cups, packages. Sweet potato has more beta-carotene than russet potato. sweet potatoes Russet Potato Potatoes are a starchy vegetable, which means that they are a high carbohydrate food and are quite similar in calorie content (purples are slightly lower). Most all yams in a grocery store are actually sweet potatoes. Carbohydrates in Sweet Potatoes Vs. White Potatoes | Livestrong.com Sweet potato and white potato differ drastically in their vitamin A content. Video Center: Selection, Storage, and Preparation of Fruits & Vegetables. Carbohydrates & Fiber Keep in mind all the potatoes are nutrient-dense and each has a unique nutritional strong point, so mix it up next time you grab some. Sweet Potatoes vs. Russet Potato. Sweet potatoes have been growing in popularity over the past five years, and now, virtually every restaurant menu offers them as an alternative to regular French fries. Both sweet potatoes and russet potato are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat. In the US, the vast majority of potatoes grown are the familiar Russet Burbank potato, which makes our beloved baked potato and french fry. Carbohydrates and protein, though, are more plentiful in the regular potato, which boasts 37 grams of carbs and 5 grams of protein versus 24 grams of carbs and 2 grams of protein in a sweet potato. Russet potato has more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C. Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than russet potato - sweet potato has 709ug of Vitamin A per 100 grams and russet potato does not contain significant amounts. The same serving of yams has 80 calories, 19 grams of carbs, and 3 grams of fiber. 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. Sweet potato contains more sugars than fiber, whereas the opposite can be said for potatoes. Where is more carbs? Comparison of nutrition facts for various types of potatoes (1 medium), Laura Holtrop Kohl MS, RD Potato: The Nutritional Facts. Sweet potatoes and Russets have the exact same number of carbohydrates, reds slightly fewer, and purples contain the fewest grams of carbohydrates. Data for sweet potatoes is based on a medium-size sweet potato … Or, “Are sweet potatoes really much better than white potatoes?” Let’s take a look. Both white potatoes and sweet potatoes contain a variety of nutrients. Sweet potatoes and russet potato contain similar amounts of iron - sweet potato has 0.61mg of iron per 100 grams and russet potato has 0.86mg of iron. 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. For omega-3 fatty acids, both russet potato and sweet potatoes contain small amounts of alpha linoleic acid (ALA). 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 ... For example, baked russet potatoes have a GI of 111 and their boiled red counterparts have a GI of 89. Healthy Meal Planning & Shopping for Fruits & Vegetables. Vitamins A medium, 5” sweet potato will have roughly 19.81 net carbs. They all are great sources of potassium, with red potatoes leading the pack. Note: Sweet potato is a great source of dietary fiber. Both Are Great Alternatives to Potatoes. and Here’s how these tubers compare — and why both deserve a place in your diet. 1. Bake either vegetable until a skewer or a sharp knife with a thin blade, such as a paring knife, slips easily all the way through – avoid the temptation to take either potato out of the oven until the flesh cooks completely and is soft and fluffy.

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