Both potatoes provide an excellent source of vitamin c 45% of the daily value for white potatoes and 30% of the daily value for sweet potatoes. Amazing health benefits of sweet potatoes and nutritional. Calories in 200 g of sweet potato and nutrition facts. Apr 14, 2016 in fact, sweet potatoes only have distant relation with potato, also known as solanum tuberosum. Sweet potato leaves, indeed, are more nutritious than the tuber itself. Calories in 50 g of sweet potato and nutrition facts. Sweet potatoes are a great source of fiber, vitamins, and minerals. Sweet potatoes can be prepared similarly to ordinary baking potatoes. Using the list below for the 16 different sweet potato nutrition entries in our database, the highest amount of nutritional value is found in sweet potato leaves, raw which has a nutritional value of 31. In tanzania, sweet potato ipomoea batatas is grown mainly for survival, though in some regions it is the primary staple crop smith, 2004. A boiled medium sized sweet potato contains 27g of carbs.
Lam is the sixth most important food crop in the world, and new uses for this crop have been identified. There are thousands of foods and recipes in the fatsecret database to choose from, with detailed nutritional information including calories, fat and protein for each serving size. In one study, the average gi value for roasted sweet potato was 82, for baked sweet potato 94, and for boiled sweet potato 46. Your food diary use the fatsecret food diary to track your diet.
Sweet potatoes are also slightly higher in fiber and have a lower glycemic index, meaning they dont cause the same sharp increase in blood sugar as regular potatoes. Read a broad overview of sweet potatoes, including information on nutrition, selection, storage, and preparation. Sweet potatoes are among the healthiest and cheapest, with one of the highest nutrientrich food scores per dollar. Sweet potatoes are starchy tubers with orange, sweet tasting flesh. Farmers can earn more by adding value to sweet potato the. This sweetness continues to increase during storage and when they are cooked.
A sweet potato is a starchy and sweet tasting root vegetable and comes from the morning glory family. There are 86 calories in 100 grams of sweet potato. For a 100g serving the calories content is 42 kcal, the protein content is 2. Smallscale technology and practices for sweet potato growing. A healthy diet should get 10 to 35 percent of its calories from protein, and 20 to 35 percent of its calories from fat. In some englishspeaking countries, people call sweet potatoes with different names like kumara and yam. The aim of the study was to compare the nutritional composition of selected yellow and white sweet potato varieties cultivated in rwanda.
White potatoes pack the greater potassium punch 620 mg vs 440 mg whereas sweet potatoes definitely lead the way in vitamin a 120% of the daily value. A nutritional debate fueled by misinformation, baseless superfood obsessions, and carbohydrate phobias. The increased demand for sweet potatoes during the late winter and early spring months has given rise to numerous inquiries regard ing the best methods of storing and marketing the crop. Cspi ranked sweet potatoes number one in nutritional of all vegetables. Lam cultivated in south eastern polish conditions january 2014 international journal of agricultural research 44. Nutrition facts for sweet potato leaves, raw, recommended daily values and analysis. Sweet potato consumption is highest among americans over 60, and sweet potatoes may have special appeal to aging, healthconscious baby boomers. White triumph cultivar with a white skin and flesh characterized by a significantly higher content of starch, sugar sum, protein, vitamin c, ascorbic acid and phosphorus. These sweet potato has white colored flesh, with the taste of more colorful types of sweet potatoes. Sweet potato is one of the highcalorie starch foods provide 90 calories100 g vis a vis to 70 calories100 g in potato.
Basically, sweet potatos nutrition includes water 75%, carbohydrate 20. A raw sweet potato contains water 77%, carbohydrate 20. Many people think yams and sweet potatoes are the same, but a true yam is a starchy, edible root of the dioscorea genus, and is generally imported to america from the caribbean. Stored properly, in a cool, dark and dry place, sweet potatoes can keep for weeks or months. The storage and marketing of sweet potatoes, by mr. Both potatoes are virtually fatfree, with similar protein contents. The biological value of sweet potato tubers is high. Sweet potatoes can help reducing nutritional problems and can be especially recommended for diabetics. Get full nutrition facts and other common serving sizes of sweet potato including 1 oz and 100 g. Some carbs may have a bad rep, but these taters are made of complex carbohydrates a.
The serving size for boiled sweet potatos is 12 cup. Smallscale technology and practices for sweet potato growing in southeast oklahoma 3 w e found several advantages to growing sweet potatoes on planting ridges as opposed to flatplanting, especially in wet years when waterlogging and diseases might become an issue. Potatoes are important in many diets, but need to be balanced with other vegetables and whole grain foods. Regular consumption of sweet potato is good for stomach ulcers and inflamed conditions of the colon. Depending on the variety, sweet potato flesh can vary from white to orange and even purple. Pdf nutrition value of the sweet potato ipomoea batatas l. White and purple flesh sweet potatoes, as well as organic sweet potatoes, are possible market niches that kentucky growers could fill. E beattie, assistant horticulturist, and recommend that it be published as a farmers bulletin. Two yellow varieties kwizekumwe, 440170 and two white varieties mugande and rutambira 4160 were used for the study. Sweet potatoes contain an enzyme that converts most of its starches into sugars as the potato matures. One medium potato with the skin contributes 2 grams of fiber or 8% of the daily value per serving. Performance of various marketing channels for sweet potato. Daily values are based on 2000 calorie diet and 155 lbs body weight.
The sweet potatos carbohydrate content totals 29 g, or 10 percent of the daily value for a 2,000calorie diet. Nutrition value of the sweet potato ipomoea batatas l. When picking out varieties at the supermarket, remember that a sweet potatos nutritional content is tied directly to the intensity of its color. Low glycemic index foods, like sweet potatoes, cause a gradual rise in blood sugar and make on feel satisfied longer. Boiling potatoes in their skins prevents loss of nutrients.
Cspi ranked sweet potatoes at 184 in nutritional value, more than 100. Potatoes are an excellent source of vitamin c 45% of the dv, which is more vitamin c than one medium tomato 40% dv or sweet potato 30% dv. Sweet potato facts, health benefits and nutritional value. Nutrition facts of sweet potatoes authority remedies. Nutritional values of sweet potatoes one serving size of sweet potatoes, 3. These sweet potato has white colored flesh, with the taste of more. Potatoes usa was one of the first commodity groups to develop and use an fdaapproved nutrition label and has long since promoted positive nutrition messages. Nutritional and medicinal qualities of sweetpotato tops and leaves shahidul islam professor plant science sweetpotato ipomoea batatas l. There are 172 calories in 200 grams of sweet potato. Nutritional and medicinal qualities of sweetpotato tops. The major components include complex carbohydrates known as starch which makes up to 53% of the total carbs content. Sweet potato nutrition health benefits of sweet potatoes. Comparison of the nutrient composition of four sweet potato. The biological value of sweet potato tubers was high.
The skin color varies from whiteyellow, orangered, purplebrown and the flesh color varies from whiteyellow, orangered. Sweet potatoes are packed with potassium, vitamin a, vitamin c and vitamin b6 which supports energy. Nutritional target map the nutritional target map allows you to see at a glance how foods line up with your nutritional and weightmanagement goals. Sweet potatoes are a good source of fiber, vitamins c and d, betacarotene, and minerals such as iron, potassium, and magnesium. The tuber, however, contains no saturated fats or cholesterol, and is a rich source of dietary fiber, antioxidants, vitamins, and minerals than potatoes. Meanwhile, the amount of sweet potato calories is slightly lower as well, with 94 calories in a potato compared to just 90 calories in sweet potato. Sweet potato in tanzania ranks twelfth by value and sixth. Nov 04, 2019 sweet potatoes are an easytoprepare root vegetable, filled with vitamins, minerals, fiber, and healthpromoting phytonutrients. Although china is the largest producer of sweet potatoes, accounting for more than 80% of the world supply, only 40% of the production is used for human consumption and industrial uses, while, the rest goes as animal feed. Heres how these tubers compare and why both deserve a place in your diet. Recognizing this, the national sweetpotato collaborators group and the national sweetpotato association endorsed spelling sweetpotato as one word in 1989.
Sweet potato nutritional value per 100g diet and fitness today. Nutritional and medicinal qualities of sweetpotato tops and. Pdf nutrition value of the sweet potato ipomoea batatas. It is a good source of dietary fiber, with 4 g per serving, or 16 percent of the dv. Sweet potato production in tanzania tanzania produced a total of 1,322,000 mt of sweet potatoes in 2007 fao, 2007. We all love the sugary, caramelized flavor of sweet potatoes, but. One cup 200 grams of baked sweet potato with skin provides. Owing to the presence of iron and calcium, sweet potatoes ensure proper blood flow and also improve bone density. As a result of these efforts, consumer attitudes toward potatoes remained mostly positive for over 30 years. In some communities in eastern africa, sweet potatoes are preserved for the dry season by sundrying to make dried sweet potato chips. Sweet potatoes have been found to helpful in minimizing the risk of heart disease, diabetes and obesity. Compared with yams, sweet potatoes are lower in calories and have far more.
Get full nutrition facts and other common serving sizes of sweet potato including 1 oz and 1 cm long. Yams are often confused with sweet potatoes, can be found in the fresh fruits and vegetables section of your local grocery store. As with other vegetables, yams are low in fat and provide fiber, essential vitamins and minerals to the diet. The content of nutrients in sweet potatoes tubers is discussed in terms of their nutritional utility.
It is a bush type plant with orange moist flesh and deep purple red skin. Health benefits of sweet potato nutritional value of sweet. In fact, sweet potatoes only have distant relation with potato, also known as solanum tuberosum. Weight per weight, 100 g of fresh leaves carry more iron, vitaminc, folates, vitamink, and potassium but less sodium than its tuber. Sweet potato health benefits, nutritional value and uses. Mar 07, 2019 potatoes are low in protein, ranging from 11. In fact, compared to other common food crops such as wheat, rice, and corn potatoes have. But when it comes to nutrition, sweet potatoes score much higher. Nutrition facts for sweet potato leaves, raw, recommended. Read a broad overview of sweet potatoes, including information on nutrition, selection, storage, and. While sweet potatoes are significantly higher in vitamin a and slightly higher in fiber, the white potato wins when it comes to potassium and vitamin c content. The dried chips are boiled and mashed with beans, milled or pounded to make flour, which can be mixed with either millet or cassava flours to make stiff porridge. Sweet potatoes have been found to be beneficial for blood purification as well as lowering of blood pressure.
Cspi ranked sweet potatoes at 184 in nutritional value, more than 100 points ahead of baked idaho potato, spinach or broccoli. Further research is needed to determine the link between potato consumption and type 2 diabetes. Sweet potatoes are considered as one of the most important food crops of man due to the health contributing principles in the. Sweet potatoes ipomea batatas are important nutritious staple crop in rwanda. Multiple studies have shown better absorption of the betacarotene from sweet potatoes when fatcontaining foods are consumed along with the sweet potatoes.
Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. Although it is relatively easy to grow sweet potatoes without chemi. Potatoes and sweet potatoes food and nutrition information. The term sweet potato is really a misnomer, because it implies they are potatoes that are sweet, when in reality they are as different from potatoes as carrots are. Jun 26, 2008 sweet potatoes have been found to be beneficial for blood purification as well as lowering of blood pressure. You have 86 calories from 100 grams of sweet potato, the 4% of your total daily needs.
677 303 1502 486 33 8 1510 873 162 1470 41 370 379 1112 1338 444 1312 716 479 861 189 863 776 788 427 922 1115 644 1332 103 1444 132 660 1041 1476