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For instance, vitamin A (a powerful antioxidant) in white potato is 14 IU but is 22,000 IU in sweet potato. Note: 2020 The sweet potato is higher in vitamin C and significantly higher in vitamin A. And, yes, even white potatoes are packed with powerful polyphenols. 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. Nutrition comparison for pinto beans vs sweet potatoes. Potatoes are practical and delish, but they've gotten a bit of a bad rap, nutritionally speaking. . A raw sweet potato contains water (77%), carbohydrates (20.1%), protein (1.6%), fiber (3%) and almost no fat . When comparing nutrition information for food items, it is important to use the same serving size to help judge the similarities. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. It turns out the banana can be distinguished based on the way of consuming. Their Nutrient Content Varies A raw sweet potato contains water (77%), carbohydrates (20.1%), protein (1.6%), fiber (3%) and almost no fat (4). Privacy Policy However, sweet potatoes … Here is a side-by-side comparison of yam and sweet potato nutrition. Sweet potatoes and pinto beans contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and pinto bean has 0.54g of sugar. Fiber is an essential nutrient lacking in the American diet, notes the American Dietetic Association. Sweet Potatoes (Sweet potato, raw, unprepared) 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. Potato vs Sweet potato - In-Depth Nutrition Comparison. cups, packages. Fiber. In comparing 100 grams of each, sweet potatoes have less total carbohydrates, more fiber, and less calories than potatoes. Potatoes are a fabulous source of fiber and nutrients (especially if you eat the skin). Also, sweet potatoes have a higher quantity of health promoting antioxidants when compared to white potatoes. When it comes to minerals, the white potato is a better source of iron and potassium than the sweet potato. Here’s how these tubers compare — and why both deserve a place in your diet. Sweet potatoes and pinto beans contain similar amounts of Vitamin C - sweet potato has 2.4mg of Vitamin C per 100 grams and pinto bean has 0.1mg of Vitamin C. Sweet potato is a excellent source of Vitamin A and it has more Vitamin A than pinto bean - sweet potato has 709ug of Vitamin A per 100 grams and pinto bean does not contain significant amounts. Pumpkin vs Sweet potato - In-Depth Nutrition Comparison Compare. Iron -deficiency anemia is one of the most common nutritional disorders in the world, according to the Office of Dietary Supplements. Potatoes and Sweet Potatoes are both included on the FDA’s Top 20 Raw Vegetable list. Carbohydrates and fiber. In butternut squash is less fats than in potato. The specific food items compared are: Mineral Comparison. A 100 g serving of white potato meets 6 percent of your daily value for iron. The vitamin content does vary more significantly between the two potatoes. Sweet potato has more riboflavin, pantothenic acid and vitamin b6 and pinto bean is a excellent source of calcium. 1. Here’s the comparison: Here’s the comparison: 7-ounce white potato with skin: 220 calories, 5g protein, 51g carbs, 20mg calcium, 115mg phosphorus, 2.8mg iron, 16mg sodium, 844mg potassium, 4g fiber, .22mg thiamin, .07mg riboflavin, 3.3mg niacin, 16mg vitamin C and 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. But when it comes to nutrition, sweet potatoes score much higher. Carbs. Like many foods, it seems potatoes have fallen into the diet trend trap. Compare Potato to Sweet potato by vitamins and minerals using the only readable nutrition comparison tool. Sweet Potato Nutrition Facts Vs Potato Nutrition Facts. Messages: 27 Likes Received: 60 Trophy Points: 78. Copyright © 0.15 grams. A medium sweet potato weighs around 114 grams. Mineral comparison score is based on the number of minerals by which one or the other food is richer. Both sweet potatoes and pinto beans are high in dietary fiber - sweet potato has 3g of dietary fiber per 100 grams and pinto bean has 5.5g of dietary fiber. Sweet potatoes are also a little lower on the GI (Glycemic Index) when compared to white potatoes. Of course, potatoes also come in an assortment of shapes and sizes, so the nutrition facts of your preferred potato may vary. Both pinto beans and sweet potatoes contain significant amounts of thiamin, niacin and folate. Like sweet potatoes, carrots contain plenty of anthocyanins. Sweet potatoes are among the richest sources of beta-carotene, a nutrient your body converts to vitamin A after consumption. Dietitian’s Take: Sweet Potato vs. And the same amount of white potatoes and sweet potatoes contain about the same amount of carbohydrates (1/2 cup = 15 grams of carbs). Look into the back of the garages during the pit walk the next time you watch the grand prix. In this health food face off, find out which is healthier: a white potato or a sweet potato. So should you opt for white or sweet potatoes? To digest both potatoes and sweet potatoes, we have to break down and release the starch stored inside their cells. Sweet potato is a great source of dietary fiber and excellent source of Vitamin A. Calories. The material appearing on LIVESTRONG.COM is for educational use only. Sweet potato has more riboflavin, pantothenic acid and vitamin b6. 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. 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. They are also a rich source of vitamin K, vitamin C, potassium, manganese, folate, phosphorus, and fiber. Carbohydrates in Sweet Potatoes Vs. White Potatoes | Livestrong.com In the ultimate battle between sweet potato versus potato, sweet potato is the winner (though it was a close call!). Ever wonder how your favorite foods stack up against each other in terms of nutrition? Home > Vegetable comparison > Sweet Potato vs White Potato. Like many foods, it seems potatoes have fallen into the diet trend trap. Pinto Beans Both potatoes are virtually fat-free, with similar protein contents. versus ... Carbohydrates are composed of carbon, oxygen and hydrogen, and are divided in 4 groups: oligosaccharides (glycose), monosaccharides and disaccharides which are sugars and serve as a quick source of energy, while polysaccharides, like starches serve for storing energy. Both white potatoes and sweet potatoes contain a variety of nutrients. However, sweet potatoes … of A medium-sized sweet potato has 13 grams of sugar compared to just 2 grams in a medium-sized potato. It should not be Sweet Potatoes vs. Yams: Nutrition Profiles. pumpkin or sweet potato - where is more nutrients? Aug 2, 2017 ... That said, if we had to choose between sweet potatoes and … Pinto bean is a excellent source of calcium and it has more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and pinto bean has 63mg of calcium. Fat. Purple and red potatoes are unique in the fact that they are packed with antioxidants. Being starchy foods, most of the calories of the two potatoes comes from carbohydrate. Infographic. Sweet potatoes and pinto beans contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts. A pile of potatoes and sweet potatoes on a tabletop. Calories: sweet potato - 231% more than pumpkin. Data for potatoes is based on a medium-size potato (148 grams/5.3 ounces). Both sweet potatoes and pinto beans are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat. Potatoes are practical and delish, but they've gotten a bit of a bad rap, nutritionally speaking. 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. What is a Sweet Potato? Each cup of chopped sweet potato provides 18,869 international units, or IU, of vitamin A, compared to only 6 IU in white potato. Copyright Policy Calorically, sweet potato and potato are pretty similar. Sweet potatoes vs. potatoes: A nutritional debate fueled by misinformation, baseless ‘superfood’ obsessions, and carbohydrate phobias. Copy infographic link Copy. Sweet potatoes are considered a root vegetable. A Matter of Nutrition: Sweet Potato vs Potato. Both sweet potatoes and pinto beans are high in dietary fiber and sweet potato is a excellent source of Vitamin A. Grouped in two classes, namely the banana and plantain (cooked banana). In butternut squash is less carbohydrates than in potato. 5 Second Studio / Shutterstock.com Carrots 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. Try sweet potatoes or yams in place of a regular potato. The comparison below is by common portions, e.g. Data for sweet potatoes is based on a medium-size sweet potato (130 grams/4.6 ounces). Sweet potatoes are full of slowly digested carbohydrates for sustained energy. USDA: Nutrient Database: Potato, Baked, Flesh and Skin, Without Salt, International Year of the Potato 2008: The Plant, American Dietetic Association; Health Implications of Dietary Fiber; October 2008, McKinley Health Center; Macronutrients: The Importance of Carbohydrate, Protein, and Fat; March 2008, Office of Dietary Supplements; Vitamin A; April 2006, Office of Dietary Supplements; Iron; August 2007, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. When choosing between two vegetables, it’s basically impossible to … Both white potatoes and sweet potatoes contain a variety of nutrients. This is based on a 3.5-ounce (100 gram) serving of each. A 100 g serving of the white potato contains 21 g of carbohydrates and 2.2 g of fiber, and the sweet potato has 21 g of carbohydrates and 3.3 g of fiber. Protein. As a starchy food, most of the calories in the two potatoes comes from the carbohydrate content. The presence of this resistant starch makes the glycemic load of a baked white potato actually lower than that of a baked sweet potato (33 vs 45). Carbohydrates: sweet potato - 210% more than pumpkin. Both potatoes are a healthy carbohydrate source. Plantains Plantain vs Banana is an example for you that Plantain has been discussed previously, you can read it then or later. advertisements are served by third party advertising companies. The calorie content of the white potato and the sweet potato are similar. As a bonus, sweet potatoes often satisfy sugar cravings, especially if they’re baked and caramelized. ++++ A few years back, some nutrition enthusiasts decided to figure out whether white or sweet potatoes were “healthier”. While you may be shunning white potatoes in favor of sweet potatoes, both provide essential nutrients your body needs for good health. Use of this web site constitutes acceptance of the LIVESTRONG.COM Sweet potatoes are considered a root vegetable. What’s the Difference Between Sweet Potatoes and Potatoes? Terms of Use A medium-sized sweet potato has 13 grams of sugar compared to just 2 grams in a medium-sized potato. We compared the nutritional contents of 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. Nutrition comparison for sweet potatoes vs white rice. They all are great sources of potassium, with red potatoes leading the pack. Find out how sweet potatoes and pumpkin stack up in terms of calories, carbs, fiber, and more. Like many foods, it seems potatoes have fallen into the diet trend trap. Potato. For instance, vitamin A (a powerful antioxidant) in white potato is 14 IU but is 22,000 IU in sweet potato. Comparing omega-6 fatty acids, pinto bean has more linoleic acid than sweet potato per 100 grams. Carbohydrates: sweet potato - 210% more than pumpkin. Sweet Potatoes. 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