Gabe Mirkin, M.D.
Both white potatoes and sweet potatoes contain a variety
of nutrients. Here’s the comparison:
7-ounce white potato with skin: 220 calories, 5g protein,
51g carbs, 20mg calcium, 115mg phosphorus, 2.8g iron, 16mg sodium,
844mg potassium, 4g fiber, .22mg thiamin, .07mg riboflavin,
3.3mg niacin, 16mg vitamin C
7-ounce sweet potato: 208 calories, 3.5g protein, 49g carbs,
56mg calcium, 110mg phosphorus, 1g iron, 20mg sodium,
693mg potassium, 5g fiber, 4350 RE vitamin A, .14mg thiamin,
.13mg riboflavin, 1.2mg niacin, 49mg vitamin C.
So, as you can see, sweet potatoes are a good source of
vitamin A, and have a little more vitamin C and calcium (but less
iron) than white potatoes; otherwise they're pretty much equal.
We eat the potato skins as well as the flesh; the skins of many
vegetables and fruits are concentrated sources of nutrients and
fiber. If you’re diabetic or trying to lose weight, eat your root
vegetables WITH other foods, not alone as snacks.
Here are some of Diana’s favorite recipes using sweet potatoes:
Sweet Potato Salad with Pineapple
Sweet Potato Bisque (a lovely creamy soup)
Sweet Potato Curry
March 25, 2006