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. Both are nearly fat free, with less than a gram of fat per serving. dietary fiber Both sweet potatoes and carrots are high in dietary fiber - sweet potato has 3g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber. Sweet potatoes are a little higher in calories with 86 per 100g, whereas potatoes contain 77 calories in the same amount. The sweet potato scores higher than the rice in fiber, giving you 13 percent of the daily value (DV) on a 2,000-calorie diet, while brown rice supplies just 7 percent. Calories: sweet potato - 91% more than butternut squash. Potatoes Tommy Hemmert Olesen, CC by 2.0 Continuing by the government's method (hey, you've got to pick a side), the two products are more or less equal in terms of fiber, while the sweet potato, as its name implies, has considerably more sugar. Sweet potatoes fries are also relatively low in calories with only 170 calories in a 22 piece serving. Here’s how these tubers compare — and why both deserve a place in your diet. If you are trying to lose weight by keeping track of your intake of calories and fat, either rice or potatoes could be helpful. Calories: potato - 71% more than butternut squash. A white potato of about the same size has 155 calories, 3 grams of protein, 36 grams of carbohydrates and 3 grams of fiber. One medium sweet potato has about 105 calories, 2 grams of protein, 24 grams of carbohydrates and 4 grams of fiber. Cooking Methods The nutrition of sweet potato fries can be effected dramatically by the way in which they are cooked. Find out how sweet potatoes and pumpkin stack up in terms of calories, carbs, fiber, and more. 3. A serving size of sweet potatoes is double that amount, equalling one cup of sweet potatoes in cubes that weighs 133g. Carrot has less calories than sweet potato - sweet potato has 86kcal of calories per 100 grams and carrot has 41kcal of calories. Learn to prepare these vegetables in healthy ways to maximize their nutrition. Sweet potatoes vs. potatoes: A nutritional debate fueled by misinformation, baseless ‘superfood’ obsessions, and carbohydrate phobias. Sweet potatoes are an excellent source of beta carotene, a component of vitamin A, as evidenced by their … If you're curious about the calories in a sweet potato: there are 103 in one, medium-sized sweet potato, according to the USDA. To digest both potatoes and sweet potatoes, we have to break down and release the starch stored inside their cells. This number is very big indeed. A Matter of Nutrition: Sweet Potato vs Potato. Therefore, if you were on a diet that is not a dish you would want to eat. Both count towards your daily servings of vegetables and can be part of a healthy diet. 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. Although a sweet potato offers more fiber, vitamin A and vitamin C, a plain baked potato is not a nutritional zero. One medium-size white potato contains 110 calories and 26 grams of carbohydrate, while one medium-size sweet potato contains 100 calories and 23 grams of carbohydrate. However, if you are looking for extra health benefits like regulating blood sugar and more vitamin A and antioxidants, sweet potatoes are a better option. Regular Mashed Potatoes. 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. Like sweet potatoes, carrots contain plenty of anthocyanins. There are many healthy ways you can cook potatoes and sweet potatoes, but try to avoid fried potatoes as much as possible. There have been many studies that have confirmed that counting calories can help you lose weight faster than those who do not count calories at all. Potatoes and sweet potatoes may share a name, but they actually come from very different plant families. If you cook a large potato with cheese and butter, you will get 357 calories per one. Each medium sweet potato also delivers four times your daily vitamin A to help build hemoglobin, needed to deliver energizing oxygen to cells throughout your body. For weight loss, cutting out white potatoes for a while is ideal because they have slightly more calories, less fiber, and more carbs than in sweet potatoes, though not a significant amount. Butternut squash has 45 kcal per 100g and potato 77 kcal per 100g so it is pretty easy to calculate that the difference is about 71 %. Moreover, a baked potato of a large size with sour cream is even more calorized with 483 kcal. Potatoes and cauliflower can both be solid choices to add to your regular diet. In butternut squash and in potato most calories came from carbs. Detailed nutritional comparison of white rice and sweet potatoes … They are also similar in caloric content. Sweet potato is a great source of dietary fiber. Sweet potatoes also have about twice the vitamin C of Russet Burbank and red potatoes. A medium-size white potato provides 3 grams of protein while a medium-size sweet potato provides 2 grams of protein. However, when it comes down to cauliflower vs. potato, cauliflower wins. If you go for a large, you’ll get 162 calories. Sweet potatoes are loaded with vitamin A, packing almost 700% of the recommended daily value in one medium potato; all the others have none. Calories: 113 : Total Fat: 0 g : Saturated Fat: 0 g : Polyunsaturated Fat: 0 g : Monounsaturated Fat: 0 g: Cholesterol: 0 mg: Sodium: 6 mg: Potassium: 477 mg: Total Carbohydrate: 26 g : Dietary Fiber: 2 g : Sugars: 2 g: Protein: 2 g: You hear all the time that to lose weight, you should track what you eat. Potato. A cup of plain white rice has 242 calories and brown rice contains 216. Purple and red potatoes are unique in the fact that they are packed with antioxidants. Protein and Fats. After all, sweet potatoes, with their rich orange color, must be healthier, right? 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. Both these vegetables are nutritious and should be included in your regular diet. In butternut squash and in sweet potato most calories came from carbs. 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. Sweet potato is an excellent source of Vitamin A and potassium. White rice has more thiamin, niacin and folate, however, sweet potato contains more riboflavin and Vitamin B6. One cup of white potato has 116 calories, 26 grams of carbohydrates, 1 gram of … 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. Fiber has numerous benefits, including maintaining healthy bowel movements, assisting with weight control and helping to … By the USDA method, though, a medium potato contains 170 calories, versus just 105 in a medium sweet potato. A medium baked potato falls between them with 230 calories. Butternut squash has 45 kcal per 100g and sweet potato 86 kcal per 100g so it is pretty easy to calculate that the difference is about 91 %. November 12, 2010 by Leta Shy. Calories. While you may be shunning white potatoes in favor of sweet potatoes, both provide essential nutrients your body needs for good health. Comparing the nutrient composition of the two can help you determine how they fit into your meal plan. Calories in Sweet and Regular Mashed Potatoes Sweet vs. Potatoes are practical and delish, but they've gotten a bit of a bad rap, nutritionally speaking. Both potatoes and sweet potatoes are healthy foods that can fit well into most diets. Sweet potato fries are also high in vitamin A, riboflavin, carotenoids, and vitamin B6. The young leaves and shoots are sometimes eaten as greens.The sweet potato is not closely related to the common potato (Solanum tuberosum). 1 medium baked sweet potato has about 100 calories, 24 grams of carbohydrate, 4 grams of fiber and 2 grams of protein. White potatoes are richer in both protein and fats. The sweet potato or sweetpotato (Ipomoea batatas) is a dicotyledonous plant that belongs to the bindweed or morning glory family, Convolvulaceae.Its large, starchy, sweet-tasting, tuberous roots are a root vegetable. Butternut Squash vs Sweet Potato – Which Has A Better Nutritional Profile? Calorically, sweet potato and potato are pretty similar. Sweet Potatoes vs. White Potatoes: The Basics One cup of raw sweet potato contains about 114 calories, 27 grams of carbohydrates, 6 grams of sugar, 2 grams of protein and 0 grams of fat. Dietitian’s Take: Sweet Potato vs. A medium red-skinned potato has 150 calories, 4 grams of protein, 34 grams of carbohydrates and 3 grams of fiber. Sweet potatoes tend to have slightly fewer calories per serving than yams. Like many foods, it seems potatoes have fallen into the diet trend trap. It can be very helpful to look at a side-by-side comparison of different foods. butternut squash or potato - where is more nutrients? They all are great sources of potassium, with red potatoes leading the pack. ++++ A few years back, some nutrition enthusiasts decided to figure out whether white or sweet potatoes were “healthier”. Aug 2, 2017 Getty Images. Serving Size: 1cup: Amount Per Serving. A medium-sized (114 g) baked sweet potato provides: Calories: 103; Fat: 0 g However, sweet potatoes have a superior nutritional profile due to their higher content of vitamin A (in the form of carotenoids), vitamin B5, vitamin B6, copper, and manganese. They are also a rich source of vitamin K, vitamin C, potassium, manganese, folate, phosphorus, and fiber. 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