Both sweet potatoes and grains have standout nutritional profiles and can provide a host of potential health benefits. Because the two are from different main food groups, it may seem unusual to compare them nutritionally, but since both are high-starch products that can serve the same function in a meal, it's helpful to know how they compare.
Sweet Potato Nutrition Facts
The U.S. Department of Agriculture's nutrition database reports that one medium boiled, skinless sweet potato of approximately 150 g has about 115 calories, 2 g protein, 0.2 g fat, 27 g carbohydrates, 3.8 g dietary fiber and 8.5 g natural sugar.
Grain Nutrition Facts
Nutrition information rarely differs dramatically among whole grains, but it is notable that refined grains tend to have more healthy fats and smaller amounts of protein and dietary fiber. In comparison to sweet potatoes, grains have more calories, fat and carbs per serving. For example, a 6.5-inch round white pita bread has 165 calories, 5.5 g protein, 0.7 g fat, 33.5 g carbohydrates and 1.3 g fiber, but the same-sized piece of whole wheat pita has 170 calories, 6.25 g protein, 1.5 g fat, 35 g carbohydrates and 4.7 g fiber. A cup of cooked white long-grain rice has 205 calories, 4.25 g protein, 0.5 g fat, 44.5 g carbohydrates and 0.6 g fiber, but 1 cup of long-grain brown rice has 215 calories, 5 g protein, 1.75 g fat, 44.5 g carbohydrates and 3.5 g fiber.
Health Properties
Sweet potatoes and grains do differ when it comes to health benefits, since they contain separate sets of nutrients. A 2007 article published in the journal "Food Chemistry" notes that a sweet potato's primary nutrients are dietary fiber and the antioxidants phenolic acid, anthocyanin, tocopherol and beta-carotene. Antioxidants can neutralize damage from free radicals in the body and help prevent disease. The USDA reports that eating more veggies like sweet potatoes may reduce your risks of bone loss, high cholesterol, heart attack, stroke, high blood pressure, kidney stones, diabetes and cancer. In contrast, grains primarily offer dietary fiber and B vitamins, which ensure healthy digestion, metabolism and energy release in the body.
Considerations
Because of the nutritional differences between sweet potatoes and grains, there's no clear "winner" for health among the two. However, since sweet potatoes do provide a healthy dose of dietary fiber and starchy carbohydrates, it's fine to use them as an occasional grain substitute. Before making major permanent changes in your diet, get approval from your doctor.
References
- NAL.USDA.gov: Nutrient Data Laboratory
- ChooseMyPlate.gov; Why Is It Important to Eat Grains, Especially Whole Grains?; May 31, 2011
- "Food Chemistry"; Antioxidant Activities, Phenolic and Beta-Carotene Contents of Sweet Potato Genotypes"; Choong C Teow; 2007
- ChooseMyPlate.gov; Why Is It Important to Eat Vegetables?; May 31, 2011
- ChooseMyPlate.gov; Why Is It Important to Eat Grains, Especially Whole Grains?; May 31, 2011
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