Potato Russet Nutrition Compared to Sweet Potatoes - Calories, Carbs, Vitamins

Potato Russet Nutrition: How It Compares to Sweet Potatoes

Potatoes are nutritious, affordable, and versatile root vegetables that come in many varieties. Two of the most popular types are russet and sweet potatoes.

Russet potatoes, also called baking potatoes, have a light brown, netted skin and white flesh. They have a fluffy, dry texture when cooked. Sweet potatoes have reddish-orange flesh and a thinner skin. They have a sweeter flavor and moist texture.

Both make an excellent addition to a healthy diet. Lets look at how russet and sweet potato nutrition compares.

Basic Nutrients

Russet and sweet potatoes have a similar nutrient profile. Both are packed with vitamins, minerals, antioxidants, and fiber.

However, there are some small differences in their nutrition:

• Russets contain more vitamin C and potassium than sweet potatoes.
• Sweet potatoes provide a bit more vitamin A, vitamin B6, and magnesium.
• Russets are slightly lower in calories and carbohydrates.

Vitamins and Minerals

One medium russet potato (5.3 oz or 148 grams) contains (1):

• Calories: 161
• Carbs: 37 grams
• Fiber: 3 grams
• Vitamin C: 28% of the RDI
• Vitamin B6: 27% of the RDI
• Potassium: 26% of the RDI
• Manganese: 19% of the RDI
• Magnesium: 12% of the RDI

One medium sweet potato (4 oz or 114 grams) has (2):

• Calories: 103
• Carbs: 24 grams
• Fiber: 4 grams
• Vitamin A: 384% of the RDI
• Vitamin C: 37% of the RDI
• Potassium: 15% of the RDI
• Vitamin B6: 25% of the RDI
• Magnesium: 15% of the RDI

Both types are great sources of vitamin B6, manganese, and antioxidants like vitamin C. Sweet potatoes contain significantly more vitamin A. Russets provide a bit more potassium.

Carbs and Fiber

The majority of the carbs in potatoes are in the form of starch. Starch consists of long chains of glucose molecules.

Potatoes also contain fiber, mostly as insoluble fiber. This type of fiber does not dissolve in water but adds bulk to stools.

The fiber content is slightly higher in sweet potatoes at 4 grams, compared to 3 grams in russet potatoes.

Glycemic Index and Glycemic Load

The glycemic index (GI) is a measure of how quickly a food raises blood sugar levels. It ranges from 0 to 100.

Foods are classified as low (55 or less), medium (5669), or high (70 or more) GI. High GI foods lead to bigger spikes and crashes in blood sugar.

Russet potatoes have a high GI of about 8090, while sweet potatoes have a lower GI around 5070 (3, 4).

However, GI does not tell the full story. Glycemic load (GL) factors in serving size. GL is calculated by multiplying a foods GI by the grams of carbs per serving.

When adjusting for typical serving sizes, russets and sweet potatoes have a similar GL in the 1525 range, considered low to medium (5).

Overall, sweet potatoes cause a slower, smaller rise in blood sugar compared to russets. But portion size is an important factor with both types.

Fiber and Prebiotics

Potatoes contain insoluble fibers like cellulose and hemicellulose. Resistant starch found in potatoes acts like soluble fiber, escaping digestion.

The skins have a higher concentration of insoluble and resistant starch. For example, 100 grams of potato skin provides 78 grams of fiber, while the same amount of flesh provides only 1.52 grams (6, 7).

Both potatoes also contain prebiotic fibers like pectins and inulin that nourish good gut bacteria. This benefits digestive health (8, 9).

When eaten with the skin on, potatoes provide a significant amount of satiating fiber. Be sure to wash them thoroughly before cooking.

Resistant Starch

Resistant starch escapes digestion, acting like soluble fiber. It feeds healthy bacteria in your colon and helps regulate bowel movements.

Studies show resistant starch increases feelings of fullness and decreases fat storage, potentially aiding weight loss (10, 11).

Amounts of resistant starch in potatoes can vary significantly. But generally, green bananas (0.20.5 grams per ounce or 28 grams) and cooked and cooled potatoes (0.51.3 grams per ounce or 28 grams) are considered good sources (12).

You can get the most resistant starch from potatoes by cooking and then cooling them. Try refrigerating potato salad or roasted potatoes.

Protein

Potatoes contain high quality protein with all nine essential amino acids. The protein content ranges from about 25 grams per medium-sized potato (13).

For comparison, an average slice of bread contains 24 grams of protein.

Potatoes contain decent amounts of lysine, an important amino acid many vegetarians and vegans can be low in when excluding meat and dairy. Potatoes paired with beans or peas make a complete protein.

Antioxidants

Both types of potatoes provide antioxidants that neutralize harmful free radicals to prevent oxidative damage to your cells.

The antioxidant activity of potatoes originates mainly from chlorogenic acid and anthocyanins found in the flesh and skin (14).

Studies show the antioxidant activity of potatoes offers health benefits like lower blood pressure and cholesterol levels, reduced inflammation, and decreased DNA damage (15, 16).

Sweet potatoes, especially the purple varieties, tend to have higher antioxidant levels. But coloring isnt always an indication, as some white-fleshed potatoes also contain significant antioxidants.

Other Plant Compounds

Potatoes contain other plant compounds that are linked to health benefits:

• Carotenoids. Orange-fleshed sweet potatoes are rich in beta-carotene, which your body converts to vitamin A.
• Catechins. A type of antioxidant found in potatoes that may promote lower blood pressure.
• Anthocyanins. Pigments with antioxidant effects found most abundantly in purple potatoes.
• Glycoalkaloids. Compounds in potatoes that may have anti-inflammatory and anti-cancer effects (17, 18, 19, 20).

Weight Loss

Both types of potatoes can be included as part of a healthy weight loss diet.

Potatoes are nutritious, high in satiating protein and fiber, and naturally low in fat. Just avoid adding high fat and calorie extras like large amounts of cheese, sour cream, or butter.

Enjoying potatoes as whole foods like baked or roasted potatoes, potato salad, or homemade potato soup can aid weight loss.

One study found people who ate boiled potatoes before a meal felt more full and consumed fewer calories overall than when eating bread (21).

When it comes to fat storage and weight gain, calories matter most. But potatoes only contain about 100 calories per medium-sized spud.

Managing Diabetes

For people with diabetes, limiting high GI foods like russet potatoes may help maintain steadier blood sugar levels.

Sweet potatoes have a lower GI, providing slower-burning carbs. Portion size and what foods you combine them with are important factors too.

One study found an association between higher intakes of minimally processed potatoes and lower markers of insulin resistance like fasting blood glucose and insulin levels (22).

When prepared in a healthy way, some research suggests both types of potatoes can be part of a diet for managing diabetes.

Skin and Color Differences

The skin color for each potato variety corresponds to the flesh color underneath.

Russet potatoes have brown netted skin and white flesh. Sweet potatoes may have tan, orange, red, purple, or brown skin, with colors ranging from white to orange and even purple inside.

In sweet potatoes, deeper flesh colors tend to indicate higher levels of antioxidant pigments like beta-carotene and anthocyanins.

However, dont select potatoes solely based on color. Some white-fleshed varieties also contain significant antioxidants like the Creamer potato. Even regular russets provide antioxidants like chlorogenic acid, just at lower levels.

Glycemic Index Differences

Several factors affect a potatos GI, including:

• Type. Russets tend to have a higher GI.
• Cooking method. Mashed and baked potatoes have a higher GI than boiled.
• Cooking temperature. Higher temperatures increase GI.
• Storage time after cooking. Resistant starch increases as potatoes cool.

What you eat potatoes with is important too. Pairing them with protein, fat, fiber, or vinegar helps lower their GI.

To get the lowest GI from potatoes, cook them minimally, let them cool, and enjoy in a balanced meal.

Healthiest Ways to Eat Potatoes

Enjoy potatoes baked, roasted, sauted, boiled, or steamed. Try these healthy recipes:

• Baked potato topped with salsa, Greek yogurt, and grilled veggies
• Roasted sweet potato fries or wedges
• Pured cauliflower and potato soup
• Chickpea potato curry
• Sauted potatoes with onions, garlic, and herbs

Prepare them with the skins on and minimally processed. Pair them with healthy fats like olive oil, veggies, beans, cheese, nuts or seeds, and lean proteins.

Which Are Healthier: Russets or Sweet Potatoes?

Both russet and sweet potatoes provide lots of fiber, vitamins, minerals, and antioxidants. Their nutrition profiles are fairly comparable.

For blood sugar control, sweet potatoes may have an advantage due to their lower GI. But russets also offer great nutrition.

To reap their health benefits, enjoy both types prepared minimally with the skins on. Russet and sweet potatoes can be part of a healthy diet.

The Bottom Line

Russet and sweet potatoes are highly nutritious root vegetables. While their nutrition profiles differ slightly, they are both packed with fiber, vitamins, minerals, and antioxidants.

Enjoy potatoes baked, roasted, or boiled with the skins on. Pair them with lean proteins, healthy fats, veggies, beans, nuts, seeds, and low fat cheese or yogurt.

Including nutritious potatoes as part of a balanced diet can benefit your health and help you reach your weight goals.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.