Grams of Carbs, Fiber & More in 1 Cup Mashed Sweet Potatoes vs White

How Many Grams are in 1 Cup of Mashed Sweet Potatoes vs. White Potatoes?

Both sweet and white potatoes are nutritious, delicious staples that offer a variety of vitamins, minerals and fiber. But when it comes to comparing sweet vs. white potatoes by the cup, there are some differences in calories, carbs and nutrients.

Below well look at the grams of carbohydrates, protein, fiber and more found in 1 cup of mashed sweet potatoes versus white potatoes. Well also compare their health benefits and culinary uses to help you decide which spud suits your needs.

Nutrition Facts: 1 Cup of Mashed Sweet Potatoes

Here are the nutrition facts for 1 cup (about 239g) of mashed, cooked sweet potatoes without added fat or salt:

• Calories: 180
• Total fat: 0.2g
• Saturated fat: 0.1g
• Trans fat: 0g
• Cholesterol: 0mg
• Sodium: 41mg
• Carbohydrates: 41.4g
• Fiber: 4g
• Sugars: 7g
• Added sugars: 0g
• Protein: 3.8g

Sweet potatoes are a great source of vitamin A, providing a whopping 1403% of your daily vitamin A needs per cup. They also contain vitamin C, B6, thiamine, riboflavin, niacin, folate and pantothenic acid.

Minerals in 1 cup of mashed sweet potato include manganese, copper, potassium, phosphorus, magnesium and iron.

Nutrition Facts: 1 Cup of Mashed White Potatoes

Here is the nutritional breakdown for 1 cup of plain mashed white potatoes without milk, butter or salt added:

• Calories: 161
• Total fat: 0.2g
• Saturated fat: 0.1g
• Trans fat: 0g
• Cholesterol: 0mg
• Sodium: 8mg
• Carbohydrates: 36.6g
• Fiber: 2.8g
• Sugars: 2.4g
• Added sugars: 0g
• Protein: 3.2g

White potatoes provide vitamins C and B6, along with trace amounts of iron, magnesium, phosphorus, potassium, zinc, copper and manganese.

Comparing Nutrients in Sweet Potatoes vs. White Potatoes

When looking at the grams of carbs, fiber, protein and calories, sweet and white potatoes have some key nutritional differences:

• Carbohydrates Sweet potatoes have slightly more carbs and sugars per cup.
• Fiber Sweet potatoes contain more fiber.
• Protein White potatoes edge out sweet potatoes in protein content.
• Vitamin A Sweet potatoes are incredibly high in vitamin A; white potatoes have none.
• Vitamin C Sweet potatoes win again, providing over 3 times more vitamin C.
• Potassium White potatoes offer more potassium per cup.
• Calories Sweet potatoes have moderately more calories in a 1 cup serving.

Comparing the Glycemic Index of Sweet and White Potatoes

An important distinction between sweet and white potatoes is their ranking on the glycemic index (GI). This measures how quickly a food causes blood sugar to rise after eating it.

Sweet potatoes have a medium GI around 63, while Russet white potatoes have a very high GI near 111. Higher GI foods create sharper spikes and crashes in blood sugar.

The additional fiber in sweet potatoes helps slow their carbohydrates digestion and entry into the bloodstream. This gives them a gentler effect on blood sugar than white potatoes.

Sweet Potatoes for Weight Loss and Diabetes

Due to their lower glycemic index, sweet potatoes are often favored over white potatoes for weight management and diabetes diets. Their fiber and nutrients may also confer additional benefits:

• Fiber promotes satiety and appetite control.
• Low energy density helps reduce calorie intake.
• Vitamin A assists with fat storage and metabolism.
• They help regulate blood sugar spikes.

However, white potatoes can also aid weight loss when prepared healthfully and eaten in moderation as part of an overall balanced diet and active lifestyle.

The Best Ways to Cook Sweet Potatoes vs. White Potatoes

Both sweet and white potatoes are quite versatile tubers than can be prepared in both savory and sweet dishes. Some of the most popular cooking methods include:

Baking

Baked whole sweet potatoes become soft and creamy inside while developing a crispy skin. White potatoes bake up fluffy and tender.

Mashing

Mashed with a bit of milk and butter or olive oil, both types create a comforting, creamy side dish.

Roasting

Chopped into cubes then roasted at high heat, sweet and white potatoes get caramelized and crispy.

Frying

French fries, with a crispy outer and fluffy interior, can be made from either type of potato.

Boiling/Steaming

Boiling or steaming and then seasoning or smashing results in simple but deliciousspuds.

Tips for Storing Sweet vs. White Potatoes

To maximize freshness and shelf life, store sweet and white potatoes properly:

• Keep in a cool, dark place like a pantry.
• Do not refrigerate raw potatoes.
• Use within 1-2 weeks for peak flavor and texture.
• Store cut potatoes in water in the refrigerator for 5-7 days.
• Do not keep potatoes near onions, which release gases that accelerate spoilage.
• Look for wrinkle-free skins without mushy spots or sprouting.

The Bottom Line

When it comes to sweet potato versus white potato, both provide plentiful nutrients, vitamins, minerals and fiber. Sweet potatoes contain more vitamin A and C, while white potatoes offer more potassium and protein.

While sweet potatoes tend to have a lower glycemic index, white potatoes can also be part of a healthy diet. The key lies in proper portion sizes and preparation methods. Enjoy either type of potato in moderation alongside other whole foods as part of an overall balanced diet.

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.