Potatoes, whether white or sweet, are one of the most nutritious vegetables available. Not to mention, they are so delicious whatever way you eat them—fried, boiled, mashed, or baked—that including them in your diet is a cinch. But do you ever wonder which of the two types of potatoes is more nutritious? If you put them in a battle against each other, here are the things that you will find out.
In terms of nutritive values, white potatoes contain the following nutrients per 100 grams: 20 I.U of vitamin A, .11 mg of thiamine, .04 mg of riboflavin, 1.2 mg of niacin, 17 mg of vitamin C, 11 mg of calcium, 7 mg of iron, 56 mg of phosphorus, 500 mg of potassium, 1 gm of fat, 19.1 mg of carbohydrates, and 2 gm of protein.
Looking at the nutritional content of sweet potatoes, you will find out that they contain per 100 grams the following nutrients: 20.1 gm of carbohydrates, 3 gm of dietary fiber, 1.6 gm of protein, 709 mcg of vitamin A, 0.1 mg of thiamine, 0.1 mg of riboflavin, 0.61 mg of niacin, 0.8 of pantothenic acid, 0.2 mg of vitamin B6, 11 mgc of folate, 2.4 mg of vitamin C, 30 mg of calcium, 0.6 of iron, 25 mg of magnesium, 47 mg of phosphorus, 337 mg of potassium, and 0.3 mg of zinc.
Comparison of Health Benefits
Both potatoes contain a large amount of potassium. This mineral, which is concentrated mostly on the skin, is essential for various bodily functions. Deficiency in potassium can increase risk for high blood pressure.
Apart from that, these potatoes also contain a phytochemical called flavonoid, which can effectively lower blood pressure levels. Since they are both rich in vitamin B, they can provide a big percentage of its required daily intake. This promotes good health and a healthy heart. Both potatoes are also rich in vitamin C that can boost the immune functions of the body and at the same time improve appearance of the skin.
These vegetables can also help relieve certain health problems including inflammation, stomach pains, and hyperacidity. They can also curb heart diseases, mental depression, allergies, and even premenstrual syndrome. Moreover, these potatoes can also serve as intestine cleaners. Being rich in dietary fiber, they can help get rid of toxins and waste products. Along with that, they aid in digestion, help efficient bowel movement and prevent constipation.
Which is More Nutritious?
If you look at the nutritive value of white potatoes, you will see that some of the nutrients they contain are higher than those found in sweet potatoes. However, sweet potatoes also have an edge because they have some nutrients that white potatoes do not. The verdict is that you should include both white potatoes and sweet potatoes in your diet to maximize the health benefits they can give to your body.