Potato vs Sweet Potato: Nutrition, Calories & Protein Compared


Potato vs Sweet potato
Nutrition Facts
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Potato vs Sweet Potato 100g Compare
per 100g | Potato | Sweet potato |
---|---|---|
Calories | 77 | 86 |
Carbohydrates | 17.49 g | 20.12 g |
Fat | 0.09 g | 0.05 g |
Saturated fat | 0.01 g | 0.02 g |
Dietary fiber | 2.1 g | 3 g |
Protein | 2.05 g | 1.57 g |
Water | 79.25 g | 77.28 g |
Calcium | 12 mg | 30 mg |
Iron | 0.81 mg | 0.61 mg |
Magnessium | 23 mg | 25 mg |
Potassium | 425 mg | 337 mg |
Sodium | 6 mg | 55 mg |
Vitaminium A | 2 µg | 14187 µg |
Vitaminium B1 (Thiamine) | 0.081 mg | 0.078 mg |
Vitaminium B2 (riboflavin) | 0.032 mg | 0.061 mg |
Vitaminium B3 (Niacin) | 1.061 mg | 0.557 mg |
Vitaminium B5 | 0.279 mg | 0.8 mg |
Vitaminium B6 | 0.298 mg | 0.209 mg |
Vitaminium B9 (Folic acid) | 0.015 mg | 0.011 mg |
Vitaminium C | 19.7 mg | 2.4 mg |
Vitaminium E | 0.01 mg | 0.26 mg |
Vitaminium K | 0.002 µg | 0.002 µg |
Beta karoten | 4 mg | 8509 mg |
The Great Debate: Potato vs Sweet Potato
When it comes to root vegetables, potatoes and sweet potatoes top the list in popularity. But beyond their delicious taste and versatility in the kitchen, these staples have fascinating histories and nutritional profiles that deserve a closer look. Did you know that the potato, originally from South America, was brought to Europe in the 16th century and became a staple crop? Or that sweet potatoes are not potatoes at all but rather part of the morning glory family? These tidbits add layers of intrigue to our comparison.
Caloric and Nutritional Content: A Closer Look
At first glance, the caloric difference between potatoes and sweet potatoes is minimal, with sweet potatoes having a slightly higher count (86 calories per 100 grams) compared to potatoes (77 calories per 100 grams). However, the devil is in the details when comparing their nutritional values. Sweet potatoes boast a higher fiber content (3g) and more beta-carotene, evident from their orange color, translating to an impressive 14,187 IU of vitamin A. Conversely, potatoes offer more vitamin C (19.7mg) and potassium (425mg).
The carb content also differs slightly, with sweet potatoes leading at 20.12g versus potatoes at 17.49g. Yet, this is balanced by the lower protein content in sweet potatoes (1.6g) compared to potatoes (2.05g). Both are virtually fat-free and have no cholesterol, making them heart-healthy choices.
Minerals and More: Beyond Basic Nutrition
When it comes to minerals, both root vegetables offer beneficial nutrients, though in varying amounts. Sweet potatoes have a higher calcium (30mg) and magnesium (25mg) content, while potatoes provide more potassium (425mg) and phosphorus (57mg). Both have equal amounts of zinc (0.3mg), but sweet potatoes edge out with slightly more iron (0.61mg) and significantly more vitamin B5 and B6.
One of the most striking nutritional differences is in vitamin A content, with sweet potatoes providing an astounding 14,187 IU compared to the meager 2 IU found in potatoes. This is due to the high beta-carotene content in sweet potatoes, which not only contributes to their vibrant orange color but also offers antioxidant benefits.
So, Which Is Healthier?
The choice between potatoes and sweet potatoes may come down to specific dietary needs or preferences. For those looking for higher fiber content or an antioxidant boost, sweet potatoes are the clear winner. However, if you're seeking more vitamin C or potassium in your diet, potatoes might be the way to go.
Ultimately, both potatoes and sweet potatoes can be part of a healthy diet. The key is in how they're prepared. Baking, roasting, or boiling can preserve their nutritional integrity, while frying or smothering them in unhealthy fats and sugars can negate their benefits.
In the end, the debate between potatoes and sweet potatoes isn't about which is better, but rather how each can be enjoyed and incorporated into a balanced diet. So, whether you prefer the creamy texture of a baked potato or the sweet, comforting taste of a mashed sweet potato, you can rest assured that both offer valuable nutrients to your meals.
Potato 100g
77kcalCalories source
- 89% CARBS.
- 10% PROTEIN
- 1% FAT
Sweet potato 100g
86kcalCalories source
- 92% CARBS
- 7% PROTEIN
- 1% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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