Thursday, December 8

Potato or sweet potato: which is nutritionally healthier?


Autumn is the time for brown and orange vegetables and fruits, such as persimmons, pumpkins or sweet potatoes, rich in ß-carotene and B vitamins, especially A, as well as in sugars and numerous antioxidants.

The nutritional virtues of pumpkin, the queen vegetable of autumn

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And speaking precisely of the sweet potato, it is a tuber that it is only consumed in a massive way seasonally, in autumnalthough it is true that lately it has penetrated very strongly in haute cuisine.

Because the curious thing about this product, that comes from tropical America like the potato Although they do not share a family, since the first is from the convolvulus and the second from the Solanaceae, it is that in other times it was widely consumed at all hours. Just like the potato.

But apparently, the fact that it was relegated from traditional cuisine has to do with its sweet taste, which supposedly combines poorly with stews and other dishes in which the taste of salt predominates.

Also perhaps the fact that its cultivation does not adapt – today this has changed – as well as the potato to all types of climates and that its conservation is somewhat more complicated due to the amount of sweet sugars that are in its pulp and that can be fermented. .

The fact is that domestically, its consumption has survived in parts of the Crown of Aragon as a tradition on the eve of All Saints (November 1), along with chestnuts and a traditional sweet from Catalonia and the Balearic Islands called panelletsone of the few Traditional Spanish specialties protected by the European Union.

Now, is the sweet potato healthier than the potato?

🥔🍠 In fewer calories, the potato wins

Let’s see what their nutritional profiles say, both regarding the number of calories and the contributions in vitamins and minerals.

To start with the calories, the sweet potato provides 115 Kcal per 100 grams and potatoes (new) 73 Kcal per 100 grams. This is undoubtedly due to the presence of free sugars in the sweet potato (4.62 g per 100 g, compared to 0.71 g in the potato), but also to its higher proportion of carbohydrates (24.22 grams). against those of the potato (14.80 grams), all of them in the form of starch.

However, the presence of free sugars in the sweet potato, when looking at what is more fattening, we must also look at the dietary fiber of both, as it will mark the amount of glucose in the blood that can be generated by one tuber and the other. turns out sweet potato has 3 g of fiber per 100g, and the potato has only 2 g of fiber per 100g

This fact allows the sweet potato to better moderate blood sugars and intestinal absorption and, therefore, enables cells to take better advantage of them for direct energy consumption and not for increasing fat reserves. The sweet potato also stands out in total phytosterols (12 mg) compared to the potato (4 mg), something that helps moderate the absorption of excess cholesterol from food.

🍠🥔 In vitamins, the sweet potato

In the vitamins section, the sweet potato wins by a landslide since the white pulp of the potato really has few. The sweet potato especially stands out for its 25mg vitamin C, very interesting as a complement, as well as for 0.65 mg of vitamin A or Retinoland the 4 mg of carotenoids.

In lower doses, it stands out in vitamin B1 and folic acid, with 17 µg. On the other hand, the potato, which does provide 17 mg of vitamin C or ascorbic acid, barely contains 5 µg of carotenoids and only traces of Retinol.

🥔🍠 In minerals, along

As we can see in the following table:


Both tubers stand out in the amount of potassium, notable, as well as in the varied contributions of calcium (sweet potato wins) and magnesium or phosphorus, where the potato wins.

All this is reflected in the following graph:


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