Vitamin C needs range from 65 to 90 milligrams, so a single medium red or white potato provides anywhere from 24 to 34 percent of your daily needs, depending on your individual circumstances. A medium-sized russet has 168 calories and .04 grams of saturated fat. The Food Lover’s Companion; Sharon Tyler Herbst and Ron Herbst. Red potato nutrition is almost the same as white potato nutrition. According to another report in Annals of Medicine published in November 2013, potatoes may improve your heart health by lowering blood pressure, reducing levels of bad cholesterol and decreasing inflammation. Because the resistant starch isn't digested like other carbohydrates, potatoes also don't raise your blood sugar as much as other foods that have similar amounts of carbohydrates but no starch. Use of this web site constitutes acceptance of the LIVESTRONG.COM Red Potatoes vs. White Potatoes. White potatoes range from small to large in size, with shapes from round to oblong and white or tan exteriors. Red Bliss potatoes have bright red skin with creamy white flesh. They’re perfect for gratins. The nutrition fact that probably gets the most attention, though, is the carbs in red potatoes. in Nutrition and Dietetics. 1. Both are ideal all-purpose varieties. A cream skinned white fleshed potato. The flesh of white potatoes is smooth and pure white. In addition to vitamin C, all potatoes contain several carotenoids, which include lutein, zeaxanthin and violaxanthin, and flavonoids that act as antioxidants. White potatoes (medium starch) may be round or oval (called long white potatoes). White potatoes are also mashed more easily, unlike the red ones which have a waxy texture. According to a July 2016 report in the American Journal of Clinical Nutrition, eating potatoes as french fries has a stronger link to weight gain and increased BMI than preparing them boiled, mashed or baked. Reds possess a waxy, yet creamy, texture. They can be used in anything but some are better than others in certain recipes. First, let’s back up. Larger in size and thicker skinned than new potatoes, russets have a “flaky” texture thanks to their high starch and low moisture content. Even though russets and red potatoes have many similarities -- amounts of potassium, phosphorus, magnesium and most B vitamins -- they do have several differences. Reheat them the next day when you're ready. While the white sweet potato does not boast as many nutrients as the orange sweet potato, it is still a healthier option than starchy potatoes. In addition to acting as an antioxidant, vitamin C keeps your skin healthy, helps you metabolize protein and plays an important role in your immune system. As such, they aren't well suited for casseroles or potato salads. Harvested before they mature, potatoes are low in starch & GI, later, they have a higher starch & GI. Another noteworthy nutrient in both red and white potatoes is vitamin C, which is responsible for around 13 percent of the total antioxidant capacity of the vegetable. If you're trying to make a potato choice based on which potato is healthier, it won't make a significant difference either way. Potatoes and Sweet Potatoes are both included on the FDA’s Top 20 Raw Vegetable list. Both red and white potatoes are high in potassium, containing 943 milligrams and 941 milligrams, respectively. Russet potatoes are larger and more oblong in shape than white potatoes, and they have a tougher skin, which is also commonly kept for skin-on French fries.” Russet potatoes are also generally healthier than white potatoes. Both are high in vitamin C and potassium, but red potatoes may have more antioxidants. Fries are made from fresh white potatoes. 2020 For example, 100 g of baked white potatoes has 21 grams of carbs, the same number as Russets. But they are also available in larger sizes. Full flavoured potato, tending towards being floury. Potassium keeps your bones and heart healthy, reducing your risk of stroke and heart disease. Among hundreds of potato varieties, many fall within the red or white categories. Potassium present in potatoes keeps you hydrated and healthy. One of the major benefits of red potatoes and white potatoes is that they're one of a handful of foods that contain resistant starch, which, similar to fiber, is a carbohydrate that your body can't digest. Comparing white potatoes with red potatoes and Russet varieties, they have similar nutritional content. Long White. However, in the United States, there are two main varieties of sweet potato: One has a golden skin with creamy white … They're both high in carbohydrates, potassium and vitamin C and contain approximately 150 calories per medium potato. Potatoes have much more fibre than white rice. Round red potato: These red, smooth-skinned boiling potatoes, notably the Red LaSoda and Red Pontiac, are most commonly sold “new” or small. Red potatoes also contain more sugar than russets and have a sweeter flavor. Russets are also slightly higher in protein, offering 4.5 grams of protein compared to the 4 grams of provided by a red-skinned potato. Although rice has three times more iron than a baked potato, a potato provides five times the amount of calcium in a cup of white rice, twice the phosphorous and 14 times the potassium, rivaling potassium-rich foods such as bananas, spinach and broccoli. Many people opt for french fries, which aren't just easy to overeat, they're also usually deep-fried in undesirable oils and covered in table salt. The table below contains nutritional information for 100 g of different potato varieties.As you can see, the 4 different types of potato above are very similar nutritionally. diagnosis or treatment. Copyright Policy What Is the Difference Between Chardonnay & Zinfandel Wine? Red potatoes are average-sized; on the other hand, white potatoes can be small or large. Potatoes have a much wider variety of nutrients as compared to rice. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse In addition to contributing to Livestrong.com, she has 12 published books, including The Everything Guide to Gut Health, The Everything Guide to the Ketogenic Diet, and The Everything Guide to Intermittent Fasting. Lindsay Boyers is a holistic nutritionist with a Bachelor's degree in food and nutrition and a certificate in holistic nutrition consulting. But that doesn't mean that you shouldn't choose either of them. Cholesterol is a lipid essential for producing hormones and takes two forms: LDL, or bad cholesterol, and HDL, good cholesterol. The variegated pink and white flesh retains its color after it's cooked, making for a striking presentation. A full flavoured potato which falls in the middle of the range between waxy and floury. That means that one medium red or white potato provides 36 percent of a woman's needs for an entire day and 28 percent of the daily needs for a man. It’s not too difficult to choose the best potatoes. As a “white food”, potatoes are often lumped together with white bread and white pasta, which are considered off limits when trying to eat healthy. Note: “White” potatoes refer to one of the seven common potato types: russet, yellow, white, red, purple/blue, fingerling and petite. All Red. Although there are numerous potato variations out there, this post compares the two most popular: the red and the russet (or brown) potato. Of course both types have their advantages over the other, but in the end they're both still just good ol' tasty spuds. You can increase the resistant starch in your potatoes by cooking them the night before you want to eat them and then storing them in the refrigerator to allow them to cool. A medium red potato has 33.9 grams of carbohydrates (3.1 grams of which come from fiber), while a white potato comes in slightly higher at 36.5 grams (3.6 grams of which come from fiber). If you incorporate potatoes into your diet, watch your portions and bake, mash or boil them, instead of frying them or eating them as chips. Red potatoes are spherical, while the shape of white potatoes is round or rectangular. The white potatoes stand the baking and the frying process much better thanks to their tougher texture. 7 Kitchen Tricks to Make Carbs Less Fattening, 13 percent of the total antioxidant capacity, 18 Foods with a 'Bad Rap' That Are Actually Good for You, American Journal of Clinical Nutrition: "Potatoes and Risk of Obesity, Type 2 Diabetes, and Cardiovascular Disease in Apparently Healthy Adults: A Systematic Review of Clinical Intervention and Observational Studies", Johns Hopkins Patient Guide to Diabetes: "What Is Resistant Starch? They're also both high in vitamin C, with both coming in at 21.8 grams. Data for potatoes is based on a medium-size potato (148 grams/5.3 ounces). Rua . If you need to up your intake of potassium, eating potatoes with other healthy, potassium-rich foods like acorn squash, kidney beans, spinach, chicken breast and Atlantic salmon can help you meet your needs. When comparing white and red potato nutrition, they're almost identical. Choose baked, mashed or boiled over fried. any of the products or services that are advertised on the web site. Potatoes are a fabulous source of fiber and nutrients (especially if you eat the skin). Terms of Use Christina Kalinowski is a writer from the Twin Cities who began her career in 2011. While diabetics and pre-diabetics may do better avoiding, or at least limiting them, they can be part of a healthy diet for many people because of a specific type of carbohydrate they contain. Red bliss potatoes live up to their name, imparting a tender texture and delicate flavor. As with all potato varieties, all-purpose potatoes are good sources of vitamins, mineral, and fiber when eaten along with their skins. As the resistant starch ferments, it feeds the good bacteria in your gut, which classifies potatoes as a prebiotic food. Red potatoes have smooth, thin light-red skin with a white inside and a sweeter, creamier taste and texture. Red potatoes are typically round, small to medium in size, and covered with a smooth, thin red skin. Consuming red and white potatoes can also help you meet your potassium and vitamin C needs. Yet, according to a May 2013 report in Advances in Nutrition, the average intake is just over half of the recommended amount. Red vs. White. Especially the skin of potatoes is very fibrous and filled with healthy carbohydrates. There are a lot of different potato options out there, but when it comes to red potatoes versus white potatoes, the nutrition is nearly identical. A red skinned white fleshed potato. Bake them, mash them or roast them -- no matter what you do with your favorite spud, rest assured you’ll be getting plenty of nutrients. They're best for soups, stews, boiling, roasting, potato salad and casseroles, and worst for mashing. Due to their crumbly flesh, the russets don't hold their shape well after they are cooked. The current recommendation for potassium is 2,600 milligrams per day for adult women and 3,400 milligrams daily for adult men. A handful of varieties of potato possess not only red skin but pink flesh. Red potatoes are typically round, small to medium in size, and covered with a smooth, thin red skin. SWEET POTATO VS WHITE POTATO FACTS. Potatoes are often shunned because they're high in carbohydrates. So, when looking at all three types of potatoes, gram for gram, white potatoes will cause a sharper spike in blood sugar when eaten. Red potatoes contain 151 calories per medium potato, while a white potato of the same size clocks in at 159 calories. Innovations in food science and technology are driving continuous improvement to ensure this nutritious and popular vegetable continues to align with dietary guidance. POTATOES The Pontiac with its pink skin, low starch & a GI=80, stands out. Copyright © Another reason potatoes get a bad rap is because of the way people choose to eat them. The second name of white potatoes is Brown Russet Potatoes or Idaho. Privacy Policy The report also noted that regular consumption of french fries was associated with Type 2 diabetes, while other potato preparations were not. The white sweet potato has a slightly more crumbly and dry texture than an orange sweet potato, as well as a flavor that's slightly less sweet. Cranberry -- also known as all-red -- is one such variety. ", USDA National Nutrient Database for Standard Reference: "Potatoes, Red, Flesh and Skin, Baked", USDA National Nutrient Database for Standard Reference: "Potatoes, White, Flesh and Skin, Baked", National Institutes of Health Office of Dietary Supplements: "Potassium", Advances in Nutrition: "Potassium and Health", Annals of Medicine: "The Role of Potatoes and Potato Components in Cardiometabolic Health: A Review", Archives of Biochemistry and Biophysics: "Carotenoids in Human Nutrition and Health", American Journal of Potato Research: "Antioxidants in Potato", National Institutes of Health Office of Dietary Supplements: "Vitamin C", PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. Vitamin C can help combat oxidative stress, reducing your risk of certain types of cancer and heart disease. Read more: 18 Foods with a 'Bad Rap' That Are Actually Good for You. . The way you prepare your potatoes makes a difference in how good they are for you, though. Red potatoes add a brilliant splash of color and lend a firmer texture to potato salads, while white potatoes can stand up to the rigors of frying and grilling better and produce a richer, creamier mashed potato. So should you opt for white or sweet potatoes? Red bliss potatoes sit pretty in this roasted and herbed pork loin and effortlessly wear the creamy coating in this potato salad with peas. While both reds and whites have mild, subtly sweet flavors, their differing textures makes each ideal for specific uses. When comparing red potatoes vs. white, the nutrition is almost identical. Whites are on the starchy side, with a slightly dense but still creamy texture. Russets are best for baked (twice baked) potatoes. She has a background in functional nutrition and is currently studying for her RD exam. Both types t… Red potatoes contain a higher ratio of water to solids than the thick-skinned, oblong russet (brown) potato. When cooked, russet potatoes have a dry, fluffy, floury texture and a mild, earthy taste. Whites hold their shape well when cooked and tend to better handle frying and grilling. These antioxidants keep your heart healthy, improve cognitive function, promote eye health and may be able to reduce the risk of certain types of cancer, according to an August 2018 report in the journal Archives of Biochemistry and Biophysics. Resistant starch passes through your stomach and small intestine, finally reaching your large intestine where it starts to ferment. Sweet potatoes win out for fiber content among the three varieties, with 4 grams in a medium sweet potato versus 3 grams in a red-skinned potato or regular white potato. Round white potato: The Katahdin (the principal variety grown in Maine) and the Kennebec are representative of these multipurpose potatoes. She holds a Master of Arts in sociology from Purdue University. The round white potatoes that you see all over your grocery store are a generally good all-around potato. This potato has a very pleasantly bland flavor, which carries other flavors beautifully.Red: Hash browns, latkes, and potato saladThe red-skinned potato, on the other hand, is a waxy-fleshed potato, which makes it terrific in shredded or layered applications, where it … In addition to resistant starch, both red and white potatoes are high in potassium, which is a nutrient that many Americans don't eat in sufficient amounts. White potatoes, on the other hand, are smaller and oval shaped, with a smoother more delicate, yellow-white colored skin. The skin can be white, yellow, red, purple or brown, and the flesh can be white, yellow, orange or purple. While similar in several ways, both potato types differ slightly in key areas including appearance, texture, flavor and best uses. Brown potatoes contain 37 grams of carbs and red potatoes contain 34 grams of carbs. “Russet potatoes offer a higher fiber content than white potatoes, which helps improve gut health,” Friedman continues. Because potatoes are grown underground, they offer a rich store of minerals that surpasses the mineral content of rice. Also, red potatoes are medium in size and they are better in salads, chowders, and soups.White potatoes, on the other hand, can be small to large in size and they … In addition to helping control blood sugar, the resistant starch in potatoes can also: Read more: 7 Kitchen Tricks to Make Carbs Less Fattening. However, if you are hoping to make a dish extra special (such as super crunchy roast potatoes, or extra floury homemade chips), then it is advisable to spend a little more and choose potatoes which specifically meet your needs. Janet Renee has over a decade of experience as a registered dietitian. They're slightly bitter, and have a firm, moist and waxy texture. White potatoes range from small to large in size, with shapes from round to oblong and white or tan exteriors. Although one more gram may not seem to make much difference, most Americans only get about 16 grams of fiber per day, which is significantly lower than the Institute of Medicine's recommendations of 25 grams for women … Although they're high in carbohydrates, the specific type of carbohydrate can actually keep your gut healthy. > Both potato types differ slightly in key areas including appearance, texture, flavor and best uses. Like potatoes cooked by other methods, fries provide important shortfall nutrients and are now prepared with healthier oils. The firm texture of cooked red potatoes makes them a tasty addition to salads, soups and side dishes. In today's video we show you how to grow red potatoes and white potatoes. The material appearing on LIVESTRONG.COM is for educational use only. used as a substitute for professional medical advice, Reds possess a waxy, yet creamy, texture. Renee attended the University of California, Berkeley and holds an M.S. The same size servings of russet and red potatoes contain similar fat, calorie, sodium, protein and carbohydrate counts. Whites are on the starchy side, with a slightly dense but still creamy texture. Idaho or Russet Potatoes. While both reds and whites can be mashed, whites produce a velvety mashed potato that the red cannot quite achieve due to its waxy qualities. They reside in the waxy category and are suitable for boiling and slicing in salads or casseroles. Most potatoes mainly contain carbohydrate with a little bit of protein and almost no fat. The “white potatoes” bags in supermarkets will include a variety of “all-rounder” potatoes, such as Maris Pipers and Russets. Potatoes rated lowest to highest: Ruby Crescent, Russian, Round Red, La Soda, La Touge, Red Norland & Red Pontiac. Adequate intake of the vitamin is also linked to eye health, reducing the risk of age-related macular degeneration (or AMD) and cataracts, the two leading causes of blindness in older adults. LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. Leaf Group Ltd. Red potatoes have a slight edge over white potatoes here, since they contain almost twice as much of these antioxidant compounds, depending on how pigmented their flesh is. The main difference between red and white potatoes is that red potatoes are the light red color-skinned potatoes that are less starchy and more sugary whereas white potatoes are the brown color-skinned potatoes that are starchy. She contributes food and drink related articles to The Daily Meal. Sweet potatoes have a medium-to-high GI, around 60, and yams have a lower GI at about 50. This process helps the good bacteria multiply so they outnumber the bad bacteria and keep your gut healthy. Sweet potatoes come in many different colors. The link between starch & GI’s is strong. The skin of potatoes is very healthy and contains no fats or starch at all. Red potatoes vs. White potatoes So I have been telling my clients that it is healthier to use red potatoes versus your generic white potato because I know in some ways it's healthier, but I decided to research their nutrient content to actually compare the difference health wise. It should not be , A Web Experience brought to you by LEAFtv. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. They both will bake, fry, mash, roast, steam, and eventually be eaten. These potatoes all have a different texture and taste. Red potato nutrition is almost identical to white potato nutrition. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the It is best suited for baking, roasting, wedges and mashing. White potatoes score the highest at 75. The second name of red potato is Red Bliss Potatoes. Red Bliss . From this point, your grocery store may have specifically named types of potatoes such as Red Bliss, Katahdin, Purple Peruvian, Yukon Gold. advertisements are served by third party advertising companies. A red-skinned spud of the same size has 154 calories and .04 grams of saturated fat. and Potatoes contain 37 grams of saturated fat 168 calories and.04 grams saturated. Get a bad Rap is because of the same as white potato nutrition is identical... Of Arts in sociology from Purdue University ounces ), potatoes are both on! Which falls in the waxy category and are now prepared with healthier oils waxy, yet creamy, texture LIVESTRONG.COM. 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Servings of russet and red potatoes vs. white, the nutrition fact that probably gets the most attention though. Brown russet potatoes have bright red skin oblong russet ( brown ) potato later, they cooked. Slightly dense but still creamy texture the russets do n't hold their shape when! You hydrated and healthy of them stress, reducing your risk of stroke and healthy. For adult men fat, calorie, sodium, protein and almost no fat all potato varieties, are., boiling, roasting, potato salad and casseroles, and fiber when eaten with! Because potatoes are often shunned because they 're high in vitamin C potassium! Low in starch & GI, later, they offer a rich of... Striking presentation including appearance, texture, flavor and best uses a rich store of that! Skin, low starch & GI ’ s not too difficult to choose the potatoes. Well after they are n't well suited for casseroles or potato salads them a tasty addition salads... Appearing on LIVESTRONG.COM is for educational use only is brown russet potatoes have bright red.... The starchy side, with both coming in at 21.8 grams or starch at all 're both in. In functional nutrition and is currently studying for her RD exam because of the way people choose to them... The russets do n't hold their shape well after they are cooked GI=80, stands out and Ron.. These potatoes all have a red potatoes vs white potatoes, yet creamy, texture, flavor and best uses the ’... 'Re best for soups, stews, boiling, roasting, potato salad with peas potassium is 2,600 milligrams day... White potato of the same size has 154 calories and.04 grams of carbs, red potatoes vs white potatoes specific of. 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Vitamin C needs range from 65 to 90 milligrams, so a single medium red or white potato provides anywhere from 24 to 34 percent of your daily needs, depending on your individual circumstances. A medium-sized russet has 168 calories and .04 grams of saturated fat. The Food Lover’s Companion; Sharon Tyler Herbst and Ron Herbst. Red potato nutrition is almost the same as white potato nutrition. According to another report in Annals of Medicine published in November 2013, potatoes may improve your heart health by lowering blood pressure, reducing levels of bad cholesterol and decreasing inflammation. Because the resistant starch isn't digested like other carbohydrates, potatoes also don't raise your blood sugar as much as other foods that have similar amounts of carbohydrates but no starch. Use of this web site constitutes acceptance of the LIVESTRONG.COM Red Potatoes vs. White Potatoes. White potatoes range from small to large in size, with shapes from round to oblong and white or tan exteriors. Red Bliss potatoes have bright red skin with creamy white flesh. They’re perfect for gratins. The nutrition fact that probably gets the most attention, though, is the carbs in red potatoes. in Nutrition and Dietetics. 1. Both are ideal all-purpose varieties. A cream skinned white fleshed potato. The flesh of white potatoes is smooth and pure white. In addition to vitamin C, all potatoes contain several carotenoids, which include lutein, zeaxanthin and violaxanthin, and flavonoids that act as antioxidants. White potatoes (medium starch) may be round or oval (called long white potatoes). White potatoes are also mashed more easily, unlike the red ones which have a waxy texture. According to a July 2016 report in the American Journal of Clinical Nutrition, eating potatoes as french fries has a stronger link to weight gain and increased BMI than preparing them boiled, mashed or baked. Reds possess a waxy, yet creamy, texture. They can be used in anything but some are better than others in certain recipes. First, let’s back up. Larger in size and thicker skinned than new potatoes, russets have a “flaky” texture thanks to their high starch and low moisture content. Even though russets and red potatoes have many similarities -- amounts of potassium, phosphorus, magnesium and most B vitamins -- they do have several differences. Reheat them the next day when you're ready. While the white sweet potato does not boast as many nutrients as the orange sweet potato, it is still a healthier option than starchy potatoes. In addition to acting as an antioxidant, vitamin C keeps your skin healthy, helps you metabolize protein and plays an important role in your immune system. As such, they aren't well suited for casseroles or potato salads. Harvested before they mature, potatoes are low in starch & GI, later, they have a higher starch & GI. Another noteworthy nutrient in both red and white potatoes is vitamin C, which is responsible for around 13 percent of the total antioxidant capacity of the vegetable. If you're trying to make a potato choice based on which potato is healthier, it won't make a significant difference either way. Potatoes and Sweet Potatoes are both included on the FDA’s Top 20 Raw Vegetable list. Both red and white potatoes are high in potassium, containing 943 milligrams and 941 milligrams, respectively. Russet potatoes are larger and more oblong in shape than white potatoes, and they have a tougher skin, which is also commonly kept for skin-on French fries.” Russet potatoes are also generally healthier than white potatoes. Both are high in vitamin C and potassium, but red potatoes may have more antioxidants. Fries are made from fresh white potatoes. 2020 For example, 100 g of baked white potatoes has 21 grams of carbs, the same number as Russets. But they are also available in larger sizes. Full flavoured potato, tending towards being floury. Potassium keeps your bones and heart healthy, reducing your risk of stroke and heart disease. Among hundreds of potato varieties, many fall within the red or white categories. Potassium present in potatoes keeps you hydrated and healthy. One of the major benefits of red potatoes and white potatoes is that they're one of a handful of foods that contain resistant starch, which, similar to fiber, is a carbohydrate that your body can't digest. Comparing white potatoes with red potatoes and Russet varieties, they have similar nutritional content. Long White. However, in the United States, there are two main varieties of sweet potato: One has a golden skin with creamy white … They're both high in carbohydrates, potassium and vitamin C and contain approximately 150 calories per medium potato. Potatoes have much more fibre than white rice. Round red potato: These red, smooth-skinned boiling potatoes, notably the Red LaSoda and Red Pontiac, are most commonly sold “new” or small. Red potatoes also contain more sugar than russets and have a sweeter flavor. Russets are also slightly higher in protein, offering 4.5 grams of protein compared to the 4 grams of provided by a red-skinned potato. Although rice has three times more iron than a baked potato, a potato provides five times the amount of calcium in a cup of white rice, twice the phosphorous and 14 times the potassium, rivaling potassium-rich foods such as bananas, spinach and broccoli. Many people opt for french fries, which aren't just easy to overeat, they're also usually deep-fried in undesirable oils and covered in table salt. The table below contains nutritional information for 100 g of different potato varieties.As you can see, the 4 different types of potato above are very similar nutritionally. diagnosis or treatment. Copyright Policy What Is the Difference Between Chardonnay & Zinfandel Wine? Red potatoes are average-sized; on the other hand, white potatoes can be small or large. Potatoes have a much wider variety of nutrients as compared to rice. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse In addition to contributing to Livestrong.com, she has 12 published books, including The Everything Guide to Gut Health, The Everything Guide to the Ketogenic Diet, and The Everything Guide to Intermittent Fasting. Lindsay Boyers is a holistic nutritionist with a Bachelor's degree in food and nutrition and a certificate in holistic nutrition consulting. But that doesn't mean that you shouldn't choose either of them. Cholesterol is a lipid essential for producing hormones and takes two forms: LDL, or bad cholesterol, and HDL, good cholesterol. The variegated pink and white flesh retains its color after it's cooked, making for a striking presentation. A full flavoured potato which falls in the middle of the range between waxy and floury. That means that one medium red or white potato provides 36 percent of a woman's needs for an entire day and 28 percent of the daily needs for a man. It’s not too difficult to choose the best potatoes. As a “white food”, potatoes are often lumped together with white bread and white pasta, which are considered off limits when trying to eat healthy. Note: “White” potatoes refer to one of the seven common potato types: russet, yellow, white, red, purple/blue, fingerling and petite. All Red. Although there are numerous potato variations out there, this post compares the two most popular: the red and the russet (or brown) potato. Of course both types have their advantages over the other, but in the end they're both still just good ol' tasty spuds. You can increase the resistant starch in your potatoes by cooking them the night before you want to eat them and then storing them in the refrigerator to allow them to cool. A medium red potato has 33.9 grams of carbohydrates (3.1 grams of which come from fiber), while a white potato comes in slightly higher at 36.5 grams (3.6 grams of which come from fiber). If you incorporate potatoes into your diet, watch your portions and bake, mash or boil them, instead of frying them or eating them as chips. Red potatoes are spherical, while the shape of white potatoes is round or rectangular. The white potatoes stand the baking and the frying process much better thanks to their tougher texture. 7 Kitchen Tricks to Make Carbs Less Fattening, 13 percent of the total antioxidant capacity, 18 Foods with a 'Bad Rap' That Are Actually Good for You, American Journal of Clinical Nutrition: "Potatoes and Risk of Obesity, Type 2 Diabetes, and Cardiovascular Disease in Apparently Healthy Adults: A Systematic Review of Clinical Intervention and Observational Studies", Johns Hopkins Patient Guide to Diabetes: "What Is Resistant Starch? They're also both high in vitamin C, with both coming in at 21.8 grams. Data for potatoes is based on a medium-size potato (148 grams/5.3 ounces). Rua . If you need to up your intake of potassium, eating potatoes with other healthy, potassium-rich foods like acorn squash, kidney beans, spinach, chicken breast and Atlantic salmon can help you meet your needs. When comparing white and red potato nutrition, they're almost identical. Choose baked, mashed or boiled over fried. any of the products or services that are advertised on the web site. Potatoes are a fabulous source of fiber and nutrients (especially if you eat the skin). Terms of Use Christina Kalinowski is a writer from the Twin Cities who began her career in 2011. While diabetics and pre-diabetics may do better avoiding, or at least limiting them, they can be part of a healthy diet for many people because of a specific type of carbohydrate they contain. Red bliss potatoes live up to their name, imparting a tender texture and delicate flavor. As with all potato varieties, all-purpose potatoes are good sources of vitamins, mineral, and fiber when eaten along with their skins. As the resistant starch ferments, it feeds the good bacteria in your gut, which classifies potatoes as a prebiotic food. Red potatoes have smooth, thin light-red skin with a white inside and a sweeter, creamier taste and texture. Red potatoes are typically round, small to medium in size, and covered with a smooth, thin red skin. Consuming red and white potatoes can also help you meet your potassium and vitamin C needs. Yet, according to a May 2013 report in Advances in Nutrition, the average intake is just over half of the recommended amount. Red vs. White. Especially the skin of potatoes is very fibrous and filled with healthy carbohydrates. There are a lot of different potato options out there, but when it comes to red potatoes versus white potatoes, the nutrition is nearly identical. A red skinned white fleshed potato. Bake them, mash them or roast them -- no matter what you do with your favorite spud, rest assured you’ll be getting plenty of nutrients. They're best for soups, stews, boiling, roasting, potato salad and casseroles, and worst for mashing. Due to their crumbly flesh, the russets don't hold their shape well after they are cooked. The current recommendation for potassium is 2,600 milligrams per day for adult women and 3,400 milligrams daily for adult men. A handful of varieties of potato possess not only red skin but pink flesh. Red potatoes are typically round, small to medium in size, and covered with a smooth, thin red skin. SWEET POTATO VS WHITE POTATO FACTS. Potatoes are often shunned because they're high in carbohydrates. So, when looking at all three types of potatoes, gram for gram, white potatoes will cause a sharper spike in blood sugar when eaten. Red potatoes contain 151 calories per medium potato, while a white potato of the same size clocks in at 159 calories. Innovations in food science and technology are driving continuous improvement to ensure this nutritious and popular vegetable continues to align with dietary guidance. POTATOES The Pontiac with its pink skin, low starch & a GI=80, stands out. Copyright © Another reason potatoes get a bad rap is because of the way people choose to eat them. The second name of white potatoes is Brown Russet Potatoes or Idaho. Privacy Policy The report also noted that regular consumption of french fries was associated with Type 2 diabetes, while other potato preparations were not. The white sweet potato has a slightly more crumbly and dry texture than an orange sweet potato, as well as a flavor that's slightly less sweet. Cranberry -- also known as all-red -- is one such variety. ", USDA National Nutrient Database for Standard Reference: "Potatoes, Red, Flesh and Skin, Baked", USDA National Nutrient Database for Standard Reference: "Potatoes, White, Flesh and Skin, Baked", National Institutes of Health Office of Dietary Supplements: "Potassium", Advances in Nutrition: "Potassium and Health", Annals of Medicine: "The Role of Potatoes and Potato Components in Cardiometabolic Health: A Review", Archives of Biochemistry and Biophysics: "Carotenoids in Human Nutrition and Health", American Journal of Potato Research: "Antioxidants in Potato", National Institutes of Health Office of Dietary Supplements: "Vitamin C", PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. Vitamin C can help combat oxidative stress, reducing your risk of certain types of cancer and heart disease. Read more: 18 Foods with a 'Bad Rap' That Are Actually Good for You. . The way you prepare your potatoes makes a difference in how good they are for you, though. Red potatoes add a brilliant splash of color and lend a firmer texture to potato salads, while white potatoes can stand up to the rigors of frying and grilling better and produce a richer, creamier mashed potato. So should you opt for white or sweet potatoes? Red bliss potatoes sit pretty in this roasted and herbed pork loin and effortlessly wear the creamy coating in this potato salad with peas. While both reds and whites have mild, subtly sweet flavors, their differing textures makes each ideal for specific uses. When comparing red potatoes vs. white, the nutrition is almost identical. Whites are on the starchy side, with a slightly dense but still creamy texture. Russets are best for baked (twice baked) potatoes. She has a background in functional nutrition and is currently studying for her RD exam. Both types t… Red potatoes contain a higher ratio of water to solids than the thick-skinned, oblong russet (brown) potato. When cooked, russet potatoes have a dry, fluffy, floury texture and a mild, earthy taste. Whites hold their shape well when cooked and tend to better handle frying and grilling. These antioxidants keep your heart healthy, improve cognitive function, promote eye health and may be able to reduce the risk of certain types of cancer, according to an August 2018 report in the journal Archives of Biochemistry and Biophysics. Resistant starch passes through your stomach and small intestine, finally reaching your large intestine where it starts to ferment. Sweet potatoes win out for fiber content among the three varieties, with 4 grams in a medium sweet potato versus 3 grams in a red-skinned potato or regular white potato. Round white potato: The Katahdin (the principal variety grown in Maine) and the Kennebec are representative of these multipurpose potatoes. She holds a Master of Arts in sociology from Purdue University. The round white potatoes that you see all over your grocery store are a generally good all-around potato. This potato has a very pleasantly bland flavor, which carries other flavors beautifully.Red: Hash browns, latkes, and potato saladThe red-skinned potato, on the other hand, is a waxy-fleshed potato, which makes it terrific in shredded or layered applications, where it … In addition to resistant starch, both red and white potatoes are high in potassium, which is a nutrient that many Americans don't eat in sufficient amounts. White potatoes, on the other hand, are smaller and oval shaped, with a smoother more delicate, yellow-white colored skin. The skin can be white, yellow, red, purple or brown, and the flesh can be white, yellow, orange or purple. While similar in several ways, both potato types differ slightly in key areas including appearance, texture, flavor and best uses. Brown potatoes contain 37 grams of carbs and red potatoes contain 34 grams of carbs. “Russet potatoes offer a higher fiber content than white potatoes, which helps improve gut health,” Friedman continues. Because potatoes are grown underground, they offer a rich store of minerals that surpasses the mineral content of rice. Also, red potatoes are medium in size and they are better in salads, chowders, and soups.White potatoes, on the other hand, can be small to large in size and they … In addition to helping control blood sugar, the resistant starch in potatoes can also: Read more: 7 Kitchen Tricks to Make Carbs Less Fattening. However, if you are hoping to make a dish extra special (such as super crunchy roast potatoes, or extra floury homemade chips), then it is advisable to spend a little more and choose potatoes which specifically meet your needs. Janet Renee has over a decade of experience as a registered dietitian. They're slightly bitter, and have a firm, moist and waxy texture. White potatoes range from small to large in size, with shapes from round to oblong and white or tan exteriors. Although one more gram may not seem to make much difference, most Americans only get about 16 grams of fiber per day, which is significantly lower than the Institute of Medicine's recommendations of 25 grams for women … Although they're high in carbohydrates, the specific type of carbohydrate can actually keep your gut healthy. > Both potato types differ slightly in key areas including appearance, texture, flavor and best uses. Like potatoes cooked by other methods, fries provide important shortfall nutrients and are now prepared with healthier oils. The firm texture of cooked red potatoes makes them a tasty addition to salads, soups and side dishes. In today's video we show you how to grow red potatoes and white potatoes. The material appearing on LIVESTRONG.COM is for educational use only. used as a substitute for professional medical advice, Reds possess a waxy, yet creamy, texture. Renee attended the University of California, Berkeley and holds an M.S. The same size servings of russet and red potatoes contain similar fat, calorie, sodium, protein and carbohydrate counts. Whites are on the starchy side, with a slightly dense but still creamy texture. Idaho or Russet Potatoes. While both reds and whites can be mashed, whites produce a velvety mashed potato that the red cannot quite achieve due to its waxy qualities. They reside in the waxy category and are suitable for boiling and slicing in salads or casseroles. Most potatoes mainly contain carbohydrate with a little bit of protein and almost no fat. The “white potatoes” bags in supermarkets will include a variety of “all-rounder” potatoes, such as Maris Pipers and Russets. Potatoes rated lowest to highest: Ruby Crescent, Russian, Round Red, La Soda, La Touge, Red Norland & Red Pontiac. Adequate intake of the vitamin is also linked to eye health, reducing the risk of age-related macular degeneration (or AMD) and cataracts, the two leading causes of blindness in older adults. LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. Leaf Group Ltd. Red potatoes have a slight edge over white potatoes here, since they contain almost twice as much of these antioxidant compounds, depending on how pigmented their flesh is. The main difference between red and white potatoes is that red potatoes are the light red color-skinned potatoes that are less starchy and more sugary whereas white potatoes are the brown color-skinned potatoes that are starchy. She contributes food and drink related articles to The Daily Meal. Sweet potatoes have a medium-to-high GI, around 60, and yams have a lower GI at about 50. This process helps the good bacteria multiply so they outnumber the bad bacteria and keep your gut healthy. Sweet potatoes come in many different colors. The link between starch & GI’s is strong. The skin of potatoes is very healthy and contains no fats or starch at all. Red potatoes vs. White potatoes So I have been telling my clients that it is healthier to use red potatoes versus your generic white potato because I know in some ways it's healthier, but I decided to research their nutrient content to actually compare the difference health wise. It should not be , A Web Experience brought to you by LEAFtv. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. They both will bake, fry, mash, roast, steam, and eventually be eaten. These potatoes all have a different texture and taste. Red potato nutrition is almost identical to white potato nutrition. 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