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. Commonly, the potatoes sold to consumers have coats appearing in shades of brown or red and white flesh, while sweet potatoes generally have rougher brown coats with orange flesh. 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. Sweet potatoes also have about twice the vitamin C of Russet Burbank and red potatoes. Regardless of the type, both potatoes are rich in carbohydrates and fiber. White potatoes do come out ahead on protein content, though. Sweet Potato vs. There are about 4,000 known varieties of white potatoes and about 1,000 more varieties of sweet potatoes grown worldwide. Sweet potatoes have swooped in as a trendy tater alternative, and … 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. Sweet potatoes originated in North America, first joining market shelves alongside the white potato as far back as the late 1600s. In this health food face off, find out which is healthier: a white potato or a sweet potato. 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. This content is imported from Instagram. Potatoes are a fabulous source of fiber and nutrients (especially if you eat the skin). 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. Check out this infographic to learn more about white and sweet potatoes, and why you should consider including both in your diet. (You can even download them for you printer or tablet). By providing your email, you agree to our. Sign up 24 hours before the general public to increase your chances of getting a spot. A few years back, some nutrition enthusiasts decided to figure out whether white or sweet potatoes were “healthier”. Each potato variation has different vitamins and minerals. (Sorry, loaded baked potato fans.) Surprisingly, sweet potatoes are only remotely related to potatoes. You may be wondering if there are more carbs in sweet potatoes as opposed to white potatoes and what the nutritional differences are between the two. Click here to download the infographic and print it out, or save it on your tablet. These are the sweet potatoes that you roast for meal prep, use for Thanksgiving sweet potato pie or marshmallow-topped mashed potatoes, and … The hype is warranted though, as sweet potatoes contain an abundance of nutrients – many that you won’t find in traditional brown potatoes. “Just because a food has starch, that certainly doesn’t make it unhealthy. *Required. Instead, opt for some baked sweet potato fries with olive oil or a lightened-up sweet potato gratin. They are sweet and starchy and grown and consumed across the world. "Also, it works as a cell-protecting antioxidant. One group compared the glycemic index and load of sweet potatoes vs. potatoes. Let's get to the bottom of this never-ending debate. Plus, white potatoes have slightly less sugar than sweet potatoes as expected, but that's NBD. So should you opt for white or sweet potatoes? What is it? Sweet potatoes are also loaded with potassium and vitamin B6. 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. So in case you've ever been tempted, take care not to substitute a sweet potato for an Idaho willy nilly; in some cases it may work … Sweet potatoes also contain more antioxidants, including vitamins A and C, than regular potatoes. Angelone says sweet potatoes may have a slight edge on potatoes due to the antioxidant beta carotene. A sweet potato has tapered ends and thin, smooth skin and flesh that can range from light beige to burnished orange to purplish, even. For an even more comprehensive take on this topic, check out our accompanying article, “Sweet vs. regular potatoes: Which are really healthier?”. 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. Test the texture. 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. Unlike potatoes, you can also eat the leaves of sweet potatoes, which are very nutritious. “The skin has a little bit more of the fiber and iron specifically,” says Gans. “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. “Starch can be a concentrated source of calories, and it is important to avoid eating more calories from starch or any other food than you burn through activity and exercise, if you want to avoid weight gain.”. The climate required for growing sweet potatoes is nearly opposite of that needed for white potatoes. Sweet potatoes have a medium-to-high GI, around 60, and yams have a lower GI at about 50. Sweet potatoes are actually fairly similar to white potatoes in terms of calories and carbs. What’s The Difference Between Ghee and Butter? It takes 50% less time to make white sweet potatoes as compared to orange ones and also have a softer peel. “They do get a bad rap, but I believe that it is unfounded,” says Gans. 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. Potato: Their Origins and History ... Sweet potatoes have 10% of recommended vitamin A, as well as vitamin C, B6, potassium, and manganese." Keri Gans, MS, RDN, nutrition consultant and author of The Small Change Diet, and Sonya Angelone, MS, RDN, spokesperson for the Academy of Nutrition and Dietetics, get to the root of this dietary dilemma. The skin also helps preserve the vitamins that can leach out during boiling—yet another reason to leave it on. You may be able to find the same content in another format, or you may be able to find more information, at their web site. Sweet potatoes on the other hand, have a lighter skin, with tapered ends, and a light yellow to deep orange flesh. Get life-changing resources delivered right to your inbox. A post shared by whatsgabycookin (@whatsgabycookin). This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. ( 1 ) This content is imported from {embed-name}. "I wouldn’t be concerned at all about the sugar in any potato- it is naturally occurring not added!" It is simply a form of carbohydrate.” (Btw, sweet potatoes contain starch, too. 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. While white potatoes are lower in fat and sugar, calories and carbs in a sweet potato are lower. Different types of potatoes … Save up to 30% on the Precision Nutrition Level 1 Certification. “Purple potatoes have different phytonutrients, which have been shown to lower blood pressure,” says Angelone. Baked, roasted, mashed, added to chili or pureed into soup – adding sweet potatoes to … The solution: Don’t overcook potatoes. One group compared the glycemic index and load of sweet potatoes vs. potatoes. Thanks for signing up. Sweet potatoes typically have brown skin and orange flesh but also come in purple, yellow, and red varieties. Light-colored spuds, like russet potatoes, have plenty of vitamins, too. Sweet potatoes are also lower on the glycemic index, meaning that they are less likely than regular potatoes to make your blood sugar spike. ), The starch in potatoes is a resistant starch, which helps regulate blood-sugar levels and contributes to satiety. What is a Sweet Potato? “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. Sweet potatoes, however, have more fiber and are slightly lower on the glycemic index than white potatoes. Regular potatoes come in shades of brown, yellow, and red and have white or … “Sweet vs. regular potatoes: Which are really healthier?”. Current popular sweet potato varieties include Goldrush, … You'll be the first to receive updates about new resources and exclusive products. A yam … Both types of taters are healthy in their own right, and sweet potatoes and potatoes are very similar on nutrition stats. 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. Why trust us? The next group kicks off shortly. It is in the percentage or quantity of antioxidants that sweet potatoes are much ahead of potatoes. Also note: sweet potatoes aren’t yams. In fact, a medium potato contains twice as much potassium as a medium banana. The paler-skinned sweet potato has a thin, light yellow skin and pale yellow flesh. 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. Both contain vitamins with a head-to-toe impact and are covered in fiber-rich skin. The Orange Sweet Potatoes are harder in nature while the White Sweet Potato is very soft in nature. Orange Sweet Potato is produced in massive amounts all over the world while White Sweet Potato are not the readily available. Sweet Potato vs White Potato. The shade thrown at brown potatoes is typically for their higher rank on the glycemic index and greater amount of starch. But are sweet potatoes truly healthier than potatoes? As a result, you won’t have to add as much butter, oil, or cream in order to enjoy them, says Bauer. “White potatoes meet more than 10% of the recommended daily allowance for vitamin C, B6, folate, niacin, magnesium, phosphorus, potassium, and manganese,” 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. What you do or don't do with spuds in the kitchen can actually negate all those health benefits in both sweet potatoes and potatoes. "Eating a diet rich in antioxidants has been shown to decrease risk for chronic diseases," she says. Sweet potatoes and potatoes also contain dietary fiber, indigestible carbohydrate that helps you feel full after a meal. They suggested that since white potatoes tend to be higher, they should be avoided. 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. It's not sweet and has a dry, crumbly texture similar to a white baking potato. 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. Precision Nutrition Level 1 Certification. Another group suggested that sweet potatoes are a vitamin A ‘superfood’, putting them way ahead of their white potato competitors. If you’d like to learn more about both, consider the Precision Nutrition Level 1 Certification. True yams are another type of tuber (genus Dioscorea). 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. Like a regular potato, the tuberous roots of the sweet potato plant are eaten as a vegetable. Potatoes are practical and delish, but they've gotten a bit of a bad rap, nutritionally speaking. Also, Angelone recommends pairing sweet potatoes with a little fat to help your body absorb more of the all-star antioxidant beta carotene. And why is it so good for you? “If you are solely looking for vitamin A, then a sweet potato is your pick, hands down,” says Gans. If you put sweet potatoes and potatoes in the ring and let them duke it out, it would be a fair fight. 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. And you should be seeking out the nutrient: “Vitamin A may help keep your skin, bones, and eyes healthy," Gans adds. “Steaming or boiling sweet potatoes seem to preserve the nutrients,” says Angelone. But back then, the sweet potato … Sweet potatoes are from the C_onvolvulaceae_ family and unlike white potatoes, you can eat the leaves of sweet potatoes, which are very nutritious. So, which one’s the winner? Sweet potatoes (Ipomoea batatas) are in the Convolvulaceae family with flowering morning glory vines. 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. If you’re trying to figure out if what you’re eating is a sweet potato … “Sweet potatoes have several health benefits, including anti-inflammatory nutrients and blood sugar-regulating nutrients,” says Angelone. Some popular potato cooking methods, like frying, can diminish the heat-sensitive phytochemicals in the spuds. Sweet potatoes (they are not yams) pack a lot of nutrients to back up their superfood status. You may be able to find the same content in another format, or you may be able to find more information, at their web site. That doesn't mean you have to eat them raw. 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. Sweet potatoes have swooped in as a trendy tater alternative, and so began the sweet potato vs. potato health debate. Is Almond Butter Healthier Than Peanut Butter. Normani Is More Confident Than Ever Before, Filters, FaceTune, And Your Mental Health, ‘Fitness Helped Me Find Joy After Losing My Leg’, Insanely Good: Guilt-Free Sweet Potato Fries, Try Natalie Morales' Healthy Mac And Cheese Recipe. “The vitamin C content of potatoes will decrease since vitamin C is sensitive to heat and will degrade with higher temperatures,” says Angelone. Vitamins Sweet potatoes are loaded with vitamin A, packing almost 700% of the recommended daily value in one medium potato; all the others have none. You should probably be eating a sweet potato right now. It is the clear choice … 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. Women's Health may earn commission from the links on this page, but we only feature products we believe in. says Gans. “A medium white potato has about 2 grams more per serving of protein than a sweet potato,” says Gans. Both come in colors ranging from white to orange to purple. Sweet potatoes are considered a root vegetable. They come in a wide variety of colours, including white, purple and orange and can also range in size. So, when looking at all three types of potatoes, gram for gram, white potatoes will cause a sharper spike in blood sugar when eaten. That's not an excuse to pile on the sour cream and butter, though. Women's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Another group suggested that sweet potatoes are a vitamin A ‘superfood’, putting them way ahead of their white potato competitors. And the same amount of white potatoes and sweet potatoes contain about the same amount of carbohydrates (1/2 cup = 15 grams of carbs). Potatoes are practical and delish, but they've gotten a bit of a bad rap, nutritionally speaking. They suggested that since white potatoes tend to be higher, they should be avoided. Here’s how these tubers compare — and why both deserve a place in your diet. Sweet potatoes are a fantastic source of vitamins and minerals – especially vitamin A. While many of the vitamins and minerals are concentrated in the flesh, the skin has benefits, too. Sweet potatoes are highest and purple potatoes are considerably lower than sweet potatoes or Russets. Sweet potatoes vs. potatoes: A nutritional debate fueled by misinformation, baseless ‘superfood’ obsessions, and carbohydrate phobias. White potatoes score the highest at 75. And while sweet potatoes contain more vitamin A and vitamin C, white potatoes contain more protein and fiber. Nutrients in a Sweet Potato Vs. a Regular Potato Vs. a Red Skin Potato. “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. 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. First introduced to the U.S. many decades ago, sweet potatoes have a naturally sweet taste (hence the name). 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. The darker-skinned variety (which is most often and incorrectly called a yam) has a thicker, dark orange to reddish skin with a sweet, vivid orange flesh and a moist texture. 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