sweet potato vs potato nutritional information

27 grudnia 2020 - Less than a minute read

They are also much lower in sodium. However, despite the similarity of the names and looks, these vegetables are not even closely related. See Sweet Potato Facts and Benefits. Sweet potatoes can differ by variety, each varying in fiber, starch and protein content. Solanine poisoning may include symptoms, such as diarrhea, vomiting, fever and abdominal pains (18). Potatoes, on the other hand, contain higher amounts of vitamin C, vitamins B3, B6 and B9, vitamin K, iron, phosphorus and potassium, while also being lower in sodium. This effect may be explained by potatoes’ high glycemic load and gaining weight. Both sweet potato and white potato are completely absent in vitamin D, vitamin B12 and folic acid. I have read that potato skin absorbs chemicals from fertilizers; so, it is better, today, NOT to eat the skins. In summary, both sweet potatoes and potatoes are rich in nutrients, and can be good for your health, as long as they are used in moderation. Sweet potatoes are commonly perceived to have brown skin and an orange or red flesh, however they can also be white skinned and white, gold, purple fleshed. Potatoes are practical and delish, but they’ve gotten a bit of a bad rap, nutritionally speaking. Carbohydrates: sweet potato- 210% more than pumpkin. Another study puts the glycemic index of boiled sweet potatoes at 63±6 and the GI of boiled potatoes at 78±4 (4). 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. If you eat them baked or broiled, however, and if you avoid fattening toppings such as cheese, sour cream, or bacon, the benefits of potatoes can outweigh the risks. Like sweet potatoes, carrots contain plenty of anthocyanins. They are also a rich source of vitamin K, vitamin C, potassium, manganese, folate, phosphorus, and fiber. A medium baked white potato with skin, on the other hand, contains 115 calories, 2.49 grams of protein, 0.06 grams of fat, 26.71 grams of carbohydrates, 4.6 grams of fiber, and 0.81 grams of sugar. First, let’s look the origins and history of these two vegetables. Since sweet potatoes are unrelated to white potatoes, the two should not be used as substitutes when cooking, The Old Farmer’s Almanac tells us. Sweet potato is a excellent source of Vitamin A and it has more Vitamin A than oatmeal - sweet potato has 709ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts. Contains more Folate, total +36.4%. In butternut squash and in sweet potato most calories came from carbs. According to PotatoGoodness.com, the Spanish conquistadors brought the tuber plants to Europe in 1536, and they were introduced to Ireland in 1589. The predominant fats found in potatoes are polyunsaturated fatty acids and are considered to be healthier. Equal in Vitamin B1 - 0.081. Contains more Vitamin K +11.1%. Both are categorized as tubers, but believe it or not, yams and sweet potatoes aren’t even related. When it comes to the origins of sweet potatoes, it’s important to note that technically, they aren’t actually potatoes. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food, Summary score is calculated by summing up the daily values contained in 300 grams of the product. As a service to our readers, University Health News offers a vast archive of free digital content. Both sweet potatoes and potatoes contain some level of all essential amino acids. Yams, a popular vegetable in Latin America, Africa, and the Caribbean, have brown or black skin on the outside and off-white, purple, or red flesh on the inside. 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. Solanine gives potatoes a bitter taste and a green colour. The acidity of potatoes is similar, also slightly acidic, with a pH that ranges from 5.4 to 5.9 (5). However, another research suggests that there is no need to exclude potatoes from weight management diets (8). Sweet potatoes and white potatoes have similar densities. Sweet potatoes are from the morning glory plant family, while the white potato is from the Solanum (nightshade) tuberosum family. The most common varieties of sweet potatoes are Beauregard, Jewel, Garnet, Covington, White and Japanese. There are hundreds of varieties of both sweet potatoes and potatoes. Sweet potatoes and white potatoes, both contain moderate levels of calories per serving. In contrast to that, some studies suggest that potatoes may have a positive effect on high blood pressure (11). Some research shows there to be no link between potato consumption and pancreatic cancer, while others associate it with an increased risk. One hundred grams of sweet potatoes provide 284% of the daily value of vitamin A needed. One important point to consider is the relationship between plants in the nightshade family and autoimmune diseases. The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. Comparing the nutrient composition of the two can help you determine how they fit into your meal plan. Calories: sweet potato- 231% more than pumpkin. In fact, starch makes up for the 95 percent of carbohydrates found in white potatoes. It’s best to find healthy ways to incorporate both of them into your diet and discuss with your doctor your individual concerns, particularly if you’re diabetic. Just one serving will give you more than 400 percent of your daily vitamin A requirement; it’s also high in vitamins C and B, potassium, and choline. While white potatoes are lower in fat and sugar, calories and carbs in a sweet potato are lower. It’s also rich in vitamins C and B, as well as potassium. This setting should only be used on your home or work computer. Calories: sweet potato - 91% more than butternut squash. They both belong to different plant families, are notably different in terms of appearance and each has a unique taste that sets it apart. Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate, total Folic acid (B9) 4 283.74 1.29 0 5.2 3.59 2.79 8 10.45 0 2.25 2.75 0. White and purple sweet potatoes may have a positive effect on diabetes and cancer. Sweet potato is higher in vitamin A, vitamin E, vitamins B2 and B5, calcium and copper. Common potatoes can also appear in white, yellow, red, purple and other cultivars. Sweet potato is certainly a nutrient-packed vegetable.You can cook it in multiple ways and make something delicious from soft to savory! Potato contains a little more water with a percentage of 79, while sweet potatoes contain 77% water. Sweet potatoes contain higher levels of calcium and copper, as well as magnesium, manganese and selenium. Protein: sweet potato- 60% more than pumpkin. Bone and Joint Conditions: Gout symptoms, osteoarthritis treatments, rheumatoid arthritis pain relief, and more, Men’s Prostate Health: BPH, prostatitis and prostate cancer symptoms, screenings, treatment, and more, Panic Attack Symptoms and Anxiety Symptoms: How to deal with anxiety and how to relieve stress, Sleeping Disorders: Narcolepsy, sleep apnea test, snoring solutions, insomnia cures, and more, Are Potatoes Healthy? Sweet potatoes are a little higher in calories with 86 per 100g, whereas potatoes contain 77 calories in the same amount. Sweet potatoes and russet potato contain similar amounts of protein - sweet potato has 1.6g of protein per 100... Vitamins. This can change depending on the cooking methods of these vegetables. The common potato plants, on the other hand, are a part of the Solanaceae family, the Solanum genus and the tuberosum species. The exact links of the foods presented on this page can be found below. Both vegetables also contain low amounts of sucrose, glucose and fructose. What appears to be most important, though, is that they’re consumed in moderation. Overall, these vegetables aren’t ideal for low carb or low calorie diets, however they can be included in all diets, when prepared with the right methods and in moderation. For instance we are assuming that less saturated fats is good for you. Click here to get everything you need: an ingredient list, directions, and nutrition information. However, different varieties of sweet potato have different levels of sweetness. New Study Finds an Alarming Risk, Glycemic Index Chart: GI Ratings for Hundreds of Foods, 12 Fall Foods That Benefit Your Health Inside and Out, My Plant-Based Diet: How Ignoring the Most Common Dietary Advice Made Me Feel Better than Ever. Sweet potatoes have a lower glycemic index compared to potatoes. In the battle of sweet potatoes vs. potatoes, there doesn’t seem to be a clear winner. White potatoes contain more starch than sweet potatoes. Sweet Potato A medium-sized baked sweet potato has 102 calories, 24 grams of carbohydrates, 2 grams of protein, 4 grams of fiber and no fat … A study has suggested that supplementation of white sweet potato may improve nutritional status and glycemic control in elderly diabetic patients (13). For example, a hundred grams of boiled potatoes contain 87 calories, whereas the same amount of French fries contain 312 calories. Profession: Yerevan State Medical University, Mineral comparison score is based on the number of minerals by which one or the other food is richer. Sweet potato. © Kuhar | Dreamstime.com. Although white potatoes can be cooked in different ways, the American diet is strongly defined by its love for fried potatoes, which makes them an unpopular choice for people who are looking to eat a healthier diet. As nutritious as these vegetables are, they do not provide all the essential nutrients for the human body. White potatoes are richer in both protein and fats. Chandra has been the Audience Development Editor at Belvoir Media Group since 2016. A portion of 100 g of white potato contains 1.1 mg of iron and 535 mg of potassium. 1. One medium sweet potato has about 105 calories, 2 grams of protein, 24 grams of carbohydrates and 4 grams of fiber. In all, there are 6,500 sweet potato varieties, with skin colors varying from white to red and flesh colors from orange to purple. Compared with yams, sweet potatoes are lower in calories and have far more beta-carotene (11.5 compared with 0.07 milligrams for each one … See charts below for detailed information. Dietary fiber: sweet potato- 500% more than pumpkin. A Matter of Nutrition: Sweet Potato vs Potato. Known as America’s favorite vegetable, potatoes are beloved for their versatility, their compatibility with other foods, and their ability to be transformed into two of America’s favorite junk foods. Different varieties and types of these vegetables have different appearances, tastes and nutritional values. Please note the date published or last update on all articles. Here are some other reasons to choose sweet potatoes: On the lookout for unique ways to prep sweet potatoes? Here are some good reasons to put white potatoes back into your diet if you’ve been avoiding them: Sweet potatoes, on the other hand, are a great choice for diabetics or for those at risk of developing diabetes because of their low-to-medium glycemic index (depending on whether they’re eaten with the skin on or off), which means they won’t make your blood sugar levels spike as much as white potatoes. Sweet potatoes are a great choice for diabetics or for those at risk of developing diabetes because of their low-to-medium glycemic index. Another value that shows the acidity of the food is the potential renal acid load. Baked potatoes can have a glycemic index ranging from 60 to 98. Numbers are only part of the story. However, one study has found an association of higher intake of baked, boiled, mashed, or fried potatoes with an increased risk of hypertension (9). Please consult your physician before beginning any diet. The orange-fleshed varieties are most popular in the U.S. and include Nemagold, Centennial, and Southern Delite. Sweet potato contains more sugars than fiber, whereas the opposite can be said for potatoes. More research is needed on this topic. Sweet potato and white potato taste quite similar. There are strong suggestions that purple sweet potatoes can be used as a preventive factor for colorectal cancer, due to their high levels of anthocyanin (15). Russet Potato vs. Sweet Potatoes Protein. Sweet potatoes are often called “yams”, however true yams are a separate and distinct species of vegetables. Sweet potatoes are also slightly higher in calcium and a few other nutrients. The pH value for sweet potatoes falls between 5.3 to 5.6, making it slightly acidic (5). Like white potatoes, sweet potatoes originated in Central and South America, but according to NPR.org, prehistoric remnants were found in Polynesia between 1000 AD and 1100 AD. When it comes to the health effects of potatoes, research is overall inconclusive. Based on the mean of nine studies, the glycemic index of a cooked sweet potato is 70±6. Obviously the more the food fulfils human daily needs, the more the summary score is, Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in. Russet potato has more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and... Minerals. It is regularly updated. Home » Daily » Nutrition » Sweet Potato vs. While you may be shunning white potatoes in favor of sweet potatoes, both provide essential nutrients your body needs for good health. Leaving the skin on, makes these vegetables more nutritious, providing more fiber. Since, these are low calorie diets, they are likely to lead to weight loss. They’re quite hard to find in American supermarkets, but you may see them in markets that sell Caribbean, Asian, or African foods. Sweet potatoes are often considered to be healthier and more nutritious than white potatoes. Some studies have found a correlation between the intake of French fries, baked or mashed potatoes and weight gain - an added 1.5 and 0.6 kg (3.4 and 1.3 pounds) respectively for every four years (7). It is easy to assume that sweet potatoes and potatoes are different types of the same vegetable. Both veggies have their pros and cons, but it all comes down to your preference in taste and your individual health goals. ++++ A few years back, some nutrition enthusiasts decided to figure out whether white or sweet potatoes were “healthier”. Next, peel, slice, and boil a russet potato until it can be “smashed” with a fork. Sweet potatoes and potatoes are tuberous roots of underground plants called root vegetables. This site complies with the HONcode standard for trustworthy health information: verify here. Some studies found potato intake to have correlations with a higher risk of rectal, colon and colorectal cancers (16). The glycemic index of potatoes and sweet potatoes can range from moderate to high levels. https://archive.org/details/sweetpotato00thot/, https://www.potatogoodness.com/potato-types/, https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf, https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods, https://www.clemson.edu/extension/food/food2market/documents/ph_of_common_foods.pdf, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356856/, https://www.hsph.harvard.edu/nutritionsource/2014/01/24/the-problem-with-potatoes/, https://pubmed.ncbi.nlm.nih.gov/25302575/, https://www.bmj.com/content/bmj/353/bmj.i2351.full.pdf, https://pubmed.ncbi.nlm.nih.gov/32190135/, https://www.researchgate.net/publication/329790914, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4965517/, https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-019-0398-8, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6486146/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5624454/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6101424/, https://pubmed.ncbi.nlm.nih.gov/12195164/, https://www.canr.msu.edu/news/solanine_poisoning_how_does_it_happen. Sweet potato’s flesh inside also varies from … Sweet potatoes have 10% of recommended vitamin A, as well as vitamin C, B6, potassium, and manganese." Anthocyanins are flavonoids that give vegetables, such as purple sweet potatoes, their dark colour. 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. Sweet potatoes also have about twice the vitamin C of Russet Burbank and red potatoes. The nickname for the soft variety stuck, while the firm variety continued to be referred to as “sweet potatoes.”. According to the Office of Dietary Supplements, the iron deficiency anemia is one of the most common nutritional disorder in … Potato. Potatoes are a fabulous source of fiber and nutrients (especially if you eat the skin). I don;t have a problem with foods, but, always enjoy reading this kind of update on food. Instead of processed veggie burgers out of a package, create your own, using a cooked mashed sweet potato as a key ingredient. 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. Studies about the association of potatoes and cancer have been inconclusive and at times contradictory. Sweet potatoes are also richer in vitamin E, vitamin B2 and vitamin B5. However, there are few problems with these diets. They all are great sources of potassium, with red potatoes leading the pack. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A". Sweet potatoes are also easily found at traditional market or modern market, because it has to be not too difficult. Both of these diets are restrictive and promise weight loss if you eat nothing but sweet potatoes or potatoes for multiple days. Let’s take a detailed look at the health benefits of sweet potatoes vs. potatoes. And while sweet potatoes contain more vitamin A and vitamin C, white potatoes contain more protein and fiber. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/nutrients, Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/nutrients. A serving size of sweet potatoes is double that amount, equalling one cup of sweet potatoes in cubes that weighs 133g. Pay attention at the most right column. Depending on where you live, you may have used the words “sweet potato” and “yam” interchangeably, but are they really the same thing? Meal replacements with white sweet potato may aid individual weight loss (6). If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please contact us through the feedback form on this page. . One average serving size of a potato is half a cup of potatoes, diced, weighing around 75g. In this article, we will talk about what other similarities sweet potato and potato share and what sets them apart, with a main focus on health and nutrition. Naturally potatoes produce such low amounts of this compound that it does not affect human health. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. (Yams are often associated with these two vegetables; see sidebar for more details.). The Europeans then introduced the potato to North America, where they spread slowly throughout the northern colonies. Sweet potatoes are usually longer and tapered at the ends with smooth colored skin, and can range in color from tan, to yellow, to orange, red, or purple. Plants from the nightshade family can be truly dangerous for those of us dealing with autoimmune diseases. As the name suggests, sweet potatoes are naturally sweeter. Potatoes, on the other hand, are richer in iron, potassium and phosphorus. “These hearty burgers are great on the grill or prepared in the pan,” according to TOPS.org. Potatoes are practical and delish, but they've gotten a bit of a bad rap, nutritionally speaking. Here’s how these tubers compare — and why both deserve a place in your diet. We learned that sweet potatoes and potatoes are both very nutritious, but what exact effects do they have on the human organism? By now, there are more than 200 varieties of potatoes available throughout the United States, and each is placed in one of seven categories: russet, red, white, yellow, blue/purple, fingering, and petite. And although sweet potatoes aren’t as popular, they’re perceived to be a healthier alternative to white potatoes because of their lower calorie and carb count. One serving of sweet potatoes provides a full dose of vitamin A for the day; white potatoes contain a mere 0.1%. There is some evidence of association between high glycemic index foods, such as some types of potatoes and sweet potatoes, and diabetes. So why the confusion? Sweet potatoes are loaded with vitamin A, packing almost 700% of the recommended daily value in one medium potato; all the others have none. However, under certain unfavourable conditions, such as pests, potato plants can increase the production of solanine, especially when kept in sunlight. Regardless of how much you like beef it is worth it if you have diverticulitis. Ever thought about trying produce your own potatoes? After all, sweet potatoes, with their rich orange color, must be healthier, right? Those who eat French fries increase their type 2 diabetes risk by an additional 19 percent. If I accidentally eat gluten I get gastrointestinal paybacks, but if I eat nightshade I get a severe flareup of RA. In this section, we will look into the specific difference between their nutrients and see how that statement holds up. Over half of the fat found in sweet potatoes is saturated. So should you opt for white or sweet potatoes? Hello i need your this site for guest posting. Another 4,000 edible potato varieties can be found primarily in South America. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food, Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. Sweet Potato vs. The flowering plant of sweet potato belongs to the Convolvulaceae family, the Ipomoea genus and the batatas species. Sweet potatoes contain 3g more carbohydrates than potatoes per 100g. Fat: pumpkin- 50% more than sweet potato. This is important because oxidative stress is linked to heart disease, cancer, and brain diseases like Alzheimer's. So, which one’s the winner? 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. In the battle of sweet potatoes vs. potatoes, there doesn’t seem to be a clear winner. Sweet Potato vs. Here’s a useful piece with all the instruction you’ll need, courtesy of Countryside Network: How to Grow Potatoes. Sweet potato and white potato have quite different vitamin compositions. But Christopher Columbus took a liking to sweet potatoes during his voyages to the New World in 1492 and took some home to grow in Europe, where they gained popularity and spread throughout the continent. Potato: Which Is Healthier? As sweet potatoes do not belong to the same family, they do not produce this compound. University Health News content is medically reviewed or checked to ensure that it is as accurate as possible. Potato: Which Is Healthier? I do not have a problem with foods, but, I always look forward to reading your updates on food. Potato. The average GI of four types of baked potatoes is 86±6 (3). However a 100g of sweet potatoes still contains more fiber than the same amount of potatoes. However, more research on humans is needed in order to have a final result. Sweet potato is a great source of vitamin A, containing much more of it than potatoes do. The PRAL shows the capacity of the food to produce bases or acids in the body. How they got there is still a bit of a mystery. Potatoes being much lower in sodium compared to sweet potatoes, may be a better choice for people with high blood pressure. Sweet Potato Nutrition vs. White Potato Nutrition Although both have become common kitchen staples, there are some distinct differences between white potatoes and sweet potatoes. There is not enough research to conclude about sweet potato’s effect on cardiovascular health. The PRAL of sweet potatoes has been calculated to be -5.6, alkaline, with the PRAL value for potatoes being -6.6, more alkaline. A medium-sized (114 g) baked sweet potato provides: Calories: 103; Fat: 0 g Sweet potatoes generally come from either Central or South America. Prior to joining the company, Chandra held various writing, editing, PR and social media roles at HooplaHa-Only … Read More. It cannot be definitely stated which food is richer in, In the column "Opinion" we made some assumptions which could be controversial. Like many foods, it seems potatoes have fallen into the diet trend trap. They’re sweeter than sweet potatoes, and can be fried, roasted or boiled. Sweet potatoes have more antioxidants Many of the nutrients in potatoes and sweet potatoes contain compounds that act as antioxidants, which protect the cells in your body against oxidative stress. In this health food face off, find out which is healthier: a white potato or a sweet potato. Sweet potato is a little richer in those essential amino acids, like tryptophan, and threonine. The Incas in Peru, between 8,000 BC and 5,000 BC, were the first to cultivate potatoes. You’ve probably heard that eating white potatoes may cause you to gain weight or negatively affect your blood sugar levels, but according to medical experts, it’s how you eat them that matters the most. However, based on cooking methods and variety of sweet potatoes, the GI can range from 44 to 94. Some studies show that those who eat more white potatoes, no matter how they’re cooked, have a higher risk of type 2 diabetes. 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. There are variations to these diets but all require you to eat cooked, not fried or highly processed, sweet potatoes or potatoes for every meal of the day. butternut squash or sweet potato - where is more nutrients? Sweet potatoes vs. potatoes: A nutritional debate fueled by misinformation, baseless ‘superfood’ obsessions, and carbohydrate phobias. Overall, higher consumption of potatoes has been shown to be adversely related with cardiovascular risk factors (10). On this page, we compare Apple Versus Potato to see which food has fewer calories, less fat, more protein, and more fiber. Both are rich in various vitamins and minerals. Potato. White potato, on the other hand, is higher in vitamin C, vitamin B3, vitamin B6, the folate form of vitamin B9 and vitamin K. The two vegetables contain a similar amount of vitamin B1. At TOPS.org, you’ll find a recipe for a Sweet Potato and Black Bean Burger. Calorically, sweet potato and potato are pretty similar. But are sweet potatoes really healthier than white potatoes? Or is it the other way around? It is the clear choice for dieters because it has fewer calories and carbs. Sweet potatoes are indeed foods that are a source of calories as the benefits of potatoes, cassava and maize benefits are worthy of being the staple food. Sprinkle with a little black pepper if desired. Well, according to the Library of Congress, African slaves in America began calling the soft varieties of sweet potatoes “yams” because it reminded them of the vegetable from their homeland. Vegetables in the nightshade family, that potatoes belong to, produce a toxic compound called solanine, a glycoalkaloid. Other Comparisons Similar to Apple Vs Potato Apple Versus Corn Chop a medium-size onion, place in mw-safe bowl with a tablespoon of water, cover and mw on high for 5 minutes. Let’s take a detailed look at the health benefits of sweet potatoes vs. potatoes. Do not remove from mw. Find out how sweet potatoes and pumpkin stack up in terms of calories, carbs, fiber, and more. Sweet potatoes have a lower glycemic index compared to potatoes. These two vegetables are also often used in the same ways: boiled, baked, roasted, grilled, fried and so on. By the USDA method, though, a medium potato contains 170 calories, versus just 105 in a medium sweet potato. Drain, then top with the super-soft onions, which serve as a butter substitute and keep the smashed potato moist. However, when it comes down to cauliflower vs. potato, cauliflower wins. Below is where we’ll compare the potatoes vs sweet potatoes and lay out the differences between them. From that point on these vegetables start to diverge. Sweet potatoes and white potatoes contain similar amounts of zinc and choline. 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. 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Development Editor at Belvoir Media Group since 2016 may be a better choice for dieters it... Us dealing with autoimmune diseases 1536, and nutrition information of difference studies, the glycemic index compared potatoes! Pink or orange flesh ( 1 ) determine how they fit into your meal plan of,. A positive effect on cardiovascular health there to be a clear winner in iron, potassium, and information. And at times contradictory in those essential amino acids tryptophan, and diabetes inconclusive and at times contradictory paybacks. And delish, but they 've gotten a bit of a package create! Rich source of fiber C, B6, potassium, with a tablespoon of water, cover and mw high! Nothing but sweet potatoes is similar, also slightly higher in vitamin D, vitamin and... From 44 to 94 pan, ” according to TOPS.org the nutrient composition of the fat found in potatoes tuberous... Into the diet trend trap has 2.4mg of vitamin a needed is important oxidative... 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