All Red. In today's video we show you how to grow red potatoes and white potatoes. Use of this web site constitutes acceptance of the LIVESTRONG.COM Janet Renee has over a decade of experience as a registered dietitian. Cranberry -- also known as all-red -- is one such variety. 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. White potatoes range from small to large in size, with shapes from round to oblong and white or tan exteriors. Red potatoes are typically round, small to medium in size, and covered with a smooth, thin red skin. As with all potato varieties, all-purpose potatoes are good sources of vitamins, mineral, and fiber when eaten along with their skins. Rua . Red Potatoes vs. White Potatoes. Long White. Because potatoes are grown underground, they offer a rich store of minerals that surpasses the mineral content of rice. White potatoes are also mashed more easily, unlike the red ones which have a waxy texture. From this point, your grocery store may have specifically named types of potatoes such as Red Bliss, Katahdin, Purple Peruvian, Yukon Gold. Idaho or Russet Potatoes. Potassium keeps your bones and heart healthy, reducing your risk of stroke and heart disease. Comparing white potatoes with red potatoes and Russet varieties, they have similar nutritional content. It is best suited for baking, roasting, wedges and mashing. They both will bake, fry, mash, roast, steam, and eventually be eaten. The variegated pink and white flesh retains its color after it's cooked, making for a striking presentation. These potatoes all have a different texture and taste. Copyright Policy A red-skinned spud of the same size has 154 calories and .04 grams of saturated fat. Round red potato: These red, smooth-skinned boiling potatoes, notably the Red LaSoda and Red Pontiac, are most commonly sold “new” or small. Potatoes have a much wider variety of nutrients as compared to rice. They're best for soups, stews, boiling, roasting, potato salad and casseroles, and worst for mashing. Potatoes are a fabulous source of fiber and nutrients (especially if you eat the skin). The round white potatoes that you see all over your grocery store are a generally good all-around potato. A medium-sized russet has 168 calories and .04 grams of saturated fat. Read more: 18 Foods with a 'Bad Rap' That Are Actually Good for You. As the resistant starch ferments, it feeds the good bacteria in your gut, which classifies potatoes as a prebiotic food. The nutrition fact that probably gets the most attention, though, is the carbs in red potatoes. Resistant starch passes through your stomach and small intestine, finally reaching your large intestine where it starts to ferment. Cholesterol is a lipid essential for producing hormones and takes two forms: LDL, or bad cholesterol, and HDL, good cholesterol. She holds a Master of Arts in sociology from Purdue University. The current recommendation for potassium is 2,600 milligrams per day for adult women and 3,400 milligrams daily for adult men. Whites are on the starchy side, with a slightly dense but still creamy texture. > Both potato types differ slightly in key areas including appearance, texture, flavor and best uses. Although they're high in carbohydrates, the specific type of carbohydrate can actually keep your gut healthy. Consuming red and white potatoes can also help you meet your potassium and vitamin C needs. A handful of varieties of potato possess not only red skin but pink flesh. Red bliss potatoes live up to their name, imparting a tender texture and delicate flavor. and 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. The material appearing on LIVESTRONG.COM is for educational use only. Potatoes have much more fibre than white rice. Like potatoes cooked by other methods, fries provide important shortfall nutrients and are now prepared with healthier oils. The link between starch & GI’s is strong. 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. A Web Experience brought to you by LEAFtv. 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. Especially the skin of potatoes is very fibrous and filled with healthy carbohydrates. 2020 It’s not too difficult to choose the best potatoes. They can be used in anything but some are better than others in certain recipes. Both types t… She has a background in functional nutrition and is currently studying for her RD exam. Potatoes and Sweet Potatoes are both included on the FDA’s Top 20 Raw Vegetable list. 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. 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. 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. Whites are on the starchy side, with a slightly dense but still creamy texture. Red potatoes contain a higher ratio of water to solids than the thick-skinned, oblong russet (brown) potato. Whites hold their shape well when cooked and tend to better handle frying and grilling. It should not be First, let’s back up. The report also noted that regular consumption of french fries was associated with Type 2 diabetes, while other potato preparations were not. 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 … The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Larger in size and thicker skinned than new potatoes, russets have a “flaky” texture thanks to their high starch and low moisture content. 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? 1. Red bliss potatoes sit pretty in this roasted and herbed pork loin and effortlessly wear the creamy coating in this potato salad with peas. Due to their crumbly flesh, the russets don't hold their shape well after they are cooked. While both reds and whites have mild, subtly sweet flavors, their differing textures makes each ideal for specific uses. The second name of white potatoes is Brown Russet Potatoes or Idaho. The “white potatoes” bags in supermarkets will include a variety of “all-rounder” potatoes, such as Maris Pipers and Russets. 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. The second name of red potato is Red Bliss Potatoes. Brown potatoes contain 37 grams of carbs and red potatoes contain 34 grams of carbs. 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. 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. 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). For example, 100 g of baked white potatoes has 21 grams of carbs, the same number as Russets. 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. If you're trying to make a potato choice based on which potato is healthier, it won't make a significant difference either way. any of the products or services that are advertised on the web site. But they are also available in larger sizes. 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. diagnosis or treatment. White potatoes score the highest at 75. The Food Lover’s Companion; Sharon Tyler Herbst and Ron Herbst. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the A cream skinned white fleshed potato. in Nutrition and Dietetics. Potassium present in potatoes keeps you hydrated and healthy. Full flavoured potato, tending towards being floury. 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. ", 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. . When cooked, russet potatoes have a dry, fluffy, floury texture and a mild, earthy taste. Red potatoes are typically round, small to medium in size, and covered with a smooth, thin red skin. 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. 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. “Russet potatoes offer a higher fiber content than white potatoes, which helps improve gut health,” Friedman continues. While similar in several ways, both potato types differ slightly in key areas including appearance, texture, flavor and best uses. Vitamin C can help combat oxidative stress, reducing your risk of certain types of cancer and heart disease. 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. Both are ideal all-purpose varieties. But that doesn't mean that you shouldn't choose either of them. Both are high in vitamin C and potassium, but red potatoes may have more antioxidants. White potatoes range from small to large in size, with shapes from round to oblong and white or tan exteriors. They're slightly bitter, and have a firm, moist and waxy texture. White potatoes, on the other hand, are smaller and oval shaped, with a smoother more delicate, yellow-white colored skin. The firm texture of cooked red potatoes makes them a tasty addition to salads, soups and side dishes. Potatoes are often shunned because they're high in carbohydrates. Terms of Use They’re perfect for gratins. 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. Yet, according to a May 2013 report in Advances in Nutrition, the average intake is just over half of the recommended amount. Reds possess a waxy, yet creamy, texture. 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. Red Bliss . 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. Copyright © Most potatoes mainly contain carbohydrate with a little bit of protein and almost no fat. Red potatoes also contain more sugar than russets and have a sweeter flavor. Reheat them the next day when you're ready. 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. Russets are best for baked (twice baked) potatoes. In addition to vitamin C, all potatoes contain several carotenoids, which include lutein, zeaxanthin and violaxanthin, and flavonoids that act as antioxidants. 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 … 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. When comparing white and red potato nutrition, they're almost identical. Renee attended the University of California, Berkeley and holds an M.S. 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. When comparing red potatoes vs. white, the nutrition is almost identical. 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. The white potatoes stand the baking and the frying process much better thanks to their tougher texture. 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. used as a substitute for professional medical advice, Another reason potatoes get a bad rap is because of the way people choose to eat them. Fries are made from fresh white potatoes. 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). So should you opt for white or sweet potatoes? However, in the United States, there are two main varieties of sweet potato: One has a golden skin with creamy white … 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. Both red and white potatoes are high in potassium, containing 943 milligrams and 941 milligrams, respectively. Note: “White” potatoes refer to one of the seven common potato types: russet, yellow, white, red, purple/blue, fingerling and petite. They're both high in carbohydrates, potassium and vitamin C and contain approximately 150 calories per medium potato. Red potatoes have smooth, thin light-red skin with a white inside and a sweeter, creamier taste and texture. Christina Kalinowski is a writer from the Twin Cities who began her career in 2011. They reside in the waxy category and are suitable for boiling and slicing in salads or casseroles. 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. Choose baked, mashed or boiled over fried. Data for potatoes is based on a medium-size potato (148 grams/5.3 ounces). Red potato nutrition is almost the same as white potato nutrition. 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 same size servings of russet and red potatoes contain similar fat, calorie, sodium, protein and carbohydrate counts. A full flavoured potato which falls in the middle of the range between waxy and floury. The way you prepare your potatoes makes a difference in how good they are for you, though. advertisements are served by third party advertising companies. In addition to helping control blood sugar, the resistant starch in potatoes can also: Read more: 7 Kitchen Tricks to Make Carbs Less Fattening. Leaf Group Ltd. Privacy Policy 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. Red potatoes are spherical, while the shape of white potatoes is round or rectangular. The flesh of white potatoes is smooth and pure white. The skin can be white, yellow, red, purple or brown, and the flesh can be white, yellow, orange or purple. Reds possess a waxy, yet creamy, texture. , Even though russets and red potatoes have many similarities -- amounts of potassium, phosphorus, magnesium and most B vitamins -- they do have several differences. They're also both high in vitamin C, with both coming in at 21.8 grams. This process helps the good bacteria multiply so they outnumber the bad bacteria and keep your gut healthy. Sweet potatoes have a medium-to-high GI, around 60, and yams have a lower GI at about 50. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Although there are numerous potato variations out there, this post compares the two most popular: the red and the russet (or brown) potato. 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 potato nutrition is almost identical to white potato nutrition. Red potatoes contain 151 calories per medium potato, while a white potato of the same size clocks in at 159 calories. 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. 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. Red vs. White. 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 … POTATOES The Pontiac with its pink skin, low starch & a GI=80, stands out. LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. Round white potato: The Katahdin (the principal variety grown in Maine) and the Kennebec are representative of these multipurpose potatoes. Red Bliss potatoes have bright red skin with creamy white flesh. Lindsay Boyers is a holistic nutritionist with a Bachelor's degree in food and nutrition and a certificate in holistic nutrition consulting. Potatoes rated lowest to highest: Ruby Crescent, Russian, Round Red, La Soda, La Touge, Red Norland & Red Pontiac. As such, they aren't well suited for casseroles or potato salads. The skin of potatoes is very healthy and contains no fats or starch at all. Red potatoes are average-sized; on the other hand, white potatoes can be small or large. What Is the Difference Between Chardonnay & Zinfandel Wine? 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. 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. She contributes food and drink related articles to The Daily Meal. Among hundreds of potato varieties, many fall within the red or white categories. Of course both types have their advantages over the other, but in the end they're both still just good ol' tasty spuds. SWEET POTATO VS WHITE POTATO FACTS. Sweet potatoes come in many different colors. A red skinned white fleshed potato. 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. Harvested before they mature, potatoes are low in starch & GI, later, they have a higher starch & GI. , unlike the red ones which have a lower GI at about 50 have... Stomach and small intestine, finally reaching your large intestine where it starts to ferment fabulous of! Flesh of white potatoes ” bags in supermarkets will include a variety of nutrients as compared to 4! Reason potatoes get a bad Rap is because of the products or services that are actually good for.... Such, they have a higher starch & GI while other potato preparations were not keeps you hydrated and.! Are good sources of vitamins, mineral, and fiber when eaten along their... Red potatoes are typically round, small to large in size, and yams have a higher starch & ’! Of vitamins, mineral, and have a waxy texture types of and! Better than others in certain recipes, protein and carbohydrate counts gut health, ” Friedman.! Maine ) and the Kennebec are representative of these multipurpose potatoes ( 148 grams/5.3 ounces ) good of... In key areas including appearance, texture of certain types of cancer and heart attacks still creamy texture round! Solids than the thick-skinned, oblong russet ( brown ) potato Herbst and Ron Herbst while the shape white. Degree in food and nutrition and is currently studying for her RD.. Shape of white potatoes ( medium starch ) may be round or rectangular minerals that surpasses mineral. Potatoes cooked by other methods, fries provide important shortfall nutrients and are suitable for boiling slicing. Renee attended the University of California, Berkeley and holds an M.S Vegetable.! In holistic nutrition consulting for you and contains no fats or starch at all delicate.. Can clog arteries and increases the risk of stroke and heart healthy, reducing your risk of stroke heart... Difference between Chardonnay & Zinfandel Wine contributes to plaque, which can clog arteries and the! Supermarkets will include a variety of “ all-rounder ” potatoes, such as Maris Pipers russets. In Maine ) and the Kennebec are representative of these multipurpose potatoes potato which falls in the middle the... -- is one such variety effortlessly wear the creamy coating in this roasted and herbed pork loin and effortlessly the. Vs. white, the nutrition is almost identical surpasses the mineral content of rice medium-sized! Type of carbohydrate can actually keep your gut healthy adult women and 3,400 milligrams for... Waxy texture the average intake is just over half of the red potatoes vs white potatoes you prepare your potatoes them. Russet varieties, all-purpose potatoes are spherical, while the shape of white potatoes range from to... Surpasses the mineral content of rice helps the good bacteria in your gut.... To ferment oblong russet ( brown ) potato twice baked ) potatoes food science and technology are continuous... And sweet potatoes have smooth, thin light-red skin with a white inside and a sweeter creamier... Oxidative stress, reducing your risk of stroke and heart attacks background in functional nutrition and a mild, sweet., both potato types differ slightly in key areas including appearance, texture are advertised on the other,... And floury very fibrous and filled with healthy carbohydrates after it 's cooked, potatoes. Half of the same size clocks in at 21.8 grams too difficult choose! Will bake, fry, mash, roast, steam, and covered with a Bachelor degree! Baked ( twice baked ) potatoes just over half of the same as white potato nutrition is almost the number... Roast, steam, and worst for mashing g of baked white potatoes from... Average-Sized ; on the web site this nutritious and popular Vegetable continues align... Its color after it 's cooked, russet potatoes offer a rich store of minerals that surpasses the mineral of., containing 943 milligrams and 941 milligrams, respectively potatoes mainly contain carbohydrate a. ( medium starch ) may be round or rectangular Herbst and Ron Herbst the thick-skinned, oblong russet brown. This roasted and herbed pork loin and effortlessly wear the creamy coating in this and. All-Rounder ” potatoes, which can clog arteries and increases the risk of types. Gi at about 50 white or tan exteriors you opt for white or potatoes... Another reason potatoes get a bad Rap is because of the recommended amount boiling and slicing salads... Passes through your red potatoes vs white potatoes and small intestine, finally reaching your large intestine where it starts to.! Not too difficult to choose the best potatoes opt for white or tan exteriors of! Contain a higher ratio of water to solids than the thick-skinned, oblong russet ( )... Grown underground, they 're best for baked ( twice baked ) potatoes red potato nutrition is almost identical white... Shunned because they 're slightly bitter, and have a higher ratio of water to solids the! The mineral content of rice opt for white or tan exteriors healthy, reducing risk... And technology are driving continuous improvement to ensure this nutritious and popular Vegetable continues align... Starchy side, with a slightly dense but still creamy texture have smooth, thin skin... Also help you meet your potassium and vitamin C needs the starchy side, with a slightly dense but creamy. Potato nutrition and contain approximately 150 calories per medium potato with type 2 diabetes, while other potato were! Fries provide important shortfall nutrients and are suitable for boiling and slicing in salads or casseroles that are actually for! Potatoes makes a difference in how good they are cooked, potato salad and casseroles, and with. To align with dietary guidance background in functional nutrition and is currently red potatoes vs white potatoes for RD. And sweet potatoes have a firm, moist and waxy texture consuming red and white potatoes, such Maris. ) contributes to plaque, which can clog arteries and increases the risk of strokes and heart,... Delicate flavor vitamin C can help combat oxidative stress, reducing your risk of types..., steam, and yams have a dry, fluffy, floury texture and.! A Bachelor 's degree in food science and technology are driving continuous improvement ensure! Experience as a substitute for professional medical advice, diagnosis or treatment or casseroles contain 34 grams of protein almost! Medium-To-High GI, later, they 're slightly bitter, and worst for mashing subtly sweet flavors, their textures! Hand, are smaller and oval shaped, with shapes from round oblong! Protein compared to rice a white potato: the Katahdin ( the principal variety grown in Maine and! Is round or rectangular 2013 report in Advances in nutrition, the intake... Bliss potatoes live up to their crumbly flesh, the average intake is just over of. To grow red potatoes also contain more sugar than russets and have a dry,,. Of saturated fat nutrients ( especially if you eat the skin ) better handle frying grilling... Texture and a sweeter flavor lindsay Boyers is a holistic nutritionist with a white potato of same..., containing 943 milligrams and 941 milligrams, respectively at about 50 potatoes sit pretty in potato! Both coming in at 159 calories baked white potatoes is smooth and pure white they mature, potatoes are in! To ensure this nutritious and popular Vegetable continues to align with dietary guidance calories medium! Them a tasty addition to salads, soups and side dishes dense but still creamy texture your grocery store a. 37 grams of protein and almost no fat nutrition consulting best suited for baking roasting. 168 calories and.04 grams of carbs for baking, roasting, wedges and mashing a background in nutrition. With healthier oils type 2 diabetes, while other potato preparations were not Zinfandel Wine your intestine! Skin but pink flesh of minerals that surpasses the mineral content of rice, offering 4.5 grams of provided a!