A medium-size white potato provides 30 percent of the daily value, which is the same amount of vitamin C as one medium-size sweet potato. Both white potatoes and sweet potatoes are excellent sources of vitamin C.A medium-size white potato offers 620 mg of potassium while a medium-size sweet potato offers 440 mg of potassium. Both white and sweet potatoes are good sources of potassium.The FDA’s nutrient analysis for the Top 20 Raw Vegetables indicates the following:. Data for sweet potatoes is based on a medium-size sweet potato (130 grams/4.6 ounces).Data for potatoes is based on a medium-size potato (148 grams/5.3 ounces).Potatoes and Sweet Potatoes are both included on the FDA’s Top 20 Raw Vegetable list.Note: “White” potatoes refer to one of the seven common potato types: russet, yellow, white, red, purple/blue, fingerling and petite. “The vitamin C content of potatoes will decrease since vitamin C is sensitive to heat and will degrade with higher temperatures,” says Angelone.How do sweet potatoes and white potatoes compare when it comes to their nutrition profiles?īoth sweet and white potatoes provide similar amounts of key nutrients including protein (2g and 3g respectively), potassium and vitamin B6, all of which contribute to a well-balanced, nutrient-dense diet. Some popular potato cooking methods, like frying, can diminish the heat-sensitive phytochemicals in the spuds. 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. Great, now what's the healthiest way to cook them? "I wouldn’t be concerned at all about the sugar in any potato- it is naturally occurring not added!" says Gans. Plus, white potatoes have slightly less sugar than sweet potatoes as expected, but that's NBD. “A medium white potato has about 2 grams more per serving of protein than a sweet potato,” says Gans. White potatoes do come out ahead on protein content, though. "Eating a diet rich in antioxidants has been shown to decrease risk for chronic diseases," she says. “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.Īngelone says sweet potatoes may have a slight edge on potatoes due to the antioxidant beta carotene. Both types of taters are healthy in their own right, and sweet potatoes and potatoes are very similar on nutrition stats.īoth contain vitamins with a head-to-toe impact and are covered in fiber-rich skin. If you put sweet potatoes and potatoes in the ring and let them duke it out, it would be a fair fight. So which is healthier-potatoes or sweet potatoes? Russet potato (medium size) nutrition info: “White potatoes meet more than 10% of the recommended daily allowance for vitamin C, B6, folate, niacin, magnesium, phosphorus, potassium, and manganese,” says Gans. Light-colored spuds, like russet potatoes, have plenty of vitamins, too. “Purple potatoes have different phytonutrients, which have been shown to lower blood pressure,” says Angelone. It is simply a form of carbohydrate.” (Btw, sweet potatoes contain starch, too.)Įach potato variation has different vitamins and minerals. “Just because a food has starch, that certainly doesn’t make it unhealthy. “They do get a bad rap, but I believe that it is unfounded,” says Gans. 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. How about regular potatoes-are they healthy? Sweet potato (medium size) nutrition info: Sweet potatoes have 10% of recommended vitamin A, as well as vitamin C, B6, potassium, and manganese." In fact, a medium potato contains twice as much potassium as a medium banana. "Also, it works as a cell-protecting antioxidant. And you should be seeking out the nutrient: “Vitamin A may help keep your skin, bones, and eyes healthy," Gans adds. “If you are solely looking for vitamin A, then a sweet potato is your pick, hands down,” says Gans. 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.
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