diagnosis or treatment. White potatoes are also mashed more easily, unlike the red ones which have a waxy texture. The skin can be white, yellow, red, purple or brown, and the flesh can be white, yellow, orange or purple. Janet Renee has over a decade of experience as a registered dietitian. 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. A medium-sized russet has 168 calories and .04 grams of saturated fat. advertisements are served by third party advertising companies. Like potatoes cooked by other methods, fries provide important shortfall nutrients and are now prepared with healthier oils. Privacy Policy White potatoes, on the other hand, are smaller and oval shaped, with a smoother more delicate, yellow-white colored skin. SWEET POTATO VS WHITE POTATO FACTS. They’re perfect for gratins. 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. Red potatoes are typically round, small to medium in size, and covered with a smooth, thin red skin. , Full flavoured potato, tending towards being floury. 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. When comparing white and red potato nutrition, they're almost identical. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. She holds a Master of Arts in sociology from Purdue University. Red potatoes have smooth, thin light-red skin with a white inside and a sweeter, creamier taste and texture. Comparing white potatoes with red potatoes and Russet varieties, they have similar nutritional content. Round white potato: The Katahdin (the principal variety grown in Maine) and the Kennebec are representative of these multipurpose potatoes. Red Bliss . The same size servings of russet and red potatoes contain similar fat, calorie, sodium, protein and carbohydrate counts. Resistant starch passes through your stomach and small intestine, finally reaching your large intestine where it starts to ferment. Due to their crumbly flesh, the russets don't hold their shape well after they are cooked. Another reason potatoes get a bad rap is because of the way people choose to eat them. While both reds and whites have mild, subtly sweet flavors, their differing textures makes each ideal for specific uses. 2020 White potatoes range from small to large in size, with shapes from round to oblong and white or tan exteriors. They reside in the waxy category and are suitable for boiling and slicing in salads or casseroles. When cooked, russet potatoes have a dry, fluffy, floury texture and a mild, earthy taste. 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. Round red potato: These red, smooth-skinned boiling potatoes, notably the Red LaSoda and Red Pontiac, are most commonly sold “new” or small. Fries are made from fresh white potatoes. They're also both high in vitamin C, with both coming in at 21.8 grams. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse The flesh of white potatoes is smooth and pure white. 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. > Both potato types differ slightly in key areas including appearance, texture, flavor and best uses. Cholesterol is a lipid essential for producing hormones and takes two forms: LDL, or bad cholesterol, and HDL, good cholesterol. Read more: 18 Foods with a 'Bad Rap' That Are Actually Good for You. Terms of Use Red Bliss potatoes have bright red skin with creamy white flesh. Potatoes and Sweet Potatoes are both included on the FDA’s Top 20 Raw Vegetable list. Potassium present in potatoes keeps you hydrated and healthy. Potatoes are often shunned because they're high in carbohydrates. Potatoes have much more fibre than white rice. Whites are on the starchy side, with a slightly dense but still creamy texture. “Russet potatoes offer a higher fiber content than white potatoes, which helps improve gut health,” Friedman continues. any of the products or services that are advertised on the web site. White potatoes score the highest at 75. All Red. While similar in several ways, both potato types differ slightly in key areas including appearance, texture, flavor and best uses. Even though russets and red potatoes have many similarities -- amounts of potassium, phosphorus, magnesium and most B vitamins -- they do have several differences. 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? Sweet potatoes come in many different colors. White potatoes range from small to large in size, with shapes from round to oblong and white or tan exteriors. . Potassium keeps your bones and heart healthy, reducing your risk of stroke and heart disease. 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. The skin of potatoes is very healthy and contains no fats or starch at all. 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. She contributes food and drink related articles to The Daily Meal. Brown potatoes contain 37 grams of carbs and red potatoes contain 34 grams of carbs. 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 … Christina Kalinowski is a writer from the Twin Cities who began her career in 2011. It should not be A handful of varieties of potato possess not only red skin but pink flesh. The variegated pink and white flesh retains its color after it's cooked, making for a striking presentation. 1. Red potatoes are spherical, while the shape of white potatoes is round or rectangular. 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. The second name of white potatoes is Brown Russet Potatoes or Idaho. Red potato nutrition is almost identical to white potato nutrition. 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. In today's video we show you how to grow red potatoes and white potatoes. So should you opt for white or sweet potatoes? Red potato nutrition is almost the same as white potato nutrition. 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. The white potatoes stand the baking and the frying process much better thanks to their tougher texture. It’s not too difficult to choose the best potatoes. Red Potatoes vs. White Potatoes. Red bliss potatoes live up to their name, imparting a tender texture and delicate flavor. 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 … They're slightly bitter, and have a firm, moist and waxy texture. ", 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. 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. Harvested before they mature, potatoes are low in starch & GI, later, they have a higher starch & GI. The link between starch & GI’s is strong. The way you prepare your potatoes makes a difference in how good they are for you, though. But they are also available in larger sizes. They're best for soups, stews, boiling, roasting, potato salad and casseroles, and worst for mashing. and Although they're high in carbohydrates, the specific type of carbohydrate can actually keep your gut healthy. This process helps the good bacteria multiply so they outnumber the bad bacteria and keep your gut healthy. 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. Russets are best for baked (twice baked) potatoes. They're both high in carbohydrates, potassium and vitamin C and contain approximately 150 calories per medium potato. Red potatoes contain a higher ratio of water to solids than the thick-skinned, oblong russet (brown) potato. Because potatoes are grown underground, they offer a rich store of minerals that surpasses the mineral content of rice. Red potatoes are average-sized; on the other hand, white potatoes can be small or large. However, in the United States, there are two main varieties of sweet potato: One has a golden skin with creamy white … Of course both types have their advantages over the other, but in the end they're both still just good ol' tasty spuds. 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. As the resistant starch ferments, it feeds the good bacteria in your gut, which classifies potatoes as a prebiotic food. Both types t… The second name of red potato is Red Bliss Potatoes. 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. Potatoes have a much wider variety of nutrients as compared to rice. The “white potatoes” bags in supermarkets will include a variety of “all-rounder” potatoes, such as Maris Pipers and Russets. 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. Red potatoes contain 151 calories per medium potato, while a white potato of the same size clocks in at 159 calories. LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. Cranberry -- also known as all-red -- is one such variety. in Nutrition and Dietetics. Especially the skin of potatoes is very fibrous and filled with healthy carbohydrates. Among hundreds of potato varieties, many fall within the red or white categories. 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. They both will bake, fry, mash, roast, steam, and eventually be eaten. Leaf Group Ltd. Potatoes rated lowest to highest: Ruby Crescent, Russian, Round Red, La Soda, La Touge, Red Norland & Red Pontiac. In addition to helping control blood sugar, the resistant starch in potatoes can also: Read more: 7 Kitchen Tricks to Make Carbs Less Fattening. What Is the Difference Between Chardonnay & Zinfandel Wine? Innovations in food science and technology are driving continuous improvement to ensure this nutritious and popular vegetable continues to align with dietary guidance. White potatoes (medium starch) may be round or oval (called long white potatoes). Both are high in vitamin C and potassium, but red potatoes may have more antioxidants. Yet, according to a May 2013 report in Advances in Nutrition, the average intake is just over half of the recommended amount. Whites hold their shape well when cooked and tend to better handle frying and grilling. 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 red-skinned spud of the same size has 154 calories and .04 grams of saturated fat. 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. A Web Experience brought to you by LEAFtv. Long White. 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. The firm texture of cooked red potatoes makes them a tasty addition to salads, soups and side dishes. When comparing red potatoes vs. white, the nutrition is almost identical. Vitamin C can help combat oxidative stress, reducing your risk of certain types of cancer and heart disease. Both are ideal all-purpose varieties. As such, they aren't well suited for casseroles or potato salads. Red bliss potatoes sit pretty in this roasted and herbed pork loin and effortlessly wear the creamy coating in this potato salad with peas. From this point, your grocery store may have specifically named types of potatoes such as Red Bliss, Katahdin, Purple Peruvian, Yukon Gold. These potatoes all have a different texture and taste. As with all potato varieties, all-purpose potatoes are good sources of vitamins, mineral, and fiber when eaten along with their skins. It is best suited for baking, roasting, wedges and mashing. A full flavoured potato which falls in the middle of the range between waxy and floury. Note: “White” potatoes refer to one of the seven common potato types: russet, yellow, white, red, purple/blue, fingerling and petite. Although there are numerous potato variations out there, this post compares the two most popular: the red and the russet (or brown) potato. 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). Choose baked, mashed or boiled over fried. 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. The report also noted that regular consumption of french fries was associated with Type 2 diabetes, while other potato preparations were not. Data for potatoes is based on a medium-size potato (148 grams/5.3 ounces). But that doesn't mean that you shouldn't choose either of them. Larger in size and thicker skinned than new potatoes, russets have a “flaky” texture thanks to their high starch and low moisture content. For example, 100 g of baked white potatoes has 21 grams of carbs, the same number as Russets. Renee attended the University of California, Berkeley and holds an M.S. 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. Reds possess a waxy, yet creamy, texture. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the Use of this web site constitutes acceptance of the LIVESTRONG.COM Sweet potatoes have a medium-to-high GI, around 60, and yams have a lower GI at about 50. Idaho or Russet Potatoes. They can be used in anything but some are better than others in certain recipes. A red skinned white fleshed potato. The Food Lover’s Companion; Sharon Tyler Herbst and Ron Herbst. Lindsay Boyers is a holistic nutritionist with a Bachelor's degree in food and nutrition and a certificate in holistic nutrition consulting. Copyright Policy So, when looking at all three types of potatoes, gram for gram, white potatoes will cause a sharper spike in blood sugar when eaten. 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 … 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. 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