Unfortunately, few Americans are getting the recommended 4700 milligrams per day of potassium they need. Potassium is a powerful dietary factor that may help lower blood pressure. Potassium is also vital for transmitting nerve impulses or signals, and in helping muscles contract. It helps regulate fluids and mineral balance in and out of cells and in doing so, helps maintain normal blood pressure. Potassium is a mineral that is part of every body cell. Potatoes rank highest for potassium content among the top 20 most frequently consumed raw vegetables and fruits. One medium potato with skin provides 620 milligrams or 18% of the recommended daily value (DV) per serving. Potatoes are a good source of potassium…more potassium than a banana. The power of the potato doesn’t stop there. All the goodness in those spuds doesn’t cancel out the negatives that come with a dip in a deep fryer, for instance.One medium-size potato has just 110 calories and is absolutely fat-, sodium and cholesterol free, making them downright undeniable for any diet. While potatoes and sweet potatoes may be healthy, it’s also easy to turn potato-based food into a fatty calorie bomb. It’ll add some variety to your diet.” Cooking healthy with potatoes and sweet potatoes “But in the end, it comes down to personal preference.” “That’s the main reason why sweet potatoes come across as a little bit of a better option,” says Czerwony. Your body converts the beta carotene into off-the-charts levels of vitamin A. Sweet potatoes trace their colorful orange flesh to the presence of beta carotene, an antioxidant that works to protect your body’s cells from damage and diseases like cancer. The main reason? Beta carotene and vitamin A. “Neither one of them is a bad choice,” says Czerwony.īut if you have to pick just one, sweet potatoes hold a slight edge, says Czerwony. No matter how you peel away at this question, one thing is obvious - potatoes and sweet potatoes both qualify as healthy, nutritious foods. Here’s a side-by-side nutritional comparison. You can get about one-third of your daily recommended amount of vitamin C through either a potato or sweet potato. A medium-sized potato or sweet potato supplies about 30% of your recommended daily value of vitamin B6, which works to bolster your brain and nervous system. ( Learn about other foods packed with potassium.) Fun fact: Potatoes and sweet potatoes contain more potassium than a banana. Potatoes and sweet potatoes are considered starchy vegetables given their high-carb content, which provides an energy boost. (Just make sure to wash the skin well to remove any dirt.) “Half of the fiber from a potato or a sweet potato is in the skin,” says Czerwony. The key to this health benefit, though, is to eat the skin of the spuds. They’re both lower-calorie, low-fat foods that are rich in: Let’s start with this basic fact: Potatoes and sweet potatoes bring a lot to the table when it comes to nutrition, says Czerwony. There are more than 4,000 different types of potatoes and 1,000 varieties of sweet potatoes grown around the globe.Īdvertising Policy Nutrition: potato vs. Both typically have brownish skin though, that can vary depending on the variety. Regular potatoes have white or yellow flesh inside, while sweet potatoes are known for having orange innards. Both are considered root vegetables, meaning the part of the plant you eat grows beneath the soil. Potatoes are part of the nightshade family, while sweet potatoes belong to the morning glory clan. “And aside from being healthy, they’re inexpensive and versatile in meals.” Botany 101 “Potatoes and sweet potatoes are a diet staple around the world,” says Czerwony. The total sweet potato harvest, meanwhile, reached almost 92 million metric tons during that same year. Both are viewed as essential for global food security.įarmers pulled more than 370 million metric tons of potatoes out of the ground in 2019. Potatoes and sweet potatoes might not look all that impressive, but those oval-shaped vegetables rank as two of the world’s most-produced crops. (You’re on your own for taste.) The importance of potatoes and sweet potatoes To settle the debate - at least in regard to which potato is the healthier option - we turn to registered dietitian Beth Czerwony, RD. There’s also plenty of arguing over which spud is yummier, of course. PolicyĪt the dinner table, though, they’re often viewed as side-dish siblings - right down to the rivalry over which one is more nutritious. We do not endorse non-Cleveland Clinic products or services. Advertising on our site helps support our mission. Cleveland Clinic is a non-profit academic medical center.
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