The Calorie Difference Between Sweet Potatoes vs White Potatoes
Potatoes are versatile tubers enjoying popularity across a variety cuisines. Both sweet potatoes and white potatoes provide a range of nutrients and potential health benefits. But when counting calories, are they equal? Heres a comparison of sweet potato calories versus white potato nutrition.
Sweet Potato Nutrition Facts
Sweet potatoes have become trendy superfood root vegetables praised for their bright orange flesh and sweet flavor. Their calories and nutritional value can vary slightly depending on size and type.
On average, one small baked sweet potato (114 grams) contains:
- 103 calories
- 0.27 grams fat
- 23.7 grams carbs
- 3.8 grams protein
- 3.3 grams fiber
- 1912 IU vitamin A (38% DV)
- 30.8 mg vitamin C (36% DV)
- 620 mg potassium (18% DV)
White Potato Nutrition Facts
White potatoes include the starchy, brown-skinned russet potatoes popularly used for baking and mashing. Their mildly sweet taste complements both savory and sweet recipes.
On average, one medium white potato (148 grams) contains:
- 161 calories
- .1 gram fat
- 37 grams carbs
- 4 grams protein
- 3 grams fiber
- 13 IU vitamin A (0% DV)
- 16.4 mg vitamin C (19% DV)
- 638 mg potassium (20% DV)
Comparing Calories in Sweet Potatoes & White Potatoes
When eating equal sized portions, white potatoes contain more calories and carbs than sweet potatoes. A white potato has around 58 extra calories than a sweet potato.
However, sweet potatoes contain more natural sugars accounting for their sweeter taste. They provide more vitamin A and about twice as much vitamin C as white potatoes.
Sweet Potato Benefits
With their lower calorie count, fiber, and rich nutrient content, what are the specific wellness advantages of sweet potatoes?
Weight Loss
Sweet potatoes rank high on the satiety index, meaning they fill you up faster with fewer calories. Eating them may suppress appetite hormones longer than white potatoes.
Their fiber also slows digestion, preventing blood sugar spikes. This provides longer lasting energy and reduced fat storage compared to quickly absorbed carbs.
Heart Health
Compounds in sweet potatoes like vitamin C, potassium, and choline support cardiovascular function. They may protect against plaque buildup, regulate blood pressure, and maintain healthy cholesterol levels.
Blood Sugar Regulation
Despite their sweetness, sweet potatoes dont spike blood sugar as severely thanks to their fiber and complex carbs. Their glycemic load is only 44 compared to 111 for Russet potatoes.
Their antioxidants and anti-inflammatory nutrients also help manage insulin resistance and glucose tolerance.
Gut Health
The fiber and phytonutrients in sweet potatoes promote good gut bacteria and healthy digestion. Their nutrients get fermented into compounds that strengthen the stomach lining and improve nutrient absorption.
Immunity & Vision
Higher amounts of vitamins A & C help safeguard the body against illness and eye disease. Just one baked sweet potato meets the daily need for immune-strengthening vitamin C.
Benefits of White Potatoes
When prepared in a balanced way, white potatoes also offer important nutritional value. Heres why you shouldnt totally nix them from your diet.
Potassium for Blood Pressure & Muscle Function
White potatoes with the skin on provide even more potassium than sweet potatoes. This mineral lowers hypertension, reduces stroke risk, and prevents muscle cramping during exercise.
Gut Bacteria Food Source
Resistant starch passes undigested through the small intestine to feed healthy bacteria in the large intestine. Allowing cooked, cooled white potatoes to sit for 24-48 hours increases their resistant starch content.
Nutrient Absorption
The same carbohydrates vilified for causing weight gain play an important role. Glucose helps transport amino acids, vitamins, minerals, and phytonutrients from food into the bodys cells more effectively.
The Best Ways to Cook Sweet Potatoes & White Potatoes
Preparation methods impact the glycemic index and nutrient value of both varieties. To maximize benefits, cook them with these health-focused techniques.
Bake, Boil or Steam
Avoid frying! Instead, use dry heat baking or moist heat boiling/steaming to preserve nutrients. Serve baked white potatoes cold after 24 hours to increase resistant starch content.
Keep the Skin On
Potato skins contain concentrated fiber and nutrients. Just thoroughly scrub skins before cooking them to reap over 50% of their iron, 30% of magnesium and phosphorus, and 16% potassium.
Make Mashed Potatoes From Cauliflower
For lighter mashed potatoes, combine equal parts cauliflower and Yukon gold potatoes. The cauliflower reduces calories while adding an extra serving of vegetables.
Top Healthy Sweet Potato Recipes
Sweet potatoes shine in both sweet and savory dishes like casseroles, soups, baked goods and desserts. Experiment with Greek yogurt, almond butter, pecans, cinnamon, ginger, turkey sausage and more!
The Bottom Line
When it comes to sweet potato calories vs white potato calories, sweet potatoes contain fewer per serving. They offer additional fiber, vitamins and minerals over white potatoes.
However, both provide benefits depending on your health goals. Enjoy white potatoes in moderation along with other nourishing foods to fuel your body optimally.
FAQs
Are sweet potatoes lower in carbs?
Sweet potatoes contain fewer grams of carbs compared to white potatoes. A medium sweet potato has around 24 grams of carbs, while a white potato has about 37 grams.
Which is healthier: sweet potato or regular potato?
Sweet potatoes are often considered healthier, thanks to their lower calorie count, higher fiber, and more vitamins A and C. But both provide benefits and can be part of a balanced diet.
Do sweet potatoes raise blood sugar?
Despite the sweet taste, sweet potatoes don't significantly spike blood sugar like white potatoes due to their lower glycemic index. Still, individuals with diabetes should enjoy them in moderation.
Are potatoes good for weight loss?
Potatoes can be included in a weight loss diet in reasonable portion sizes. Sweet potatoes in particular may help promote weight loss due to their satiety and high nutrient content. Avoid fried or high fat potato dishes.
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.
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