sweet potato vs russet potato

++++ A few years back, some nutrition enthusiasts decided to figure out whether white or sweet potatoes were “healthier”. In America, this the high-starch potato, and the country’s all-round bestseller. Bake at 400° for 25-30 minutes or until tender, turning once. At the time, potatoes were the ideal food — they provided protein, vitamins and complex carbohydrates. This is another great fat-free cooking method, and one that saves you time without compromising on flavor or texture. After all, sweet potatoes, with their rich orange color, must be healthier, right? Both russets and sweet potatoes cook in about 20 minutes when cut into small pieces and added to simmering soups or stews. A single red potato also supplies 30 percent of the recommended daily intake of niacin, which is essential for energy production from food and helps digestion. “You can also whip potatoes with Greek yogurt to get a creamy consistency. “Fingerlings are an excellent source of, , which plays an important role in the production of red blood cells, liver detoxification and maintenance of the brain and nervous system. “If you’re a steak-and-potato person, russet is your go-to. Bake either vegetable until a skewer or a sharp knife with a thin blade, such as a paring knife, slips easily all the way through – avoid the temptation to take either potato out of the oven until the flesh cooks completely and is soft and fluffy. Baked Russet potatoes have a GL of a whopping 33. The way you prepare your potatoes will determine how nutritious they are, but all types of potatoes can be a healthy source of fiber and essential nutrients when prepared and served with little or no added fat. The purple is due to anthocyanins — primarily, . In fact, many believe that potatoes were the impetus for the Irish population more than doubling between 1780 and 1840. When cooked, russet potatoes have a dry, fluffy, floury texture and a mild, earthy taste. 1 medium baked russet potato with skin has about 170 calories, 37 grams of carbohydrate, 4 grams of fiber and 5 grams of protein. “In fact, their high fiber content actually helps with blood glucose control and weight management.”, “Orange-fleshed sweet potatoes are one of nature’s unsurpassed sources of beta-, carotene, which is needed for healthy skin and mucous membranes, our immune, system, good eye health and vision,” Friedman continues. They also offer more lutein (for eye health) and choline (for brain health) than any other potato on this list. “Some restaurants use heavy cream to prepare their mashed potatoes, which drives the fat and calorie count even higher. Lundman received her M.A. Yams are more easily compared to the texture and flavor of white russet potatoes (with more fiber and complex carbs) and are best boiled and served alongside hearty braised meats. “Purple potatoes have been found to, in test-tube studies, including bladder, colon, stomach and breast cancer. He mostly writes about everyone's favorite things: Sex, drugs and food. The GI of regular potatoes also varies. So should you opt for white or sweet potatoes? Vitamins Sweet potatoes are loaded with vitamin A, packing almost 700% of the recommended daily value in one medium potato; all the others have none. , which was utterly devastating. High in nutritional value, and lower in calories than white potatoes, sweet potatoes make an easy side dish for dinner or a light lunch. Read up on how to grow sweet potatoes from slips here. But of course, potatoes come in many shapes and forms, some healthier than others, which brings me to why we’re here: In celebration of St. Patrick’s Day — and the potato — I asked nutritionist David Friedman, author of Food Sanity: How to Eat in a World of Fads and Fiction, to help me rank common types of potatoes — from super healthy to super not. One large red potato supplies half of the recommended dietary allowance of vitamin B6, which, aids in the metabolism of protein, carbohydrates and lipids, red blood cells. Let’s take a detailed look at the health benefits of sweet potatoes vs. potatoes. Sweet potato and white potato differ drastically in their vitamin A content. “What makes them different than the orange-colored sweet potatoes are two genes — IbMYB1 and IbMYB2 — that get activated to produce the pigments responsible for the rich purple tones of the flesh. Both are higher GL ratings than a serving of jelly beans or a doughnut. This mineral also plays a role in fat and carbohydrate metabolism, calcium absorption and blood sugar regulation.”. “Unfortunately, that’s not true. Sweet potatoes are usually longer and tapered at the ends with smooth colored skin, and can range in color from tan, to yellow, to orange, red, or purple. What It’s Like to Pop Your Cherry on Reddit’s ‘Virginity Exchange’, The Sad, Strange Life and Death of Devonte Hart: The Crying Black Boy Who Famously Hugged a Cop, Hasan Piker Can Bro Down and Demolish Capitalism at the Same Time. Russet Potato vs. Sweet Potatoes Protein. Both russet potatoes and sweet potatoes take about an hour to bake in a 425-degree Fahrenheit oven. Eating more potatoes in general didn’t have any health risks associated, with them, but researchers found that fried potatoes of any kind, like French fries, and hash browns, increased mortality risk twofold.”, “One reason French fries are so bad for you is the amount of, they contain,” Friedman continues. But your cooking method makes a difference in cooking times – sometimes russets and sweet potatoes can cook in the same amount of time. “They’re high in quercetin, a flavonoid with powerful, anti-cancer and anti-inflammatory properties, . In the 1700s, potatoes were extensively cultivated in Ireland — many sources even claim that the average Irish peasant consumed about 10 pounds of potatoes each day, which, life goals. Lastly, forego fatty milk and try using healthier cashew milk instead.”, 9) French Fries: “I’ve had many patients who believe that eating French fries is adding a healthy vegetable to their diet,” Friedman says. White potatoes are a great source of high-quality protein, too, because of their superior amino acid complex. Then there’s a chemical in French fries, acrylamide, which has been linked to an increased cancer risk.”, Worse yet, dipping them in ketchup only adds fuel to the unhealthy fire. It is the clear choice for dieters because it has fewer calories and carbs. Fingerling potatoes are also rich, in vitamin C, which has immune boosting properties.”, “White potatoes are a good source of several nutrients, including potassium, magnesium, dietary fiber and vitamin B6,” Friedman explains. “Increased potassium intake allows the body to excrete more sodium through the urine, which may help lower blood pressure. Scrub both vegetables well before baking, and bake them without a foil wrapping, which steams rather than bakes them. That's because most people consume them as French fries-and those don't exactly scream health food. “Instead of frying them, try baking them in the oven using extra virgin olive oil. Make your baked russet potato even healthier and more flavorful by adding some parsley or green onions, or topped with sautéed mushrooms and bell peppers.”, 5) Fingerling Potatoes: “A fingerling potato is a small, stubby, finger-shaped potato,” Friedman says (hence the name). Commonly, the potatoes sold to consumers have coats appearing in shades of brown or red and white flesh, while sweet potatoes generally have rougher brown coats with orange flesh. Sweet potatoes are an excellent source of beta carotene, vitamin C and potassium. While you may be shunning white potatoes in favor of sweet potatoes, both provide essential nutrients your body needs for good health. And according to the USDA, 100 grams of a white potato has 95 calories, 21.4 grams of carbohydrate and 2.3 grams of fiber, while 100 grams of a sweet potato has 86 calories, 20 grams of carbohydrate and 3 grams of fiber. Sweet Potato vs. Overall, based on nutritional facts, the sweet potato comes out on top as the winner in potato versus potato, even though it does have a higher sugar content and lower potassium values. Either vegetable will fall apart if they are overcooked. Jewel: In this variety from California, the skin is coppery orange while the flesh is earthy, with a mild, sweet taste.. White Sweet Potatoes . Serve with potatoes. White potatoes are a great source of high-quality protein, too, because of their, . “The white spud is also an excellent source of, which feeds the friendly bacteria in your intestines, . 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That said: “The carbohydrate or starchy part of this potato also ranks high on the glycemic index — that means it enters the bloodstream faster, which is a plus if you’re an endurance athlete, . “Fingerlings are an excellent source of vitamin B6, which plays an important role in the production of red blood cells, liver detoxification and maintenance of the brain and nervous system. “New potatoes get purposely thinned out early in the season in order to make room for the rest of the potatoes to mature.”, “A single cooked new potato contains only 25 calories, and about 85 percent of those calories come from carbohydrates, while nearly 10 percent come from protein and four percent or less from fat,” Friedman continues. Read on to learn how to bake sweet potatoes in the oven to bring out their sweetness and achieve that light, fluffy texture we all love. I do think they have a subtle natural “buttery” flavor and an extra little punch that you don’t get from the other two. But if I get to compensate by yeeting a couple pounds of regular potatoes into my mouth, that doesn’t sound so bad. In an eight-year study published in the, , fried potatoes can actually increase your risk of mortality. When comparing the starch content of white potatoes to sweet potatoes, it is important to keep in mind that with so many varieties, the starch content within each family of potatoes varies widely. This could be because of their high concentration of a phytochemical called chlorogenic acid, which has been linked to a reduced hypertension.”, 4) Russet Potatoes: “Many confuse russet and white potatoes as being the same thing, but they’re quite different,” Friedman emphasizes. The purple is due to anthocyanins — primarily peonidins and cyanidins — that have important antioxidant and anti-inflammatory properties. Sweet potato’s flesh inside also varies from … “Sweet potatoes are also high in manganese, which, aids in the formation of connective tissue, bones, blood-clotting factors, and sex hormones. Ireland relied on potatoes, and without them, many people were at risk of starvation on top of the loss of their homes and farmland. Why Are Tube Sites Suddenly Filled With… Porm? The Google, Ireland and the humble potato have a lengthy, tumultuous relationship. “Ketchup contains high fructose corn syrup, which has been linked to causing attention deficit disorder, obesity, heart disease and cancer,” Friedman says. “New potatoes offer some vitamins and minerals, however, because they haven’t fully matured, new potatoes have less nutritional value than their fully-grown counterparts.”, 8) Mashed Potatoes: “A traditional homemade serving of mashed potatoes can contain 237 calories or more when they’re prepared with butter and whole milk,” Friedman says. Baked 1) Red Potatoes: “Red potatoes contain the highest levels of vitamins, minerals and healthy phytochemicals,” Friedman explains. Brown Russet Potatoes, also known as Russet Burbank and Idaho Potatoes. “New potatoes get purposely thinned out early in the season in order to make room for the rest of the potatoes to mature.”, “A single cooked new potato contains only 25 calories, and about 85 percent of those calories come from carbohydrates, while nearly 10 percent come from protein and four percent or less from fat,” Friedman continues. They are also a good source of vitamins E, B5 and B6. What are the nutritional benefits of sweet potatoes? Fingerling potatoes are also rich in vitamin C, which has immune boosting properties.”, 6) White Potatoes: “White potatoes are a good source of several nutrients, including potassium, magnesium, dietary fiber and vitamin B6,” Friedman explains. Each cup of chopped sweet potato provides 18,869 international units, or IU, of vitamin A, compared to only 6 IU in white potato. Ireland relied on potatoes, and without them, many people were at risk of starvation on top of the loss of their homes and farmland. For example, a white russet potato holds 33.8 g of starch, while the sweet potato has just 16.4g. Then, instead of white processed salt, use a healthier variety, like black Hawaiian salt or Himalayan sea salt.”. But then came the blight — a fungus that caused mildew to form on all parts of the potato plant, turning the once-beloved spuds into a mushy, inedible mess — and Ireland’s relationship with the potato turned sour. Sweet potatoes resemble the standard white baking potato that resembles russet potatoes. As a rule of thumb, russets take slightly longer to cook than sweet potatoes. Food is fuel and a plain baked potato makes an excellent meal before a challenging workout.”, 7) New Potatoes: New potatoes aren’t really a variety by themselves — they’re simply the baby version of any potato that a farmer grows, Friedman explains. “You can also whip potatoes with Greek yogurt to get a creamy consistency. The ensuing events have come to be known as. “The white spud is also an excellent source of resistant starch, which feeds the friendly bacteria in your intestines. Top your mashed potatoes with gravy, and they could easily reach 450 calories.”, However, you can make healthier mashed potatoes at home — if you’re willing to skimp on the butter, that is. All-blue, russet and red potatoes are jewels from the garden. Russet potato has more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and... Minerals. We all know about potatoes, and how important they are for us as an important ingredient in our diet. Like many foods, it seems potatoes have fallen into the diet trend trap. “The negative aspect of white potatoes is that they’re considered a high-calorie food compared to other staple foods, such as rice and pasta,” Friedman says. At the time, potatoes were the ideal food — they provided protein, vitamins and complex carbohydrates. Ian Lecklitner is a staff writer at MEL Magazine. Finally, a study presented by the American Chemical Society found that eating purple potatoes, “Many confuse russet and white potatoes as being the same thing, but they’re quite different,” Friedman emphasizes. Potatoes are a fabulous source of fiber and nutrients (especially if you eat the skin). Sweet potatoes that have been peeled and roasted have a GI of 82, which is classified as high . The orange hues in sweet potato are due to the super antioxidant beta-carotene, and a unique storage protein called sporamin has been shown to have its own antioxidant properties. That said: “The carbohydrate or starchy part of this potato also ranks high on the glycemic index — that means it enters the bloodstream faster, which is a plus if you’re an endurance athlete. “Smart and insightful reported features about modern masculinity.”, “@WeAreMel is phenomenal ... the best outlet covering digital culture today.”, “I just laughed out loud for a solid five minutes.”, “The rare men’s magazine that has taken upon itself to investigate masculinity, not enforce it. Sweet Potatoes: “Even though they have the word ‘sweet’ in their name, these potatoes are diabetic … What Is Ahegao, the Hentai Face That’s Suddenly Everywhere? Because some of that starch is resistant starch, this breakdown takes time and effort, so although both potatoes and sweet potatoes are high in carbs, they don’t act the same way in our body as high-carb processed foods. double points for managing to pull off that project with style and charm, not self-seriousness.”, “MEL f--kin rules they’re so consistently knocking it out of the park and everyone on the staff Gold potatoes were my “favorite” during the plain potato weeks. Because sweet potatoes have a much higher sugar content than russets, their surface caramelizes and browns much more quickly than russets – keep a close eye on them so they don't burn. It’s St. Patrick’s Day, which means a tide of green-clad frat bros have probably already kicked down your front door and puked in your shoes. “Russets are also a good source of iron, which supports healthy blood, and magnesium, which is needed for heart, nerve and immune system function.”, However, the way you eat your russet potatoes can really change up how healthy they are. “If you’re a steak-and-potato person, russet is your go-to. Sweet potatoes are among the richest sources of beta-carotene, a nutrient your body converts to vitamin A after consumption. “Consuming trans fats has been shown to increase the risk of coronary artery disease in part by raising levels of ‘bad cholesterol,’ lowering levels of ‘good cholesterol’ and increasing triglyceride levels [which can contribute to fatty buildups in your arteries]. White potatoes actually exceed the recommended amino acid levels for, — amino acids that play a vital role in cellular repair.”. Let’s, for a moment, forget their color and take a deeper look at a sweet potato vs potato to discover which is really better for you. So it looks like, once again, fries should be off the menu. Well, grow potatoes this fall, then grow sweet potatoes (and potatoes) in spring. Then, instead of butter, you can give your mashed potatoes some zest by using, and seasonings, like chives, paprika, garlic or thyme. Also, much of the nutritional value of the red potato is found in its skin, so never peel them. However, white potatoes also have a downside. Potatoes are practical and delish, but they've gotten a bit of a bad rap, nutritionally speaking. is brilliant.”, “sometimes I worry [MEL is] a psy-op meant just for me.”, This site is protected by reCAPTCHA. even claim that the average Irish peasant consumed about 10 pounds of potatoes each day, which, life goals. Food is fuel and a plain baked potato makes an excellent meal before a challenging workout.”, New potatoes aren’t really a variety by themselves — they’re simply the baby version of any potato that a farmer grows, Friedman explains. How to Cook Diced Potatoes in a Microwave, How to Steam Vegetables Without a Steamer, How to Cook Everything Vegetarian; Mark Bittman. A white potato refers to Russet, red skin and Yukon gold potatoes. A medium-sized (114 g) baked sweet potato provides: Calories: 103; Fat: 0 g For mashing, either steam or boil the vegetables for 20 to 30 minutes, depending on whether you peel and cut the vegetables first or cook them whole, unpeeled – russets typically take about five to 10 minutes longer than sweet potatoes in any case. Sweet Potato vs White Potato. Top your mashed potatoes with gravy, and they could easily reach 450 calories.”, However, you can make healthier mashed potatoes at home — if you’re willing to skimp on the butter, that is. 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