There are hundreds of varieties of both sweet potatoes and potatoes. Solanine poisoning may include symptoms, such as diarrhea, vomiting, fever and abdominal pains (18). Plants from the nightshade family can be truly dangerous for those of us dealing with autoimmune diseases. Sweet potatoes are often considered to be healthier and more nutritious than white potatoes. Vegetables in the nightshade family, that potatoes belong to, produce a toxic compound called solanine, a glycoalkaloid. Different varieties and types of these vegetables have different appearances, tastes and nutritional values. It is regularly updated. 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. In the battle of sweet potatoes vs. potatoes, there doesn’t seem to be a clear winner. From that point on these vegetables start to diverge. Sweet potatoes are higher in calories and carbs, while potatoes contain more protein and fats. I have diverticulitis and since not eating beef for almost 20 years, I have not had a flare up. Protein: sweet potato- 60% more than pumpkin. Another value that shows the acidity of the food is the potential renal acid load. According to PotatoGoodness.com, the Spanish conquistadors brought the tuber plants to Europe in 1536, and they were introduced to Ireland in 1589. Those who eat French fries increase their type 2 diabetes risk by an additional 19 percent. Most potato varieties fit into seven types: russet, red, white, yellow, blue or purple, fingerling and petite (2). Since, these are low calorie diets, they are likely to lead to weight loss. Sweet potatoes are also richer in vitamin E, vitamin B2 and vitamin B5. Some studies show that those who eat more white potatoes, no matter how they’re cooked, have a higher risk of type 2 diabetes. 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. Both vegetables also contain low amounts of sucrose, glucose and fructose. The glycemic index of potatoes and sweet potatoes can range from moderate to high levels. Home » Daily » Nutrition » Sweet Potato vs. A medium-sized (114 g) baked sweet potato provides: Calories: 103; Fat: 0 g Contains more Vitamin K +11.1%. Russet Potato vs. Sweet Potatoes Protein. Calorically, sweet potato and potato are pretty similar. Sweet potatoes are from the morning glory plant family, while the white potato is from the Solanum (nightshade) tuberosum family. See Sweet Potato Facts and Benefits. 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. 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. Instead of processed veggie burgers out of a package, create your own, using a cooked mashed sweet potato as a key ingredient. When it comes to the origins of sweet potatoes, it’s important to note that technically, they aren’t actually potatoes. 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. Based on the mean of nine studies, the glycemic index of a cooked sweet potato is 70±6. 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. 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. Sweet potatoes are also slightly higher in calcium and a few other nutrients. The orange-fleshed varieties are most popular in the U.S. and include Nemagold, Centennial, and Southern Delite. Find out how sweet potatoes and pumpkin stack up in terms of calories, carbs, fiber, and more. Sweet Potato vs. Sweet potato is a great source of vitamin A, containing much more of it than potatoes do. It is easy to assume that sweet potatoes and potatoes are different types of the same vegetable. Sweet potatoes generally come from either Central or South America. This site complies with the HONcode standard for trustworthy health information: verify here. Swet Potatoes Sweet potatoes are often found as foods that consumed as snacks. However, more research on humans is needed in order to have a final result. 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. Chop a medium-size onion, place in mw-safe bowl with a tablespoon of water, cover and mw on high for 5 minutes. They are also a rich source of vitamin K, vitamin C, potassium, manganese, folate, phosphorus, and fiber. 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. Let’s take a detailed look at the health benefits of sweet potatoes vs. potatoes. Dietitian’s Take: Sweet Potato vs. What appears to be most important, though, is that they’re consumed in moderation. However, one research found purple sweet potato beverage to have an inclination to lower systolic blood pressure (12). However, different varieties of sweet potato have different levels of sweetness. As a service to our readers, University Health News offers a vast archive of free digital content. Next, peel, slice, and boil a russet potato until it can be “smashed” with a fork. Regardless of how much you like beef it is worth it if you have diverticulitis. Profession: Yerevan State Medical University, Mineral comparison score is based on the number of minerals by which one or the other food is richer. However, another research suggests that there is no need to exclude potatoes from weight management diets (8). Naturally potatoes produce such low amounts of this compound that it does not affect human health. Are Sweet Potatoes Healthier than Regular Potatoes? Sprinkle with a little black pepper if desired. In butternut squash and in sweet potato most calories came from carbs. The flowering plant of sweet potato belongs to the Convolvulaceae family, the Ipomoea genus and the batatas species. By the USDA method, though, a medium potato contains 170 calories, versus just 105 in a medium sweet potato. So why the confusion? Solanine gives potatoes a bitter taste and a green colour. Potatoes are a fabulous source of fiber and nutrients (especially if you eat the skin). So, which one’s the winner? The common potato plants, on the other hand, are a part of the Solanaceae family, the Solanum genus and the tuberosum species. However, when it comes down to cauliflower vs. potato, cauliflower wins. Another study puts the glycemic index of boiled sweet potatoes at 63±6 and the GI of boiled potatoes at 78±4 (4). 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. Sweet potato contains more sugars than fiber, whereas the opposite can be said for potatoes. The PRAL of sweet potatoes has been calculated to be -5.6, alkaline, with the PRAL value for potatoes being -6.6, more alkaline. 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 … In all, there are 6,500 sweet potato varieties, with skin colors varying from white to red and flesh colors from orange to purple. Of course, it is delicious. 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. This can change depending on the cooking methods of these vegetables. To digest both potatoes and sweet potatoes, we have to break down and release the starch stored inside their cells. However, under certain unfavourable conditions, such as pests, potato plants can increase the production of solanine, especially when kept in sunlight. There is not enough research to conclude about sweet potato’s effect on cardiovascular health. 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. Pay attention at the most right column. University Health News content is medically reviewed or checked to ensure that it is as accurate as possible. Sweet potatoes are also easily found at traditional market or modern market, because it has to be not too difficult. Sweet potatoes and white potatoes have similar densities. Numbers are only part of the story. The Solanaceae family of flowering plants is commonly referred to as the nightshades, that also includes tomatoes, eggplants, chili and bell peppers. 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. 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. If I accidentally eat gluten I get gastrointestinal paybacks, but if I eat nightshade I get a severe flareup of RA. Meal replacements with white sweet potato may aid individual weight loss (6). Here are some other reasons to choose sweet potatoes: On the lookout for unique ways to prep sweet potatoes? So should you opt for white or sweet potatoes? Aug 2, 2017 ... That said, if we had to choose between sweet potatoes and … Sweet potatoes have a lower glycemic index compared to potatoes. The pH value for sweet potatoes falls between 5.3 to 5.6, making it slightly acidic (5). However, despite the similarity of the names and looks, these vegetables are not even closely related. For example, a hundred grams of boiled potatoes contain 87 calories, whereas the same amount of French fries contain 312 calories. In the battle of sweet potatoes vs. potatoes, there doesn’t seem to be a clear winner. Drain, then top with the super-soft onions, which serve as a butter substitute and keep the smashed potato moist. . Please note the date published or last update on all articles. We learned that sweet potatoes and potatoes are both very nutritious, but what exact effects do they have on the human organism? Both are rich in various vitamins and minerals. Sweet potatoes can differ by variety, each varying in fiber, starch and protein content. 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. 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. Another 4,000 edible potato varieties can be found primarily in South America. However a 100g of sweet potatoes still contains more fiber than the same amount of potatoes. Sweet potatoes have 10% of recommended vitamin A, as well as vitamin C, B6, potassium, and manganese." Leaving the skin on, makes these vegetables more nutritious, providing more fiber. White potatoes contain more starch than sweet potatoes. As the name suggests, sweet potatoes are naturally sweeter. Sweet potatoes are a little higher in calories with 86 per 100g, whereas potatoes contain 77 calories in the same amount. Overall, higher consumption of potatoes has been shown to be adversely related with cardiovascular risk factors (10). Below is where we’ll compare the potatoes vs sweet potatoes and lay out the differences between them. After all, sweet potatoes, with their rich orange color, must be healthier, right? Chandra has been the Audience Development Editor at Belvoir Media Group since 2016. 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. Both are categorized as tubers, but believe it or not, yams and sweet potatoes aren’t even related. Contains more Folate, total +36.4%. 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. One average serving size of a potato is half a cup of potatoes, diced, weighing around 75g. However, one study has found an association of higher intake of baked, boiled, mashed, or fried potatoes with an increased risk of hypertension (9). Sweet potatoes and potatoes are tuberous roots of underground plants called root vegetables. In fact, starch makes up for the 95 percent of carbohydrates found in white potatoes. 1. Potatoes being much lower in sodium compared to sweet potatoes, may be a better choice for people with high blood pressure. Ever thought about trying produce your own potatoes? Because potatoes resembled plants from the nightshade family, people were slow to warm up to this nutritious vegetable, so it wasn’t until the 1800s that they became a popular food. The nickname for the soft variety stuck, while the firm variety continued to be referred to as “sweet potatoes.”. The Europeans then introduced the potato to North America, where they spread slowly throughout the northern colonies. A portion of 100 g of white potato contains 1.1 mg of iron and 535 mg of potassium. They all are great sources of potassium, with red potatoes leading the pack. At TOPS.org, you’ll find a recipe for a Sweet Potato and Black Bean Burger. Potato: Which Is Healthier? The Convolvulaceae family is also often called morning glory, which is mostly used as the term for the ornamental flowers of this family. Some studies found potato intake to have correlations with a higher risk of rectal, colon and colorectal cancers (16). In contrast to that, some studies suggest that potatoes may have a positive effect on high blood pressure (11). This setting should only be used on your home or work computer. © Kuhar | Dreamstime.com. Sweet potato and white potato have quite different vitamin compositions. A study has suggested that supplementation of white sweet potato may improve nutritional status and glycemic control in elderly diabetic patients (13). Data provided by FoodStruct.com should be considered and used as information only. Sweet potatoes also have about twice the vitamin C of Russet Burbank and red 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. 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. 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. 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. A serving size of sweet potatoes is double that amount, equalling one cup of sweet potatoes in cubes that weighs 133g. 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. Carbohydrates: sweet potato- 210% more than pumpkin. 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". Please consult your physician before beginning any diet. Sweet potatoes are often called “yams”, however true yams are a separate and distinct species of vegetables. One hundred grams of sweet potatoes provide 284% of the daily value of vitamin A needed. Depending on where you live, you may have used the words “sweet potato” and “yam” interchangeably, but are they really the same thing? They’re quite hard to find in American supermarkets, but you may see them in markets that sell Caribbean, Asian, or African foods. 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. On this page, we compare Apple Versus Potato to see which food has fewer calories, less fat, more protein, and more fiber. Sweet potatoes are a great choice for diabetics or for those at risk of developing diabetes because of their low-to-medium glycemic index. Both sweet potatoes and potatoes contain some level of all essential amino acids. How they got there is still a bit of a mystery. They both belong to different plant families, are notably different in terms of appearance and each has a unique taste that sets it apart. ++++ A few years back, some nutrition enthusiasts decided to figure out whether white or sweet potatoes were “healthier”. 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. Anthocyanins are flavonoids that give vegetables, such as purple sweet potatoes, their dark colour. Other Comparisons Similar to Apple Vs Potato Apple Versus Corn Here’s how these tubers compare — and why both deserve a place in your diet. Sweet potatoes have a lower glycemic index compared to potatoes. Hello i need your this site for guest posting. One medium sweet potato has about 105 calories, 2 grams of protein, 24 grams of carbohydrates and 4 grams of fiber. Do not remove from mw. 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. It shows the amounts side by side, making it easier to realize the amount of difference. However, there is also insufficient evidence about the use of sweet potato for type 2 diabetes mellitus (14). 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. Both sweet potato and white potato are completely absent in vitamin D, vitamin B12 and folic acid. Sweet potato’s flesh inside also varies from … There is also a likelihood of easily regaining the rapidly lost weight. Click here to get everything you need: an ingredient list, directions, and nutrition information. 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. Sweet potatoes contain higher levels of calcium and copper, as well as magnesium, manganese and selenium. Potato. There is some evidence of association between high glycemic index foods, such as some types of potatoes and sweet potatoes, and diabetes. But are sweet potatoes really healthier than white potatoes? A Matter of Nutrition: Sweet Potato vs Potato. See charts below for detailed information. Let’s take a detailed look at the health benefits of sweet potatoes vs. potatoes. Both veggies have their pros and cons, but it all comes down to your preference in taste and your individual health goals. 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. First, let’s look the origins and history of these two vegetables. Botanically, plants of sweet potatoes and potatoes share the same order called Solanales. Potato: Which Is Healthier? Common potatoes can also appear in white, yellow, red, purple and other cultivars. 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. One important point to consider is the relationship between plants in the nightshade family and autoimmune diseases. Both of these diets are restrictive and promise weight loss if you eat nothing but sweet potatoes or potatoes for multiple days. Or is it the other way around? This effect may be explained by potatoes’ high glycemic load and gaining weight. 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. Prior to joining the company, Chandra held various writing, editing, PR and social media roles at HooplaHa-Only … Read More. 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. Over half of the fat found in sweet potatoes is saturated. Sweet potato is higher in vitamin A, vitamin E, vitamins B2 and B5, calcium and copper. According to the Office of Dietary Supplements, the iron deficiency anemia is one of the most common nutritional disorder in … Sweet potato is a little richer in those essential amino acids, like tryptophan, and threonine. In this section, we will look into the specific difference between their nutrients and see how that statement holds up. 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