sweet potato vs banana potassium

However, there are many other foods high in potassium to add to your list. Bananas are rich source of potassium and an average size banana contains 422 mg of potassium that fulfills 13 perfect of daily recommended amount of potassium but an average size potato contains 897 mg of potassium and it fulfills 20 percent of daily recommended amount of potassium. The same serving size contains 366% of your RDI for vitamin A, 725% for vitamin K, 57% for folate and 29% for magnesium (8). This article tells…. Avocados, like most fruit, are low in sodium. Magnesium, iron, and potassium (more than a banana) And it’s also fairly low calorie with 200 calories in four small boiled potatoes; Carbs: Based on ½ cup serving of each, there are 23 grams of total carbs in white or brown rice vs 30 grams of total carbs in a potato and 12 grams of total carbs in a sweet potato. Potassium banana Vs. potato. Are Cashews Good for You? By ... we love them in this bacon-and-egg stuffed sweet potato recipe. It's been proven in a study of different foods and their benefits. sweet potato vs banana to create a creamy smoothie June 27, 2019. You can opt for grilled, fried, baked, stuffed, or mashed sweet potatoes for potassium. You can check it out on google if you want to verify that the potato has more potassium. What’s more, this lush, red melon is a great source of vitamins A and C, as well as magnesium. Sweet Potato Banana Smoothie (High Potassium! 4. Each medium fruit provides 422 mg of the mineral, or about 9 percent of your 4,700 mg recommended daily intake. Sweet Potato. “When it comes to the mineral potassium, which is vital for heart, nerve and muscle control, most people think of a banana as the go-to — actually, a banana only contains 422 milligrams of potassium, compared to a red potato, which contains a whopping 1,670 milligrams of potassium,” Friedman continues. Swiss chard, also known as silverbeet or simply chard, is a leafy green vegetable. Head to the diet … And while sweet potatoes contain more vitamin A and vitamin C, white potatoes contain more protein and fiber. Both types of tubers also come with high levels of … Although bananas are a great source of potassium, many other healthy foods — such as sweet potatoes and beets — have more potassium per serving. Tomato paste is made from cooked tomatoes that have been peeled and deseeded. Potato: Their Origins and History. This equates to just over 14% of the AI (1, 24). They’re also low in calories and a good source of fiber. In particular, you could aim to include some of the above 15 high-potassium foods in your diet regularly to help boost your intake. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Have a nutrition question? This article reviews whether mayo is safe when…, Apples are highly nutritious, but you may wonder whether they can really keep the doctor away. Contains more Phosphorus +159.1%. A whole potato baked in its skin has 1,081 milligrams of potassium, while a sweet potato prepared in the same manner offers 694 milligrams. Bananas and potatoes each provide B-complex vitamins plus small amounts of other vitamins without an abundance of calories or overweight. One cup or around 170 grams of boiled beets can give you 518 mg of potassium, or 11% of the AI (1, 22). In fact, one study reported that potatoes are the best dietary source of potassium, calculating that a small baked potato provides 738 mg of potassium, or nearly 16% of the AI (1, 19). Potassium is the mineral that helps … Which one is healthier to snack on at night – a banana or a sweet potato? LA Fitness is registered in the State of Texas as a health spa operator, number 080543. See also our list of low potassium vegetables for more ideas. Contains more Copper +41%. Yams are perennial herbaceous vines cultivated for the consumption of their starchy tubers in many temperate and tropical regions, especially in Africa, South America and the Caribbean, Asia, and Oceania. Bananas are also a great source of natural energy, … They have much-needed potassium (12% Recommended Daily Allowance or “RDA”) that helps to counter the negative effects of sodium intake. While sweet potatoes do have more fiber and protein than butternut squash, the numbers are not significant like the calorie and carb numbers: Fiber: 2.8g squash, 4g sweet potato; Protein: 1.4g squash, 2g sweet potato We side with the … Bananas – Though there are other foods with higher concentrations of potassium than bananas, these sweet yellow fruits are undoubtedly the best-known sources of it. It’s an excellent natural alternative to sports drinks, as it contains key electrolytes that help draw water into your cells, and its natural sugars provide energy during exercise or replenish lost glycogen stores after (11). The sweet potato is a starchy root vegetable packed full of nutrients. It's also important for keeping your heart healthy and your blood pressure in a healthy range. But the truth is, bananas are really nothing to write home about in the potassium department. Butternut squash is a sweet-tasting winter squash. It’s doubtful that a single food is causing an increase in your middle. This root veggie also contains nitrates, which — when converted into nitric oxide — have been shown to support blood vessel function and overall heart health (23). Sweet potatoes have 10% of recommended vitamin A, as well as vitamin C, B6, potassium, and manganese." Sweet potato vs Cassava - In-Depth Nutrition Comparison. Another reason why sweet potatoes are called yams may have to do with the introduction of brown, orange-fleshed sweet potato to the North American market. However, they pack more calories than most fruits and a sizeable amount of natural sugars (24). 5. Low-potassium foods (less than 50 mg per serving): ½ cup of cranberries (45) or cranberry juice cocktail (20) ½ cup of nectar of papaya, mango, or pear (35) How much potassium do vegetables contain? Consider them as an option to add wholesome variety at meal time. Here are 8 potassium-rich foods with more potassium per serving than a banana and flavorful recipes to enjoy them. A whole potato baked in its skin has 1,081 milligrams of potassium, while a sweet potato prepared in the same manner offers 694 milligrams. Here’s our process. However, there are many other foods high in potassium to add to your list. While technically a fruit, it’s cooked like a root vegetable. Potatoes. Sweet Potatoes. A sweet potato contains 438 mg of potassium, while its cousin, the white potato, delivers a whopping 950 mg. This difference matters if you have high blood pressure because potassium is known to help regulate blood pressure, and it is important in the diet if medications for blood pressure are taken that can impact potassium levels. This delicious, vitamin-packed super-food has 542 mg of potassium (for one medium-sized, baked sweet potato, according to the USDA ). Not too shabby, but you can easily do better. When you're looking for more potassium in your diet, a banana is the clear choice. As a percentage of the RDA this is 11 %. White beans are incredibly versatile and can easily be added to your diet, for example as an ingredient for salads or stews. Like avocados, sweet potatoes have become increasingly popular and are often used as an alternative to potatoes. Skip the … Different glycemic indexes We’re pitting Potato Vs Banana as they both pack a good health punch. Potatoes also contain ... Sweet potatoes, however, have more fiber and are slightly lower on the glycemic index than white potatoes. A medium-sized banana contains around 422 mg of potassium. A sweet potato has more calcium, iron, magnesium, phosphorus, potassium, zinc, vitamins C and E than a banana; however, a sweet potato does have more sodium. Potato vs Banana - In-Depth Nutrition Comparison. A banana provides nearly as much magnesium as a potato, but only about one-third as much phosphorus and a little more than half as much potassium. Potatoes are a starchy root vegetable that remains a staple food in several countries worldwide. A medium baked sweet potato has 542 mg (12% DV) of potassium. What’s more, they’re a great source of vitamin K, magnesium and manganese (15). For this reason, they're a good choice for people with metabolic syndrome or pre-diabetes. Skip the … However, there are many different varieties of potatoes, and their potassium content may depend on the soil in which they’re grown. The recommended daily intake for potassium is currently 4,700 mg/day. Comparing potassium in sweet potato vs a banana The amount of potassium in a banana is 358 mg per 100g.As potassium percentage of the RDA this is 8 %. The issue may be the extra calories if you’re consuming two very large bananas, as they will have about 135 calories each. What’s more, sweet potatoes are low in fat, pack a small amount of protein and are a good source of complex carbohydrates and fiber. Potato vs Sweet potato. You can consume fresh tomatoes to get an adequate amount of potassium, and tomato puree … Here’s how these tubers compare — and why they both deserve a place in your diet. Don't be fooled by tricky menu marketing — sweet potato fries are still fries. Want to use it in a meal plan? One cup (205 grams) of butternut squash can give you 582 mg of potassium — over 12% of the AI (1, 17). Potassium is lost during exercise, so a banana is the perfect pre-workout snack: It provides carbohydrates you need for energy, which is key in any workout, along with the potassium you will be losing as you sweat. So, which one’s the winner? Banana vs Potato - In-Depth Nutrition Comparison. 2. Here's the breakdown to include some other foods in this: Baked potato, with skin, 1 medium (844mg) Avocado, 1/2 medium (742mg) Therefore, Sweet potato leaves, raw has 150 mg more potassium than a banana. Comparing potassium in sweet potato vs a banana The amount of potassium in a banana is 358 mg per 100g.As potassium percentage of the RDA this is 8 %. It's been proven in a study of different foods and their benefits. Sweet potatoes are one of the richest source of potassium, as a sweet potato provides you with 694 mg of potassium with only 131 calories. White Potato. Avocados have become extremely popular and trendy — and with good reason. For this reason, blood glucose will rise a little more gradually with sweet potatoes than with white potatoes. One half of an avocado (100 grams) contains 487 mg of potassium, or 10% of the AI. The adequate intake (AI) for potassium is 4,700 mg in healthy individuals, but unfortunately, most people don’t get enough potassium through their diets (1, 2). THE BASICS Think sweet potatoes are healthier than white potatoes? A medium baked potato boasts 542 milligrams of potassium, per the USDA National Nutrient Database.It offers many other nutritional benefits, too. Before starting any exercise program or diet, make sure it is approved by your doctor. Sweet potatoes have about double the calories, carbs, and sugar than than butternut squash (see the chart below—source). Scooping out the interior potato flesh will provide 610 milligrams of potassium, but eating the skin, too, will nearly double the nutrient value. Contains more Zinc +100%. As a percentage of the RDA this is 11 %. 7. Compare Sweet potato to Cassava by vitamins and minerals using the only readable nutrition comparison tool. You can check it out on google if you want to verify that the potato has more potassium. Eat a sweet potato as your go-to side dish all year long. The same amount also packs 716% of the RDI for vitamin K and 214% of the RDI for vitamin A (21). They also provide lots of beta-carotene, fiber, and carbs. A medium banana, by comparison, contains about 440 milligrams of potassium and a cup of coconut water has about 600 milligrams. A medium baked potato boasts 542 milligrams of potassium, per the USDA National Nutrient Database.It offers many other nutritional benefits, too. You can find them online. It’s difficult to know how much these phytates may affect the absorption of minerals like potassium, but if you’re using dried beans it’s best to soak them overnight. Paler-skinned sweet potatoes were already called “sweet potatoes,” so the yam moniker was attached to their orange counterparts. Does eating two bananas a day make my tummy bigger? An Apple a Day Keeps the Doctor Away — Fact or Fiction? If a potassium boost is what you are after, look to the white potato; it has 750 mg of potassium compared to the 542 found in a sweet potato. Coconut water is a fantastic, hydrating drink. They’re often used in burritos and soups. Yam is the common name for some plant species in the genus Dioscorea (family Dioscoreaceae) that form edible tubers. Beets or beetroot are a deep-purple vegetable, often boiled, pickled or added to salads. ©2020 Fitness International, LLC. In general, a potato is richer in vitamins and other essential nutrients. A baked sweet potato with the skin still on contains 542 mg of potassium. Comparing with Sweet potato leaves, raw, in 100g contains 508 mg of potassium. One of these is seen as a carb loaded comfort food and the other as a healthy snack. It’s true that bananas are somewhat more concentrated in sugar (14 grams in a medium banana) than some other fruits, but the effect is insignificant relative to a daily caloric input consisting of 1800-2000 calories. Contains more Potassium +18.7%. Tomato paste is also a good source of vitamin C and lycopene, a beneficial plant compound (1, 16). This article reviews…. 2. You can throw one in your gym bag, but I also love adding a banana to my pre-exercise smoothie. All rights reserved. Interestingly, Potato beat Banana in potassium, having nearly 3 times as much. Potato: The Nutritional Facts. Different glycemic indexes “Increased potassium intake allows the body to excrete more sodium through the … What’s more, avocados may help people with high blood pressure, who are often told to increase their potassium and reduce their salt (sodium) intake. (note: we do not condone violence of any kind, even against know-it-all friends) Both potato and sweet potato are a good source of potassium. The key to getting enough potassium is to eat a good range of plant-based foods each day. These fruits are also a good source of fiber and vitamins A and E (1, 20). Let your potato cool before you eat it and you'll get a dose of gut-friendly resistant starch, too. All rights reserved. Both types of potatoes are rich in fiber, carbs, and vitamins B6 and C. White potatoes are higher in potassium, whereas sweet potatoes contain more vitamin A. They’re highly nutritious. It’s also rich in vitamins C and B, as well as potassium. It is advised to add potassium-rich foods to your diet as it helps in regulating blood pressure. Potatoes and sweet potatoes share a name, but botanically they’re unrelated. This step will help reduce the number of phytates (14). They too have more potassium in one cup than a banana. Overall, based on nutritional facts, the sweet potato comes out on top as the winner in potato versus potato, even though it does have a higher sugar content and lower potassium values. To treat potassium deficiency, eat more potassium-rich foods like sweet potatoes, bananas, and dried apricots. mama mia/shutterstock. Site Map  | Privacy Policy | Terms & Conditions | Living Healthy Media Kit | [Get Adobe Reader]. When you're looking for more potassium in your diet, a banana is the clear choice. As always we’re comparing realistic portions sizes against your RDA* to give you an honest verdict. Additionally, white beans are a great source of iron and plant-based protein (12). Feta cheese is a staple in Greek cuisine and the Mediterranean diet, but you may wonder what type of milk it's made of. Add these to your diet … One potato (136 grams) can provide 515 mg of potassium, which is 11% of the AI (1, 18). Try this: Cut sweet potatoes into 1-inch wedges and coat with a light mixture of olive oil, sea salt and pepper. While white potatoes are lower in fat and sugar, calories and carbs in a sweet potato are lower. One cup also provides 28–61% of the RDI for various B vitamins. Although they may not be traditional staples, they are rich in history, nutrition and taste. They also provide lots of beta-carotene, fiber, and carbs. This concentrated condiment adds great flavor to all tomato-based sauces and dishes. When you're looking for more potassium in your diet, a banana is the clear choice. It is the clear choice for dieters because it has fewer calories and carbs. At 12 percent of the daily recommended intake of potassium or 542 milligrams, there's no reason not to add this option, rich in vitamins A … The current daily value (%DV) for potassium is 4700mg, recently increased from 3,500mg by the FDA. But bananas aren't the only potassium superstars. Although the difference in magnesium and phosphorous content in plantains and banana isn’t much, there is a significant difference in the potassium and vitamin A content. Banana is famous for it's potassium content. « Prev. In fact, one cup (155 grams) provides 676 mg or just over 14% of the AI ( 1, 15 ). Beets are also an excellent source of folate, with one cup (170 grams) providing 34% of the RDI (22). Or that you should avoid both because of carbs? Not a member?Get a complimentary guest pass. Boiled potatoes have significantly less potassium. The banana leads the sweet potato only in folate and vitamin K. Source: USDA National Nutrient Database for Standard Reference Release 28. Here are 15 foods that pack more potassium than a banana. If you eat a whole avocado, you’d get 20% of your daily potassium needs at once (1, 4). One sweet potato (115 grams), baked in its skin, contains about 120 calories, about 3.5 grams of fibre, 1,096 micrograms of vitamin A (considerably more than your daily recommended amount) and good amounts of vitamins B6 and C, potassium and folate. Want more? They come in a variety of colours including white, orange, yellow and purple. A medium baked sweet potato has 542 mg (12% DV) of potassium… That's because potassium helps counteract the blood pressure-raising effect of sodium. Just three tablespoons or about 50 grams contain 486 mg of potassium, which is just over 10% of the AI. So the next time that ‘know-it-all friend’ tells you to eat a Banana to get Potassium, throw a Potato at them, they’ll thank you for it. One average-sized banana provides us with a respectable 422 milligrams of potassium, which is 11 percent of the 4,700 milligrams that adults are expected to receive daily. Sweet potatoes are lower in calories and have a lower glycemic index than regular white or red potatoes. Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article! A large, cooked sweet potato in the skin contains more than 850 milligrams. As one cup (179 grams) alone contains nearly 19 grams of fiber, they also happen to be very filling (12). Any type of baked potato has more potassium than a banana. According to the USDA, one medium baked sweet potato with skin contains 103 calories, 2.29 grams of protein, 0.27 grams of fat, 23.6 grams of carbohydrates, 3.8 grams of fiber and 7.39 grams of sugar The term white beans can refer to navy (pea) beans, cannellini (white kidney) beans, great northern beans or lima beans. ... Sweet potatoes are a powerhouse when it comes to nutrition: they are a great source of potassium, vitamin C, B6, fibre, and this in combination with healthy complex carbs manages blood sugar levels and adds substance without adding extra sugar. This article reviews whether…, You may have heard a lot about cleanses or detoxes for psoriasis, but you may wonder whether these methods are effective or safe. Tomato Sauces. Sweet Potato vs. Similarly, about three cups (100 grams) of raw spinach contain 558 mg of potassium, also around 12% of the AI (9). Vegetables high in potassium include beet greens, lima beans, Swiss chard, potatoes, acorn squash, spinach, boy choy, mushrooms, tomatoes, and, sweet potatoes. For those wanting to increase their potassium intake to help prevent or manage high blood pressure, beets may have an added advantage. This article examines the evidence for and against eating soy. A cup butternut squash also provides 582 mg of potassium, more than you would find in a banana. Squash and sweet potatoes are convenient, colorful vegetables that make healthy additions to any dish. In fact, a medium potato contains twice as much potassium as a medium banana. Cashews are a kidney-shaped seed sourced from the cashew tree. The root vegetable is also high in potassium; a single baked sweet potato contains about 500 mg. Manganese and vitamins A and C are also prevalent in the sweet side dish. Surprise, surprise: A single medium baked potato has 941 mg (20 percent DV) of potassium. Sweet Potatoes. Potato vs Sweet potato. One cup (156 grams) of frozen spinach contains 540 mg of potassium, or roughly 12% of the AI (1, 8). Although white beans may have more potassium than black beans, the latter are still a great source of potassium. Bananas also have a good amount of fiber (3 grams), vitamins B6 (22% for men, 32% for women) and C (17% RDA), as well as the minerals manganese, biotin, and copper. Potato. Watermelon is a large, delicious fruit with a high water content. A baked sweet potato has the same calories per gram as a banana, yet has one gram more fiber and five grams less sugar per medium serving. If you buy through links on this page, we may earn a small commission. ): I need to sneak more potassium into my diet , bananas are number one and sweet potatoes also have potassium . Case in point: Ahead you'll find 16 foods that pack more potassium than a banana. Banana vs Strawberry. To treat potassium deficiency, eat more potassium-rich foods like sweet potatoes, bananas, and dried apricots. You can even purchase them online. In the wake of food shortages or insufficient funds to buy groceries, you may find yourself wondering if your dog's food is a viable option to help…. How to substitute: 1 Cup of sweet potato = 1 Banana Creamy Carob Smoothie (1 big, or 2 smaller portions) Ingredients: 1 ½ C Milk 1 C Sweet Potato 1 C Cauliflower 1 Tbsp Carob Powder 4 Dried Dates 2 Tbsp Peanut Butter ½ Tsp Cinnamon Directions: Prepare your sweet potato ahead to have it ready any time you need it. This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. It’s advisable to pick the product with the fewest ingredients. Without a doubt, spinach is one of the most nutrient-dense vegetables around. Sweet Potato vs. Both types of potatoes are rich in fiber, carbs, and vitamins B6 and C. White potatoes are higher in potassium, whereas sweet potatoes contain more vitamin A. You can opt for grilled, fried, baked, stuffed, or mashed sweet potatoes for potassium… All rights reserved. In fact, one sweet potato contains approximately the same amount of potassium as a banana. Potato Vs. Banana. Medium Potato. Bananas – Though there are other foods with higher concentrations of potassium than bananas, these sweet yellow fruits are undoubtedly the best-known sources of it. Healthline Media does not provide medical advice, diagnosis, or treatment. They’re a fantastic source of potassium, as one fruit can bestow 666 mg. © 2005-2020 Healthline Media a Red Ventures Company. Summary: The white potato is a good source of potassium, particularly when the skin is left on. Sweet Potato 1 medium-size baked with skin: 950 mg. Also notable is a sweet potato’s vitamin A content, which is nearly three times that of banana and meets your RDA in one serving! Just two wedges of watermelon (about 1/8 of a melon or 572 grams) will give you 640 mg of potassium, just under 14% of the AI (1, 10). Boiled potatoes have significantly less potassium. A large, cooked sweet potato in the skin contains more than 850 milligrams. Banana vs Apple. Smoothies are a different way to have potatoes=) Youll need Sweet potato Banana Cinnamon Cardammom Ice Milk/Soy m… Nutrition, Benefits, and Downsides. A sweet potato has more calcium, iron, magnesium, phosphorus, potassium, zinc, vitamins C and E than a banana; however, a sweet potato does have more sodium. The same serving size also contains 172 calories, 44 grams of carbohydrates, 3.4 grams of protein, 0.8 grams of fat and 2.2 grams of fiber (10). Contains more Zinc +100%. Though bananas are lauded for their potassium content, one cup (179 grams) of any of these beans has twice as much potassium as one banana. Potatoes are rich in potassium, delivering more potassium than a banana and 26 percent of your daily value. They’re an especially nutritious way of supporting your potassium intake — one medium-sized sweet potato contains 541 mg or 12% of your potassium AI (1, 7). These days, it’s just a way for people to distinguish between two types of sweet potatoes. But bananas are not the only potassium heroes. Potatoes: One single baked potato (with the skin on) can deliver over 1,000 milligrams of potassium—which is more than twice what a single small banana boasts. It helps maintain normal blood pressure, transports nutrients into your cells and supports healthy nerve and muscle function. If you don’t burn off the second banana, it would add 135 calories to your consumption daily. Potato vs Tomato. In a nutrition battle between a banana and sweet potato, the sweet potato would come out ahead. Bananas are such a nutritious food! Bananas have 358 milligrams of potassium and one percent of the RDI of vitamin A. They’re also an excellent source of vitamin A, as one sweet potato provides over 400% of your RDI (7). Potassium banana Vs. potato Bananas are rich source of potassium and an average size banana contains 422 mg of potassium that fulfills 13 perfect of daily recommended amount of potassium but an average size potato contains 897 mg of potassium and it fulfills 20 percent of daily recommended amount of potassium. One 5-inch raw sweet potato contains about 438 milligrams of potassium. Can You Treat Psoriasis with Detoxes or Cleanses? One cup (172 grams) of black beans gives you 611 mg, or 13% of the AI (1, 13). Edamame, traditionally eaten in Japan, are immature soybeans served in the pod. On this page, we compare Banana Versus Potato to see which food has fewer calories, less fat, more protein, and more fiber. Try this: Peel and boil the small “new” potatoes available in spring until fork tender, then toss with chopped parsley, fennel seeds, lemon juice, salt and pepper. Watch out for tomato pastes that have added sugars, additives or preservatives. WHITE VS. SWEET POTATOES: WHICH ARE REALLY HEALTHIER? Contains more Copper +41%. You can purchase tomato paste online. Half an avocado provides 7 mg or just 0.5% of your recommended dietary intake (RDI) of sodium (4). It also packs a punch with other nutrients. Edamame are delicious lightly steamed as an accompaniment to meals. Potatoes are commonly used in different Indian recipes. Just one cup (178 grams) of cooked chard provides 961 mg or 20% of the AI for potassium — that’s more than double the potassium in a banana (1, 21). On the other hand, pomegranates also have 11 grams of fiber, which can help slow digestion and make you feel fuller longer. At 12 percent of the daily recommended intake of potassium or 542 milligrams, there's no reason not to add this option, rich in vitamins A and C, fiber, and protein, to the regular roster. However, as black beans contain phytates which can reduce your body’s absorption of minerals, not all of that potassium may be put to use. In fact, one cup (155 grams) provides 676 mg or just over 14% of the AI (1, 15). Compare Banana to Potato by vitamins and minerals using the only readable nutrition comparison tool. Scooping out the interior potato flesh will provide 610 milligrams of potassium, but eating the skin, too, will nearly double the nutrient value.

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