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. Sweet potatoes are starchy tubers with orange, sweet tasting flesh. Nutrition facts for sweet potato leaves, raw, recommended daily values and analysis. Comparison of the nutrient composition of four sweet potato. 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 one study, the average gi value for roasted sweet potato was 82, for baked sweet potato 94, and for boiled sweet potato 46. 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. 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. Sweet potato leaves, indeed, are more nutritious than the tuber itself. 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. 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.
Sweet potatoes can help reducing nutritional problems and can be especially recommended for diabetics. Cspi ranked sweet potatoes number one in nutritional of all vegetables. In some englishspeaking countries, people call sweet potatoes with different names like kumara and yam. Nutritional and medicinal qualities of sweetpotato tops. These sweet potato has white colored flesh, with the taste of more colorful types of sweet potatoes. Sweet potatoes are among the healthiest and cheapest, with one of the highest nutrientrich food scores per dollar. Lam is the sixth most important food crop in the world, and new uses for this crop have been identified.
E beattie, assistant horticulturist, and recommend that it be published as a farmers bulletin. Stored properly, in a cool, dark and dry place, sweet potatoes can keep for weeks or months. Get full nutrition facts and other common serving sizes of sweet potato including 1 oz and 1 cm long. Heres how these tubers compare and why both deserve a place in your diet. Get full nutrition facts and other common serving sizes of sweet potato including 1 oz and 100 g. Calories in 200 g of sweet potato and nutrition facts.
Nov 04, 2019 sweet potatoes are an easytoprepare root vegetable, filled with vitamins, minerals, fiber, and healthpromoting phytonutrients. Your food diary use the fatsecret food diary to track your diet. These sweet potato has white colored flesh, with the taste of more. Although it is relatively easy to grow sweet potatoes without chemi. There are 172 calories in 200 grams of sweet potato. When picking out varieties at the supermarket, remember that a sweet potatos nutritional content is tied directly to the intensity of its color. The sweet potatos carbohydrate content totals 29 g, or 10 percent of the daily value for a 2,000calorie diet. A raw sweet potato contains water 77%, carbohydrate 20. Depending on the variety, sweet potato flesh can vary from white to orange and even purple. Sweet potatoes are an easytoprepare root vegetable, filled with vitamins, minerals, fiber, and healthpromoting phytonutrients. 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.
As with other vegetables, yams are low in fat and provide fiber, essential vitamins and minerals to the diet. Regular consumption of sweet potato is good for stomach ulcers and inflamed conditions of the colon. 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. Daily values are based on 2000 calorie diet and 155 lbs body weight. Two yellow varieties kwizekumwe, 440170 and two white varieties mugande and rutambira 4160 were used for the study. For a 100g serving the calories content is 42 kcal, the protein content is 2. The skin color varies from whiteyellow, orangered, purplebrown and the flesh color varies from whiteyellow, orangered. A nutritional debate fueled by misinformation, baseless superfood obsessions, and carbohydrate phobias. The tuber, however, contains no saturated fats or cholesterol, and is a rich source of dietary fiber, antioxidants, vitamins, and minerals than potatoes. 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. Read a broad overview of sweet potatoes, including information on nutrition, selection, storage, and.
It is a good source of dietary fiber, with 4 g per serving, or 16 percent of the dv. Nutrition facts of sweet potatoes authority remedies. Sweet potato nutritional value per 100g diet and fitness today. Further research is needed to determine the link between potato consumption and type 2 diabetes. It is a bush type plant with orange moist flesh and deep purple red skin. 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. In fact, sweet potatoes only have distant relation with potato, also known as solanum tuberosum. Read a broad overview of sweet potatoes, including information on nutrition, selection, storage, and preparation. Farmers can earn more by adding value to sweet potato the. Compared with yams, sweet potatoes are lower in calories and have far more. Jun 26, 2008 sweet potatoes have been found to be beneficial for blood purification as well as lowering of blood pressure. The biological value of sweet potato tubers was high. Sweet potatoes can be prepared similarly to ordinary baking potatoes. Nutrition value of the sweet potato ipomoea batatas l.
Pdf nutrition value of the sweet potato ipomoea batatas. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. Pdf nutrition value of the sweet potato ipomoea batatas l. Sweet potatoes contain an enzyme that converts most of its starches into sugars as the potato matures. Sweet potatoes have been found to be beneficial for blood purification as well as lowering of blood pressure. But when it comes to nutrition, sweet potatoes score much higher. Sweet potato production in tanzania tanzania produced a total of 1,322,000 mt of sweet potatoes in 2007 fao, 2007. There are 86 calories in 100 grams of sweet potato. Sweet potatoes have been found to helpful in minimizing the risk of heart disease, diabetes and obesity. White and purple flesh sweet potatoes, as well as organic sweet potatoes, are possible market niches that kentucky growers could fill. Multiple studies have shown better absorption of the betacarotene from sweet potatoes when fatcontaining foods are consumed along with the sweet potatoes. Health benefits of sweet potato nutritional value of sweet. The content of nutrients in sweet potatoes tubers is discussed in terms of their nutritional utility. 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.
We all love the sugary, caramelized flavor of sweet potatoes, but. Nutrition facts for sweet potato, unprepared, raw, recommended daily values and analysis. Calories in 50 g of sweet potato and nutrition facts. Some carbs may have a bad rep, but these taters are made of complex carbohydrates a. Cspi ranked sweet potatoes at 184 in nutritional value, more than 100 points ahead of baked idaho potato, spinach or broccoli. Nutritional target map the nutritional target map allows you to see at a glance how foods line up with your nutritional and weightmanagement goals. 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. In some communities in eastern africa, sweet potatoes are preserved for the dry season by sundrying to make dried sweet potato chips. Sweet potato consumption is highest among americans over 60, and sweet potatoes may have special appeal to aging, healthconscious baby boomers. Nutritional values of sweet potatoes one serving size of sweet potatoes, 3.
Weight per weight, 100 g of fresh leaves carry more iron, vitaminc, folates, vitamink, and potassium but less sodium than its tuber. You have 86 calories from 100 grams of sweet potato, the 4% of your total daily needs. This sweetness continues to increase during storage and when they are cooked. Yams are often confused with sweet potatoes, can be found in the fresh fruits and vegetables section of your local grocery store. Sweet potatoes are a good source of fiber, vitamins c and d, betacarotene, and minerals such as iron, potassium, and magnesium. 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. Mar 07, 2019 potatoes are low in protein, ranging from 11. A boiled medium sized sweet potato contains 27g of carbs. In fact, compared to other common food crops such as wheat, rice, and corn potatoes have. The aim of the study was to compare the nutritional composition of selected yellow and white sweet potato varieties cultivated in rwanda. Boiling potatoes in their skins prevents loss of nutrients.
Cspi ranked sweet potatoes at 184 in nutritional value, more than 100. Sweet potato nutrition health benefits of sweet potatoes. Sweet potatoes ipomea batatas are important nutritious staple crop in rwanda. In tanzania, sweet potato ipomoea batatas is grown mainly for survival, though in some regions it is the primary staple crop smith, 2004. Low glycemic index foods, like sweet potatoes, cause a gradual rise in blood sugar and make on feel satisfied longer. Potatoes are important in many diets, but need to be balanced with other vegetables and whole grain foods. Sweet potatoes are considered as one of the most important food crops of man due to the health contributing principles in the. Sweet potato health benefits, nutritional value and uses. A healthy diet should get 10 to 35 percent of its calories from protein, and 20 to 35 percent of its calories from fat. The biological value of sweet potato tubers is high.
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. Performance of various marketing channels for sweet potato. Both potatoes are virtually fatfree, with similar protein contents. Nutritional and medicinal qualities of sweetpotato tops and. 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.
A sweet potato is a starchy and sweet tasting root vegetable and comes from the morning glory family. Nutrition facts for sweet potato leaves, raw, recommended. 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. Although sweet potato leaves are being eaten in some parts of the world, its root. Nutritional and medicinal qualities of sweetpotato tops and leaves shahidul islam professor plant science sweetpotato ipomoea batatas l. Owing to the presence of iron and calcium, sweet potatoes ensure proper blood flow and also improve bone density. The major components include complex carbohydrates known as starch which makes up to 53% of the total carbs content. Potatoes and sweet potatoes food and nutrition information. Lam cultivated in south eastern polish conditions january 2014 international journal of agricultural research 44. Sweet potatoes are a great source of fiber, vitamins, and minerals. The storage and marketing of sweet potatoes, by mr.
Basically, sweet potatos nutrition includes water 75%, carbohydrate 20. As a result of these efforts, consumer attitudes toward potatoes remained mostly positive for over 30 years. One cup 200 grams of baked sweet potato with skin provides. Sweet potato is one of the highcalorie starch foods provide 90 calories100 g vis a vis to 70 calories100 g in potato. Smallscale technology and practices for sweet potato growing. Sweet potato facts, health benefits and nutritional value. One medium potato with the skin contributes 2 grams of fiber or 8% of the daily value per serving. Sweet potatoes are packed with potassium, vitamin a, vitamin c and vitamin b6 which supports energy. Sweet potato in tanzania ranks twelfth by value and sixth. Sweet potatoes are starchy tubers with orange, sweettasting flesh. Amazing health benefits of sweet potatoes and nutritional. Recognizing this, the national sweetpotato collaborators group and the national sweetpotato association endorsed spelling sweetpotato as one word in 1989.
955 1138 653 196 1102 991 157 629 294 304 277 1315 407 406 224 1151 1202 99 604 765 1276 176 1439 1204 291 115 346 1245 124 217 712 227 1218 91 117