Starch: Potato or Onion? Sweet potatoes usually have a relatively smooth skin that’s tan, copper or red in color. Red vs. White. After eating a white potato and seeing his blood sugar levels go through the roof, Dennis now repeats the same experiment with a sweet potato. While all three potatoes provide about one-third of the daily value for vitamin C, sweet potatoes are the clear front runner in vitamin A content. Ancient and historic dispersals of sweet potato in Oceania. Glucose, also known as blood sugar, is the main source of energy. Although there are numerous potato variations out there, this post compares the two most popular: the red and the russet (or brown) potato. We all know about potatoes, and how important they are for us as an important ingredient in our diet. Oxalate is a substance found in many plants. This page is currently only available in English. 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