Potatoes Tommy Hemmert Olesen, CC by 2.0 Continuing by the government's method (hey, you've got to pick a side), the two products are more or less equal in terms of fiber, while the sweet potato, as its name implies, has considerably more sugar. While you may be shunning white potatoes in favor of sweet potatoes, both provide essential nutrients your body needs for good health. If you are trying to lose weight by keeping track of your intake of calories and fat, either rice or potatoes could be helpful. Calories in Potato. Serving Size: 1cup: Amount Per Serving. Comparing the nutrient composition of the two can help you determine how they fit into your meal plan. If you go for a large, you’ll get 162 calories. Sweet potatoes tend to have slightly fewer calories per serving than yams. At first glance, you can see that in corn is just a little the same number of calories as in sweet potato.. Corn has 86 kcal per 100g and sweet potato 86 kcal per 100g so it is pretty easy to calculate that the difference is about 0 %. Regular Mashed Potatoes. Dietitian’s Take: Sweet Potato vs. Potatoes are practical and delish, but they've gotten a bit of a bad rap, nutritionally speaking. After all, sweet potatoes, with their rich orange color, must be healthier, right? To digest both potatoes and sweet potatoes, we have to break down and release the starch stored inside their cells. Moreover, a baked potato of a large size with sour cream is even more calorized with 483 kcal. Each medium sweet potato also delivers four times your daily vitamin A to help build hemoglobin, needed to deliver energizing oxygen to cells throughout your body. If you cook a large potato with cheese and butter, you will get 357 calories per one. However, when it comes down to cauliflower vs. potato, cauliflower wins. A medium baked potato falls between them with 230 calories. Butternut squash has 45 kcal per 100g and sweet potato 86 kcal per 100g so it is pretty easy to calculate that the difference is about 91 %. A medium-sized baked sweet potato has 102 calories, 24 grams of carbohydrates, 2 grams of protein, 4 grams of fiber and no fat or cholesterol. Sweet potatoes are an excellent source of beta carotene, a component of vitamin A, as evidenced by their … Here’s how these tubers compare — and why both deserve a place in your diet. Protein and Fats. Butternut Squash vs Sweet Potato – Which Has A Better Nutritional Profile? Potato. Although a sweet potato offers more fiber, vitamin A and vitamin C, a plain baked potato is not a nutritional zero. A medium-sized (114 g) baked sweet potato provides: Calories: 103; Fat: 0 g Sweet potatoes fries are also relatively low in calories with only 170 calories in a 22 piece serving. butternut squash or potato - where is more nutrients? A cup of plain white rice has 242 calories and brown rice contains 216. In butternut squash and in sweet potato most calories came from carbs. Both these vegetables are nutritious and should be included in your regular diet. Sweet potatoes are full of slowly digested carbohydrates for sustained energy. One cup of raw carrots is a mere 50 calories and 3.5 grams of fiber, so they are a great food for weight loss. It can be very helpful to look at a side-by-side comparison of different foods. 1 medium baked sweet potato has about 100 calories, 24 grams of carbohydrate, 4 grams of fiber and 2 grams of protein. dietary fiber Both sweet potatoes and carrots are high in dietary fiber - sweet potato has 3g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber. Cooking Methods The nutrition of sweet potato fries can be effected dramatically by the way in which they are cooked. Butternut squash has 45 kcal per 100g and potato 77 kcal per 100g so it is pretty easy to calculate that the difference is about 71 %. Calories. Sweet potato is a great source of dietary fiber. The young leaves and shoots are sometimes eaten as greens.The sweet potato is not closely related to the common potato (Solanum tuberosum). Both are nearly fat free, with less than a gram of fat per serving. Find out how sweet potatoes and pumpkin stack up in terms of calories, carbs, fiber, and more. Aug 2, 2017 Getty Images. There have been many studies that have confirmed that counting calories can help you lose weight faster than those who do not count calories at all. Nutritionally, sweet potato has 50% more fiber, a dramatically higher level of Vitamin A, and more Vitamins C and B6, but less potassium than potato. Calories: 113 : Total Fat: 0 g : Saturated Fat: 0 g : Polyunsaturated Fat: 0 g : Monounsaturated Fat: 0 g: Cholesterol: 0 mg: Sodium: 6 mg: Potassium: 477 mg: Total Carbohydrate: 26 g : Dietary Fiber: 2 g : Sugars: 2 g: Protein: 2 g: You hear all the time that to lose weight, you should track what you eat. 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