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Brown rice is richer in magnesium and manganese, with 11 and 55 percent of the daily value compared to 7 and 25 for sweet potato. A serving of brown rice or sweet potato offers a potpourri of vitamins to maintain health. Fiber: Potatoes have three grams in one serving of white potato with less than one in a serving of white rice. AS INDIVIDUALS DIFFER, SO WILL RESULTS. When considering a potato vs. rice to complement your meal, compare their nutritional content. Sweet potato, however, offers twice as much B-5 and B-6, giving you 9 percent and 14 percent of DV, respectively. You will also get one-third of the DV for vitamin C. Both are antioxidants; vitamin A supports tissue and bone health, while vitamin C helps the body absorb iron and heal wounds. Sweet potatoes score a 63, and white boiled potatoes can go as high as 78. In the United States, the typical meal contains a protein source, a vegetable dish and a high-carbohydrate side dish, usually rice, potatoes or pasta. But that doesn’t mean I don’t balance this out with other healthy, smart choices. Main Training Location:Complete Body Gym, 22 West 19th Street, NYC, NY 10011(free day pass provided), healthy recipes, healthy food, bodybuilding nutrition, sports nutrition, healthy meals. Because brown rice is a whole grain, its vitamin B content is still intact, and one serving offers small amounts of these nutrients. © 2020 Bodybuilding.com. Especially the skin of potatoes is very fibrous and filled with healthy carbohydrates. Choosing a starch to accompany your chicken or fish main course ? Brown rice and sweet potatoes are nutrient-rich foods that are good dishes to complement your protein and vegetable selections. Sweet potato is the best choice for two vitamins that brown rice does not offer at all. A sweet potato outshines brown rice in potassium content, offering 14 percent of the daily value, seven times more than brown rice. We have lived to talk about it. What Are the Health Benefits of Eating Plantain Chips Over Potato? People making dietary changes often substitute brown rice and sweet potatoes as replacements for unhealthy fare. While both are high in vitamins and minerals sweet potato has the highest level of beta carotene and Vitamin A among root vegetables both of which are powerful natural antioxidants. These two starches enjoy different nutrient profiles, however, and your choice may come down to the health benefits you want to emphasize. Sweet potato is the standout for two vitamins that brown rice doesn’t offer at all. Don’t dismiss brown rice because of its lower fiber content, though. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, http://www.nutritiondata.com/facts-C00001-01c20fw.html), Powerlifting Workouts - Training Journals, Post Your Pictures and Introduce Yourself. Cristina is a Metabolic Effect L3 Nutrition Consultant and a Precision Nutrition L1 Nutrition Coach. Potassium is an electrolyte mineral that helps regulate fluids in the body and contributes to nerve and muscle function as well as heart health. Both brown rice and sweet potato contribute minerals to your diet. Choosing a starch to accompany your chicken or fish main course ? Either that or you have to close your eyes and suck all of your food from a hose." If u want the satisfying meal and are hungry, consider using roasted pumpkin with sweet potatoe as the carb source. It should for the most part be coupled with another high protein legume like lentils or a lean meat or fish. You can eat both up to 30 minutes before a workout as they digest fairly quickly and enhance muscular endurance and pump. We still eat pasta, rice or potatoes at my house, and sometimes we even have pizza, and we do so without batting an eyelash. Brown rice and... Calories, Carbohydrates and Fiber. * I know, right? *Gasp! Not true at all - sweet potatoes are great, but most beans (e.g., kidney) and hulled barley have far lower GI. stay connected, get helpful tips, healthy recipes and win free products. Sweet potatoes have the lowest g.i. Sugar: One serving of potatoes contains two grams of sugar, which is the same as one serving of rice. Origin and History of the Sweet Leer Más / Read More, Benefits of Omega 3 and What Leer Más / Read More, Image, Photo to Draw of the Leer Más / Read More, Image of Basal Metabolism Omega 3 Leer Más / Read More, List of Winter Fruit Names In Leer Más / Read More, It is, without a doubt, one Leer Más / Read More, Studying Graphic Design is an excellent Leer Más / Read More, Archaeology is the science that studies Leer Más / Read More, Bonsai is an art form that Leer Más / Read More, These gods were worshipped in the Leer Más / Read More, Most free real estate classes do Leer Más / Read More, Basque is an ancient language spoken Leer Más / Read More, RICE OR SWEET POTATO. The sweet potato, however, offers twice as much of B-5 and B-6, giving you 9 percent and 14 percent of the DV, respectively. Choosing a starch to accompany your chicken or fish main dish? The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. RESULTS FEATURED ON THIS WEB SITE MAY BE ATYPICAL. A trace mineral, manganese promotes healthy bones, too. Not true at all - sweet potatoes are great, but most beans (e.g., kidney) and hulled barley have far lower GI. Potatoes. Adding butter to your rice or potato ups the calorie count and contributes saturated fat to your side dish. Enjoy your whole foods and maintain your clean eating! She holds a Master's of Science in Health and Nutrition Education and is Board Certified in Holistic Nutrition. This is a handy tool which rates foods on a scale of zero to 100, where 100 equals the large spike caused by glucose. Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate, total Folic acid (B9) 32.83 0.04 0.05 0 5.4 1.88 5.31 2.95 14.9 0 2.5 3.75 0. A Balance of Nutrients for the Body. Contains more Vitamin B5 +28.8%. BIOTRUST DISTRIBUTES A PRODUCT LINE MADE WITH NATURAL INGREDIENTS. A sweet potato outshines brown rice for potassium content, offering 14 percent of the daily value – seven times the amount in brown rice. You'll also get a third of the DV for vitamin C. Both are antioxidants; vitamin A supports the health of tissues and bones, while vitamin C helps the body absorb iron and heal from wounds. 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. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Resistant starch changes the structure of starches when the food ingredient is cooked and then cooled. They are both great sources of complex carbohydrates. Rice vs. Couscous or Sweet Potato. These minerals are weighed on laboratory balances for use. ALWAYS CHECK WITH YOUR DOCTOR FOR RISKS ASSOCIATED WITH DIETARY SUPPLEMENTS AND YOUR SPECIFIC HEALTH CONDITIONS AND/OR ALLERGIES. Instead, try a dash of olive oil in your rice, and flavor it with fresh herbs like basil and parsley. Paula Martinac is a nutrition educator, writer and coach. Many of us are so hung up on avoiding carbohydrates that we have forgotten there are plenty of nutrients that can be found in rice or potatoes. Whereas brown rice is a grain and undergoes a process of hull removal for edibility purposes.They are both great sources of complex carbohydrates. © 2020 Bodybuilding.com. (In other words, resistant starch is seriously good for our bodies!) Accompaniments in a Healthy Diet. - SumDumGoi, "Blessed be the Lord my rock, who trains my hands for war and my fingers for battle." Your body needs magnesium for strong bones and to keep your nerves and muscles healthy. Potatoes have a much wider variety of nutrients as compared to rice. - sweet potatoes easier to cook - sweet potatoes are far more nutrient dense and taste better without additives - brown rice is purely starch, whereas … For me personally, if given the choice between rice or potatoes, 9 times out of 10, I would go with potatoes simply because they are more versatile and can be made a million different ways. Good additions to your sweet potato include cinnamon or ginger, or just some sea salt and black pepper. 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. And as mentioned above, you can also make them healthier by eating them chilled, which makes for an excellent potato salad, which is yet another way potatoes sway the vote for me. Good additions to your sweet potato include cinnamon or ginger, or just a little sea salt and black pepper. What is better brown rice or sweet potatoes, 5777 N Meeker Ave, Boise, ID 83713-1520 USA, http://www.nutritiondata.com/facts/recipe/612801/2?nc=1, http://www.nutritiondata.com/facts/recipe/612813/2?nc=1, Powerlifting Workouts - Training Journals, Post Your Pictures and Introduce Yourself.

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