The hype is warranted though, as sweet potatoes contain an abundance of nutrients – many that you won’t find in traditional brown potatoes. What’s The Difference Between Ghee and Butter? “Vitamin A is important for eye health, vitamin C for a healthy immune system, B6 is needed for metabolism and our nervous system, and potassium is associated with regulating blood pressure,” says Gans. So, which one’s the winner? “The vitamin C content of potatoes will decrease since vitamin C is sensitive to heat and will degrade with higher temperatures,” says Angelone. Nutrients in a Sweet Potato Vs. a Regular Potato Vs. a Red Skin Potato. Like a regular potato, the tuberous roots of the sweet potato plant are eaten as a vegetable. Unlike potatoes, you can also eat the leaves of sweet potatoes, which are very nutritious. Sweet potatoes typically have brown skin and orange flesh but also come in purple, yellow, and red varieties. True yams are another type of tuber (genus Dioscorea). The two potatoes are from completely different species but the sweet varieties, referred to as yams in the United States, generally have brown skin and orange flesh. Sweet potatoes (Ipomoea batatas) are in the Convolvulaceae family with flowering morning glory vines. (Sorry, loaded baked potato fans.) First introduced to the U.S. many decades ago, sweet potatoes have a naturally sweet taste (hence the name). But are sweet potatoes truly healthier than potatoes? *Required. There are about 4,000 known varieties of white potatoes and about 1,000 more varieties of sweet potatoes grown worldwide. Regardless of the type, both potatoes are rich in carbohydrates and fiber. Learning how to coach clients, patients, friends, or family members through healthy eating and lifestyle changes—in a way that’s personalized for their unique body, preferences, and circumstances—is both an art and a science. “Purple potatoes have different phytonutrients, which have been shown to lower blood pressure,” says Angelone. “They do get a bad rap, but I believe that it is unfounded,” says Gans. Test the texture. “Steaming or boiling sweet potatoes seem to preserve the nutrients,” says Angelone. By providing your email, you agree to our. Women's Health may earn commission from the links on this page, but we only feature products we believe in. The color largely determines how much beta carotene is in a sweet tuber, she adds: A brighter, deeper orange hue signals more of the nutrient, which your body turns into vitamin A. Sweet potatoes vs. potatoes: A nutritional debate fueled by misinformation, baseless ‘superfood’ obsessions, and carbohydrate phobias. 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. Both potatoes are a healthy carbohydrate source. Sweet potatoes also contain more antioxidants, including vitamins A and C, than regular potatoes. Sweet potatoes have swooped in as a trendy tater alternative, and so began the sweet potato vs. potato health debate. Why trust us? While both potatoes are rich in vitamin C, copper, vitamin B6, fiber, and potassium, potatoes are ahead in manganese, and sweet potatoes are ahead in iron. Surprisingly, sweet potatoes are only remotely related to potatoes. Sweet potatoes and potatoes also contain dietary fiber, indigestible carbohydrate that helps you feel full after a meal. Sweet potatoes are a fantastic source of vitamins and minerals – especially vitamin A. They are sweet and starchy and grown and consumed across the world. The way you prepare your potatoes will determine how nutritious they are, but all types of potatoes can be a healthy source of fiber and essential nutrients when prepared and served with little or no added fat. There are two main types of sweet potatoes, both of which are elongated yellow or orange tubers that taper to a point at each end. Sweet potatoes are actually fairly similar to white potatoes in terms of calories and carbs. ( 1 ) Also note: sweet potatoes aren’t yams. And the same amount of white potatoes and sweet potatoes contain about the same amount of carbohydrates (1/2 cup = 15 grams of carbs). While white potatoes are lower in fat and sugar, calories and carbs in a sweet potato are lower. Regular potatoes come in shades of brown, yellow, and red and have white or … The climate required for growing sweet potatoes is nearly opposite of that needed for white potatoes. Both contain vitamins with a head-to-toe impact and are covered in fiber-rich skin. Japanese sweet potatoes, on the other hand, are reliable in their ability to brown and char: If you're going to make sweet potato oven fries, look no further. Different types of potatoes … They suggested that since white potatoes tend to be higher, they should be avoided. If you put sweet potatoes and potatoes in the ring and let them duke it out, it would be a fair fight. "I wouldn’t be concerned at all about the sugar in any potato- it is naturally occurring not added!" One group compared the glycemic index and load of sweet potatoes vs. potatoes. So, when looking at all three types of potatoes, gram for gram, white potatoes will cause a sharper spike in blood sugar when eaten. “The skin has a little bit more of the fiber and iron specifically,” says Gans. It is the clear choice … Another group suggested that sweet potatoes are a vitamin A ‘superfood’, putting them way ahead of their white potato competitors. “Just because a food has starch, that certainly doesn’t make it unhealthy. It is simply a form of carbohydrate.” (Btw, sweet potatoes contain starch, too. For an even more comprehensive take on this topic, check out our accompanying article, “Sweet vs. regular potatoes: Which are really healthier?”. “Sweet potatoes have several health benefits, including anti-inflammatory nutrients and blood sugar-regulating nutrients,” says Angelone. That doesn't mean you have to eat them raw. Sweet potatoes and russet potato contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and russet potato has 0.62g of sugar. Save up to 30% on the Precision Nutrition Level 1 Certification. You'll be the first to receive updates about new resources and exclusive products. Sweet potatoes on the other hand, have a lighter skin, with tapered ends, and a light yellow to deep orange flesh. The potato is hardier, able to be grown in various climates and soil types, while the sweet potato is unable to tolerate frost and is more sensitive to daylight. The next group kicks off shortly. Also, Angelone recommends pairing sweet potatoes with a little fat to help your body absorb more of the all-star antioxidant beta carotene. “If you are solely looking for vitamin A, then a sweet potato is your pick, hands down,” says Gans. The bottom line: While sweet potatoes have a slight edge on white potatoes because they contain more antioxidants, both options are nutrition-packed picks—as long as you don't fry them. So should you opt for white or sweet potatoes? A post shared by whatsgabycookin (@whatsgabycookin). Want to share this with family, friends, and clients? Click here to download the infographic and print it out, or save it on your tablet. It's not sweet and has a dry, crumbly texture similar to a white baking potato. One group compared the glycemic index and load of sweet potatoes vs. potatoes. Sweet potatoes are considered a root vegetable. White potatoes score the highest at 75. "Also, it works as a cell-protecting antioxidant. If you’d like to learn more about both, consider the Precision Nutrition Level 1 Certification. “A medium white potato has about 2 grams more per serving of protein than a sweet potato,” says Gans. A sweet potato has tapered ends and thin, smooth skin and flesh that can range from light beige to burnished orange to purplish, even. Sweet potatoes, however, have more fiber and are slightly lower on the glycemic index than white potatoes. These are the sweet potatoes that you roast for meal prep, use for Thanksgiving sweet potato pie or marshmallow-topped mashed potatoes, and … Each potato variation has different vitamins and minerals. “Boiling sweet potatoes has been shown to have a more positive impact on blood-sugar regulation.” Still, water-soluble folate and B vitamins can leach into boiling water, which means you won't be consuming them. The solution: Don’t overcook potatoes. And while sweet potatoes contain more vitamin A and vitamin C, white potatoes contain more protein and fiber. Jennifer Nied is a contributing writer for Women's Health with more than 10 years of writing and editing experience, specializing in wellness, adventure travel, and fitness, with work appearing in Budget Travel, American Spa, Women’s Health, and more. They suggested that since white potatoes tend to be higher, they should be avoided. What is it? Plus, white potatoes have slightly less sugar than sweet potatoes as expected, but that's NBD. Sweet Potato vs White Potato. Both sweet potatoes and white potatoes are found in the middle of the chart for glycemic load ranging from 8 for mashed white potatoes to 17 for a baked potato, and sweet potatoes are found right in the middle at 10 for baked and 11 for boiled. In this health food face off, find out which is healthier: a white potato or a sweet potato. White potatoes do come out ahead on protein content, though. And, of course, the carbophobes had their own take: All potatoes should be avoided because they’re too high in carbs and all those carbs will mess with your insulin regulation and cause fat gain. And you should be seeking out the nutrient: “Vitamin A may help keep your skin, bones, and eyes healthy," Gans adds. Click here to download the infographic and print it out, or save it on your tablet. The shade thrown at brown potatoes is typically for their higher rank on the glycemic index and greater amount of starch. Thanks for signing up. Both come in colors ranging from white to orange to purple. It takes 50% less time to make white sweet potatoes as compared to orange ones and also have a softer peel. Another group suggested that sweet potatoes are a vitamin A ‘superfood’, putting them way ahead of their white potato competitors. That's not an excuse to pile on the sour cream and butter, though. A yam … What is a Sweet Potato? A few years back, some nutrition enthusiasts decided to figure out whether white or sweet potatoes were “healthier”. They come in a wide variety of colours, including white, purple and orange and can also range in size. Let's get to the bottom of this never-ending debate. You should probably be eating a sweet potato right now. Both types of taters are healthy in their own right, and sweet potatoes and potatoes are very similar on nutrition stats. Sweet potatoes are from the C_onvolvulaceae_ family and unlike white potatoes, you can eat the leaves of sweet potatoes, which are very nutritious. Baked, roasted, mashed, added to chili or pureed into soup – adding sweet potatoes to … Sweet potatoes originated in North America, first joining market shelves alongside the white potato as far back as the late 1600s. 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. The paler-skinned sweet potato has a thin, light yellow skin and pale yellow flesh. Potatoes are a fabulous source of fiber and nutrients (especially if you eat the skin). “Basically, starch is a concentrated source of glucose, which gets broken down for energy and stored in your muscles as glycogen, or turned into fat,” says Angelone. Sweet potatoes have swooped in as a trendy tater alternative, and … But sweet potatoes have a slight edge on fiber and really shine on vitamins A and C. They also tend to be more expensive than white potatoes. “White potatoes meet more than 10% of the recommended daily allowance for vitamin C, B6, folate, niacin, magnesium, phosphorus, potassium, and manganese,” says Gans. Is Almond Butter Healthier Than Peanut Butter. This content is imported from Instagram. Sweet potatoes are misunderstood to be healthier than regular potatoes since there is a lack of awareness about the differences and similarities in the nutritional profiles. You may be able to find more information about this and similar content at piano.io, This Ground Beef 'Hack' Is Going Viral On TikTok, ‘Jarcuterie’ Is Your Personal Charcuterie Board, 50 Foods the World’s Healthiest Women Eat Daily, What New Mom Katherine Schwarzenegger Eats, Mindy Kaling Loves Baking With Her Daughter, You Need A Charcuterie Wreath For Christmas Day, What Gal Gadot Ate To Get In 'Wonder Woman' Shape. Both white and sweet potatoes, when eaten as part of a balanced and intentional diet, provide a fantastic array of nutrients while contributing to the satiety and deliciousness of any meal. While many of the vitamins and minerals are concentrated in the flesh, the skin has benefits, too. Potatoes are practical and delish, but they've gotten a bit of a bad rap, nutritionally speaking. Sweet potatoes also have about twice the vitamin C of Russet Burbank and red 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. Sweet potatoes are also lower on the glycemic index, meaning that they are less likely than regular potatoes to make your blood sugar spike. Plus, potatoes actually top the satiety index (a handy measure of how full people feel after eating specific foods) as the number-one most filling food. Some popular potato cooking methods, like frying, can diminish the heat-sensitive phytochemicals in the spuds. ... Sweet potatoes have 10% of recommended vitamin A, as well as vitamin C, B6, potassium, and manganese." Potatoes are a starch, which may give you a knee-jerk negative reaction—but it's time to get over that once and for all, according to the nutritionists I spoke with. This content is imported from {embed-name}. 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