Food Fight: Potato v. Sweet Potato

School Of Nutrition Posted Jun 02, 2014 Future Fit Training


You would like a healthy and nutritious low fat lunch. A baked potato would be a good option. But should you have a regular potato or a sweet potato?

Food Fight: Potato v. Sweet Potato

Sweet potato and potato

Let's look at the stats:

 

POTATO

SWEET POTATO

Serving size

1 medium size (200g), baked

1 medium size (200g), baked

Calories

188Kcal

180Kcal

Carbohydrates

42.2 g

41.4 g

Fat

0.3 g

0.3 g

Protein

4.2 g

4 g

Fibre

4.2 g

6.6 g

Potassium

1088 mg

950 mg

Vitamin A

38433IU 

Vitamin C

26 mg 

39.2mg 

Vitamin B6

0.4mg

0.6mg 

Here are some highlights:

  • Both potatoes and sweet potatoes are low in fat and contain similar amounts of calories and protein.
  • Sweet potatoes have more fibre, a dramatically higher level of vitamin A, and more vitamins C and B6 than potatoes. However, it has slightly less potassium.
  • The orange hues in sweet potatoes are due to the super antioxidant beta-carotene. A unique storage protein called sporamin has been shown to have its own antioxidant properties. There is also a purple-coloured variety of sweet potato containing high levels of anthocyanins, a phytonutrient with anti-inflammatory health benefits.

 

OUR WINNER: Sweet Potato!

We have to hand it to the sweet potato for its high level of vitamin A and higher fibre content. Both sweet potatoes and regular potatoes should be consumed in the least processed way. This means baking or steaming them with their skin on to maximize their nutrient load. Avoid boiling them because water-soluble nutrients would be lost in the cooking water.

 

       

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