Purple Potatoes: “These are considered to be part of the sweet potato family, but instead of being … This compound is tryptophan; the USDA reports that sweet potatoes contain 46 milligrams or 16 percent of your DV per serving. Studies have compared the antioxidant content of white, cream and purple-fleshed sweet potatoes. Calories – both are almost equal, with a white potato having 93 calories and a sweet having 90. In addition to being a potent antioxidant, anthocyanins may possess anti-diabetic, anti-inflammatory, anti-microbial and anti-obesity effects, in addition to helping to protect against cardiovascular disease and cancer, according to a study published in Food and Nutrition Research in August 2017. flesh: These types of sweet potatoes normally have rose or reddish colored skin. They absorb harmful high-energy light waves, such as the sun's ultraviolet rays and blue light, according to Harvard Health. Different varieties of sweet potatoes have different flavors, sizes, shapes, textures and firmness, but they basically all feature one of three flesh colors: All varieties of sweet potatoes are a healthy source of complex carbohydrates which provide your body with energy needed for the proper functioning of cells, including your brain. Carbohydrates – the carbs content is the same for both, containing about 21 grams. Here I talk about which foods make me feel better. One cup of white potato has 116 calories, 26 grams of carbohydrates, 1 gram of sugar, 3 … Rice, with 5 grams of protein per cup, has slightly more protein than a potato, with 3 grams. The glycemic index (GI) — a measure of a food’s potential blood sugar impact — is 76 for fried sweet potatoes and 70 for fried white potatoes on a 100-point scale . Behind their colorful interior, all sweet potatoes are chock-full of nutrients, but they differ in their antioxidant content, depending on the type. One medium, 5-inch sweet potato, cooked, provides 23.6 grams or 8 percent of your daily value (DV) for carbs, according to the USDA. An amino acid in sweet potato may be beneficial for helping you relax. Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. The most common carotenoids are beta carotenes, lutein, zeaxanthin and lycopene. Sweet potatoes with orange flesh are rich in carotenoids. Purple flesh: These potatoes have a buff-colored skin and include the Okinawan sweet potato. any of the products or services that are advertised on the web site. White Potatoes vs. Sweet Potatoes for Bodybuilders Find out who’s the spud and who’s the dud in the battle between white and sweet potatoes. Although both have become common kitchen staples, there are some distinct differences between white potatoes and sweet potatoes. Rice are a great source of carbohydrates and calories, as well as many vitamins and minerals such as folate, iron, manganese, and selenium. These fat-soluble compounds are found in the retina, lens and macula of your eyes. When considering a potato vs. rice to complement your meal, compare their nutritional content. While sweet potato contains more fiber, the difference is very little. ++++ A few years back, some nutrition enthusiasts decided to figure out whether white or sweet potatoes were “healthier”. Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate, total Folic acid (B9) 32.83 0.04 0.05 0 5.4 1.88 5.31 2.95 14.9 0 2.5 3.75 0 Find out how sweet potatoes and pumpkin stack up in terms of calories, carbs, fiber, and more. So should you opt for white or sweet potatoes? Although the jasmine rice nutrition label can vary a bit depending on the specific variety, most types are high in carbohydrates, along with micronutrients like manganese, folate, selenium and niacin. It's not just the beta carotene-rich, orange-fleshed, sweet potato that may be beneficial to the health of your eyes. While white potatoes are higher in … advertisements are served by third party advertising companies. Grains can be a great addition to one's diet as they provide a good bit of calories, which is great so people don't crave unhealthy foods such as animal based products and processed foods. Carbohydrates, protein and fat – both items contain close amounts of macronutrients so a serving of either rice or potato can give you all the needed nutrients for normal body function. Let the potato versus rice versus pasta debate rage around you. Orange 2,000 calories a day is used for general nutrition advice. Now this may not apply to all of you, but i am sharing my experience of the staples that makes me feel my strongest or best. A study published in Food & Nutrition Research in June 2015 examined the association between purple sweet potato anthocyanins and growth of human retinal pigment epithelial (RPE) cells. and Vitamins and minerals – Sweet potato has higher Vitamin A content than brown rice. ... just like brown vs white rice Although in this case sweet potato tastes amazing as well as potato! Fiber content is similar for potatoes and brown rice. ... Each veggie has a unique nutritional profile, but at … The white sweet potato has a slightly more crumbly and dry texture than an orange sweet potato, as well as a flavor that's slightly less sweet. White rice is one of the most widely consumed foods in the world mainly by the inhabitants of the Asian region. They both belong to different plant families, are notably different in terms of appearance and each has a unique taste that sets it apart. Potatoes come out slightly ahead as a better source of fiber. All types of sweet potatoes offer 5 percent of your daily value for protein per serving, along with a significant source of dietary fiber â 3.8 grams, or 15 percent of the DV â needed for keeping your digestive system functioning properly and helping to prevent constipation. In the content of a couple of key minerals, though, white potatoes are the winner. Chan: "The Nutrition Source: Vitamin A", Annals of Neurology : "Intakes of Vitamin C and Carotenoids and Risk of Amyotrophic Lateral Sclerosis: Pooled Results from 5 Cohort Studies", Food and Nutrition Research: "Anthocyanidins and Anthocyanins: Colored Pigments as Food, Pharmaceutical Ingredients, and the Potential Health Benefits", Preventive Nutrition and Food Science: "Antioxidant Contents and Antioxidant Activities of White and Colored Potatoes (Solanum tuberosum L.)", Academy of Nutrition and Dietetics: "5 Top Foods for Eye Health", Current Developments in Nutrition: "Dietary Consumption of Lutein and Zeaxanthin in Panama: A Cross-Sectional Study", Harvard Health: "Top Foods to Help Protect your Vision", Food & Nutrition Research: "The Influences of Purple Sweet Potato Anthocyanin on the Growth Characteristics of Human Retinal Pigment Epithelial Cells", Nutrients: "The Role of Magnesium in Neurological Disorders", MMW Fortschritte Der Medizin: "Long-Term HRV Analysis Shows Stress Reduction by Magnesium Intake", Nutrients: "Influence of Tryptophan and Serotonin on Mood and Cognition with a Possible Role of the Gut-Brain Axis", PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. 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