Sweet Potato vs Red Potato: Nutrition, Calories & Protein Compared


Sweet potato vs Red potato
Nutrition Facts
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Sweet Potato vs Red Potato 100g Compare
per 100g | Sweet potato | Red potato |
---|---|---|
Calories | 86 | 70 |
Carbohydrates | 20.12 g | 15.9 g |
Fat | 0.05 g | 0.14 g |
Dietary fiber | 3 g | 1.7 g |
Protein | 1.57 g | 1.89 g |
Water | 77.28 g | 80.96 g |
Calcium | 30 mg | 10 mg |
Iron | 0.61 mg | 0.73 mg |
Magnessium | 25 mg | 22 mg |
Potassium | 337 mg | 455 mg |
Sodium | 55 mg | 18 mg |
Vitaminium A | 14187 µg | 7 µg |
Vitaminium B1 (Thiamine) | 0.078 mg | 0.081 mg |
Vitaminium B2 (riboflavin) | 0.061 mg | 0.031 mg |
Vitaminium B3 (Niacin) | 0.557 mg | 1.149 mg |
Vitaminium B6 | 0.209 mg | 0.17 mg |
Vitaminium B9 (Folic acid) | 0.011 mg | 0.018 mg |
Vitaminium C | 2.4 mg | 8.6 mg |
Vitaminium E | 0.26 mg | 0.01 mg |
Vitaminium K | 0.002 µg | 0.003 µg |
When it comes to choosing the perfect side dish for dinner, the potato family offers a diverse palette of options, each with its unique taste, texture, and nutritional profile. Among the most popular contenders are the sweet potato and the red potato. Both have rich histories, with the sweet potato often celebrated for its vibrant orange hue and sweet taste, and the red potato known for its waxy texture and ability to hold shape after cooking. But there's more to these root vegetables than meets the eye.
A Deep Dive into Sweet Potatoes
Sweet potatoes, with their distinctive orange flesh, are not only a feast for the eyes but also a powerhouse of nutrition. They are native to the Americas and have been cultivated for thousands of years. Sweet potatoes are often mistakenly called yams in the United States, but true yams are a different species altogether, native to Africa and Asia. One of the most fascinating facts about sweet potatoes is their versatility in cooking. They can be baked, mashed, fried, or even used in desserts, making them a favorite during the holiday season.
Unveiling the Red Potato
On the other hand, red potatoes, with their smooth, thin skin and white flesh, are a staple in many kitchens around the world. They are particularly favored in salads, soups, and stews because they hold their shape well when cooked. Red potatoes offer a subtly sweet, earthy flavor that complements a wide range of dishes. Interestingly, red potatoes are often considered more "gourmet" than their russet or white potato counterparts, perhaps due to their vibrant color and appealing texture.
Nutritional Comparison
When it comes to nutrition, both sweet potatoes and red potatoes bring a lot to the table, but in different ways. Sweet potatoes are a nutritional powerhouse, boasting a high content of vitamin A (14187 IU), thanks to their beta-carotene (8509 mcg) content. They also provide a good amount of fiber (3g) and potassium (337 mg), making them an excellent choice for those looking to improve their digestive health and maintain a healthy blood pressure.
Red potatoes, while lower in calories (70 calories per 100 grams compared to sweet potatoes' 86), excel in their vitamin C (8.6 mg) and potassium (455 mg) content, surpassing sweet potatoes in this regard. They are also a good source of vitamin B6 (0.17 mg) and iron (0.73 mg), nutrients essential for energy production and oxygen transport in the body.
Which One to Choose?
The choice between sweet potatoes and red potatoes often comes down to personal preference and dietary needs. If you're looking for a vitamin A boost and a sweet flavor, sweet potatoes are your go-to. On the other hand, if you prefer a potato that's lower in calories and higher in vitamin C, red potatoes might be the better option for you.
Ultimately, both sweet potatoes and red potatoes are healthy choices that can fit well into a balanced diet. They each offer unique flavors and nutritional benefits that make them worthy of inclusion in your meal planning. Whether roasted, boiled, mashed, or baked, these versatile vegetables can add color, flavor, and nutrition to your plate.
Sweet potato 100g
86kcalCalories source
- 92% CARBS.
- 7% PROTEIN
- 1% FAT
Red potato 100g
70kcalCalories source
- 88% CARBS
- 10% PROTEIN
- 2% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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