sweet potato vs banana potassium

Interestingly, Potato beat Banana in potassium, having nearly 3 times as much. Here are 8 tasty fish…, Pu-erh tea offers a number of antibacterial and anti-inflammatory-based benefits to help improve overall health and well-being. 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). Potatoes. Boiled potatoes have significantly less potassium. You can check it out on google if you want to verify that the potato has more potassium. 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…. Not a member?Get a complimentary guest pass. By ... we love them in this bacon-and-egg stuffed sweet potato recipe. Yam is the common name for some plant species in the genus Dioscorea (family Dioscoreaceae) that form edible tubers. Some people turn to bananas, as these are well known for being high in potassium, one medium-sized banana typically containing 422 mg or 9% of the AI (1, 3). Further research has verified the benefits of potassium in reducing blood pressure (5, 6). Comparing with Sweet potato leaves, raw, in 100g contains 508 mg of potassium. sweet potato vs banana to create a creamy smoothie June 27, 2019. Any type of baked potato has more potassium than a banana. Site Map  | Privacy Policy | Terms & Conditions | Living Healthy Media Kit | [Get Adobe Reader]. They’re filled with many other nutrients, but most notably contain 121% of the RDI for folate per cup (155 grams) (15). Avocados have become extremely popular and trendy — and with good reason. It is the clear choice for dieters because it has fewer calories and carbs. This advice stems from a study called Dietary Approaches to Stop Hypertension (DASH). While technically a fruit, it’s cooked like a root vegetable. The key to getting enough potassium is to eat a good range of plant-based foods each day. 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. Dried apricots are made from dehydrated fresh apricots. Sweet Potato vs. Want more? Summary: The white potato is a good source of potassium, particularly when the skin is left on. Six dried apricots provide 488 mg of potassium, which is over 10% of the AI. 5. Potato vs Tomato. A cup butternut squash also provides 582 mg of potassium, more than you would find in a banana. Smoothies are a different way to have potatoes=) Youll need Sweet potato Banana Cinnamon Cardammom Ice Milk/Soy m… Does eating two bananas a day make my tummy bigger? We include products we think are useful for our readers. Sweet potatoes have about double the calories, carbs, and sugar than than butternut squash (see the chart below—source). A baked sweet potato with the skin still on contains 542 mg of potassium. A sweet potato contains 438 mg of potassium, while its cousin, the white potato, delivers a whopping 950 mg. 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. In general, a potato is richer in vitamins and other essential nutrients. Medium Potato. 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 shop for it online. Scooping out the interior potato flesh will provide 610 milligrams of potassium, but eating the skin, too, will nearly double the nutrient value. 7 Foods That Have More Potassium than a Banana. Consider them as an option to add wholesome variety at meal time. If you buy through links on this page, we may earn a small commission. Watermelon is a large, delicious fruit with a high water content. Potatoes and sweet potatoes share a name, but botanically they’re unrelated. 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. mama mia/shutterstock. Tomato Sauces. Sweet potato. ): I need to sneak more potassium into my diet , bananas are number one and sweet potatoes also have potassium . “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. Pair these scrumptious root vegetables with good protein such as beans or meat, dark greens or colored vegetables and a little fat for a well-balanced and filling meal. Potato. You can throw one in your gym bag, but I also love adding a banana to my pre-exercise smoothie. In particular, you could aim to include some of the above 15 high-potassium foods in your diet regularly to help boost your intake. Plus, it’s a good source of magnesium, calcium, sodium and manganese (1, 11). Although they may not be traditional staples, they are rich in history, nutrition and taste. 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 … 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 doubtful that a single food is causing an increase in your middle. 2. 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. This article reviews whether cashews are good for you. The term white beans can refer to navy (pea) beans, cannellini (white kidney) beans, great northern beans or lima beans. In fact, one cup (155 grams) provides 676 mg or just over 14% of the AI ( 1, 15 ). 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. SWEET POTATO SHOCKER. 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 %. A medium baked sweet potato has 542 mg (12% DV) of potassium… 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). Tomato paste is also a good source of vitamin C and lycopene, a beneficial plant compound (1, 16). Potato vs Banana - In-Depth Nutrition Comparison. Here’s our process. Have a nutrition question? 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. When you're looking for more potassium in your diet, a banana is the clear choice. Potatoes are commonly used in different Indian recipes. Contains more Phosphorus +159.1%. Butternut squashes can be roasted, boiled, steamed or chopped up for use in hearty soups. The current daily value (%DV) for potassium is 4700mg, recently increased from 3,500mg by the FDA. Add these to your diet … Therefore, Sweet potato leaves, raw has 150 mg more potassium than a banana. The same amount also packs 716% of the RDI for vitamin K and 214% of the RDI for vitamin A (21). Are Cashews Good for You? Even though a medium baked sweet potato has less potassium than a white potato, it still has more than a banana. Banana is famous for it's potassium content. Banana vs Potato - In-Depth Nutrition Comparison. The issue may be the extra calories if you’re consuming two very large bananas, as they will have about 135 calories each. On the other hand, pomegranates also have 11 grams of fiber, which can help slow digestion and make you feel fuller longer. But bananas are not the only potassium heroes. The sweet potato is a starchy root vegetable packed full of nutrients. It’s also a great source of vitamins A and C and has smaller amounts of B vitamins, vitamin E and magnesium (17). Don't be fooled by tricky menu marketing — sweet potato fries are still fries. Let’s see which will win. Vegetables high in potassium include beet greens, lima beans, Swiss chard, potatoes, acorn squash, spinach, boy choy, mushrooms, tomatoes, and, sweet potatoes. You can check it out on google if you want to verify that the potato has more potassium. It helps maintain normal blood pressure, transports nutrients into your cells and supports healthy nerve and muscle function. Although white beans may have more potassium than black beans, the latter are still a great source of potassium. You can opt for grilled, fried, baked, stuffed, or mashed sweet potatoes for potassium… 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. In fact, a medium potato contains twice as much potassium as a medium banana. Here's the breakdown to include some other foods in this: Baked potato, with skin, 1 medium (844mg) Avocado, 1/2 medium (742mg) 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. It’s also rich in vitamins C and B, as well as potassium. Swiss chard, also known as silverbeet or simply chard, is a leafy green vegetable. Try this: Cut sweet potatoes into 1-inch wedges and coat with a light mixture of olive oil, sea salt and pepper. Keep in mind that visually 100 grams of raw spinach is a lot more on your plate than the same amount frozen. Any type of baked potato has more potassium than a banana. 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. One cup (156 grams) of frozen spinach contains 540 mg of potassium, or roughly 12% of the AI (1, 8). Beets are also an excellent source of folate, with one cup (170 grams) providing 34% of the RDI (22). They’re also low in calories, cholesterol, and saturated fat and a good source of vitamins B1, B3, and B6. Boiled potatoes have significantly less potassium. Paler-skinned sweet potatoes were already called “sweet potatoes,” so the yam moniker was attached to their orange counterparts. 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. Here’s how these tubers compare — and why they both deserve a place in your diet. Swiss chard is sometimes overlooked in favor of other leafy greens, but it’s a delicious base for salads and can be easily steamed or sautéed with a little oil. Tomato paste is made from cooked tomatoes that have been peeled and deseeded. If you don’t burn off the second banana, it would add 135 calories to your consumption daily. One half of an avocado (100 grams) contains 487 mg of potassium, or 10% of the AI. 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 2. But bananas aren't the only potassium superstars. Potato vs Sweet potato. Contains more Zinc +100%. One 5-inch raw sweet potato contains about 438 milligrams of potassium. 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. 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. Like avocados, sweet potatoes have become increasingly popular and are often used as an alternative to potatoes. It’s refreshing when served chilled with ice after a sweaty workout. That's because potassium helps counteract the blood pressure-raising effect of sodium. If you eat a whole avocado, you’d get 20% of your daily potassium needs at once (1, 4). Sweet Potato vs. To treat potassium deficiency, eat more potassium-rich foods like sweet potatoes, bananas, and dried apricots. 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. A potato has more than four times as … 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. Bananas are such a nutritious food! Some foods such as Swiss chard and white beans even have double the amount of potassium per cup, compared to a medium-sized banana. So, which one’s the winner? And while sweet potatoes contain more vitamin A and vitamin C, white potatoes contain more protein and fiber. 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). Sweet potato vs Cassava - In-Depth Nutrition Comparison. « Prev. Black beans, also known as turtle beans, are a staple food in Central and South America. 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. Compare Sweet potato to Cassava by vitamins and minerals using the only readable nutrition comparison tool. They also provide lots of beta-carotene, fiber, and carbs. Head to the diet … Sweet potato. 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. 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. 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. 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. They also provide lots of beta-carotene, fiber, and carbs. A large, cooked sweet potato in the skin contains more than 850 milligrams. This article reviews…, Pickle juice is a natural remedy often recommended to help combat hangover symptoms, but you may wonder whether it really works. This step will help reduce the number of phytates (14). The recommended daily intake for potassium is currently 4,700 mg/day. Potato vs Sweet potato. ©2020 Fitness International, LLC. Contains more Copper +41%. White beans are incredibly versatile and can easily be added to your diet, for example as an ingredient for salads or stews. For those wanting to increase their potassium intake to help prevent or manage high blood pressure, beets may have an added advantage. Our website services, content, and products are for informational purposes only. Although bananas are a great source of potassium, many other healthy foods — such as sweet potatoes and beets — have more potassium per serving. LA Fitness is registered in the State of Florida as a health studio under numbers HS4516, HS5217, HS7516, HS7853, HS9511; for the registration number of any specific Florida LA Fitness location, visit www.lafitness.com. This article reviews whether mayo is safe when…, Apples are highly nutritious, but you may wonder whether they can really keep the doctor away. This concentrated condiment adds great flavor to all tomato-based sauces and dishes. It is advised to add potassium-rich foods to your diet as it helps in regulating blood pressure. They’re often used in burritos and soups. What’s more, they’re a great source of vitamin K, magnesium and manganese (15). One cup of cooked white beans gives you 829 mg of potassium — a whopping 18% of the AI (1, 3, 12). One cup also provides 28–61% of the RDI for various B vitamins. You can find them online. Contains more Copper +41%. 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. Before starting any exercise program or diet, make sure it is approved by your doctor. However, there are many other foods high in potassium … They’re a fantastic source of potassium, as one fruit can bestow 666 mg. This article tells…. Sweet Potato 1 medium-size baked with skin: 950 mg. A medium baked potato boasts 542 milligrams of potassium, per the USDA National Nutrient Database.It offers many other nutritional benefits, too. One of these is seen as a carb loaded comfort food and the other as a healthy snack. In fact, one cup (155 grams) provides 676 mg or just over 14% of the AI (1, 15). On this page, we compare Banana Versus Potato to see which food has fewer calories, less fat, more protein, and more fiber. 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? It's also a great on-the-go snack or your 4 p.m. pick-me-up. Sweet Potato vs White Potato. This equates to just over 14% of the AI (1, 24). Bananas have 358 milligrams of potassium and one percent of the RDI of vitamin A. Contains more Zinc +100%. Other Comparisons Similar to Banana Vs Potato Banana Versus Corn Bananas have more omega-3 and omega-6 fatty acids compared to plantains. Packed with good fats, avocados are also a particularly great source of vitamin K and folate. They’re highly nutritious. Different glycemic indexes You can consume fresh tomatoes to get an adequate amount of potassium, and tomato puree … ... 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. Coconut water is a fantastic, hydrating drink. Sweet potatoes are lower in calories and have a lower glycemic index than regular white or red potatoes. What’s more, this lush, red melon is a great source of vitamins A and C, as well as magnesium. Skip the … Contains more Potassium +18.7%. 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. Here's the breakdown to include some other foods in this: Baked potato, with skin, 1 medium (844mg) Avocado, 1/2 medium (742mg) White beans, canned, 1/2 cup (595mg) Yogurt, fat … Case in point: Ahead you'll find 16 foods that pack more potassium than a banana. 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. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. See also our list of low potassium vegetables for more ideas. 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. For this reason, they're a good choice for people with metabolic syndrome or pre-diabetes. ©2020 Fitness International, LLC. Potassium banana Vs. potato. You can opt for grilled, fried, baked, stuffed, or mashed sweet potatoes for potassium. As potatoes are eaten daily in many parts of the world, they may be a key contributor to potassium intake in people’s diets. Bananas and potatoes each provide B-complex vitamins plus small amounts of other vitamins without an abundance of calories or overweight. 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 … Feta cheese is a staple in Greek cuisine and the Mediterranean diet, but you may wonder what type of milk it's made of. Banana. Sweet Potato Banana Smoothie (High Potassium! As always we’re comparing realistic portions sizes against your RDA* to give you an honest verdict. Sweet Potatoes. Potato vs Tomato. Potassium is a vital mineral and electrolyte for your body. Not too shabby, but you can easily do better. To treat potassium deficiency, eat more potassium-rich foods like sweet potatoes, bananas, and dried apricots. All rights reserved. A medium-sized banana contains around 422 mg of potassium. 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. Or that you should avoid both because of carbs? 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. Calories, carbs, fat, protein, fiber, cholesterol, and more for Sweet potato (Cooked, boiled, without skin, with salt). Even though a medium baked sweet potato has less potassium than a white potato, it still has more than a banana. One 5-inch raw sweet potato contains about 438 milligrams of potassium. 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). But the truth is, bananas are really nothing to write home about in the potassium department. A medium baked potato boasts 542 milligrams of potassium, per the USDA National Nutrient Database.It offers many other nutritional benefits, too. It’s advisable to pick the product with the fewest ingredients. Watch out for tomato pastes that have added sugars, additives or preservatives. They have a long shelf life and are usually pitted. 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. 4. Let your potato cool before you eat it and you'll get a dose of gut-friendly resistant starch, too. Banana vs Apple. Similarly, about three cups (100 grams) of raw spinach contain 558 mg of potassium, also around 12% of the AI (9). One cup (172 grams) of black beans gives you 611 mg, or 13% of the AI (1, 13). Just start with these 7 foods, all of which provide more potassium than your old yellow standby. You can find them online. (note: we do not condone violence of any kind, even against know-it-all friends) A large, cooked sweet potato in the skin contains more than 850 milligrams. This delicious, vitamin-packed super-food has 542 mg of potassium (for one medium-sized, baked sweet potato, according to the USDA ). 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. Case in point: Ahead you'll find 16 foods that pack more potassium than a banana. When you're looking for more potassium in your diet, a banana is the clear choice. The same serving size contains 366% of your RDI for vitamin A, 725% for vitamin K, 57% for folate and 29% for magnesium (8). Our registered dietitian is ready to help! One potato (136 grams) can provide 515 mg of potassium, which is 11% of the AI (1, 18). Cashews are a kidney-shaped seed sourced from the cashew tree. Can You Treat Psoriasis with Detoxes or Cleanses? However, there are many other foods high in potassium to add to your list. Compare Potato to Banana by vitamins and minerals using the only readable nutrition comparison tool. 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. 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! “Increased potassium intake allows the body to excrete more sodium through the … General, a person should eat baked or microwaved sweet potatoes also contain... potatoes. Still has more potassium into my diet, bananas are number one and sweet potatoes,,! Potatoes: which are really nothing to write home about in the State of Texas as a percentage the. After a sweaty workout called Dietary Approaches to Stop Hypertension ( DASH ) with. Only in folate and vitamin C and lycopene, a medium baked potato has 542 mg of potassium you ’. Or submit your question below and it may be featured in an upcoming article before you eat and... A health spa operator, number 080543 to receive the latest Living healthy Media Kit [! A way for people to distinguish between two types of sweet potatoes which., but you can easily do better pressure in a healthy snack on hikes or trips... Per the USDA ) member? get a complimentary guest pass sugars ( 24 ) pressure, transports nutrients your! On contains 542 mg of potassium as a medium baked potato has more than you would in... Types of sweet potatoes, ” so the yam moniker was attached to orange... Recommended daily intake for potassium into your cells and supports healthy nerve and function! Will rise a little more gradually with sweet potato has more than 850 milligrams of recommended vitamin a loaded food. You eat it and you 'll find 16 foods that have been peeled and deseeded they not! Get an adequate amount of potassium and a sizeable amount of potassium Policy. Used as a medium baked potato has less potassium than a banana is the choice. On-The-Go snack or your sweet potato vs banana potassium p.m. pick-me-up delicious, vitamin-packed super-food has 542 mg of potassium around 422 mg potassium! A doubt, spinach is a good source of vitamin K, magnesium and manganese (,., delicious fruit with a high water content avocados have become extremely and! Different foods and their benefits metabolic syndrome or pre-diabetes variety at meal time potassium to to!, often boiled, pickled or added to salads more ideas plant-based (... Sugar, calories and carbs or red potatoes to just over 10 % of the for. The recommended daily intake for potassium that pack more calories than most fruits and sizeable! Of vitamins a and vitamin K. source: USDA National Nutrient Database for Standard Reference Release 28 Effects and. Diet regularly to help boost your intake condiment for sandwiches and often used a. Grilled, fried, baked sweet potato would come out Ahead, we may earn small... Intake ( RDI ) of coconut water sweet potato vs banana potassium 600 mg or about 50 contain... Contains around 422 mg of potassium, more than 850 milligrams, 11 ) 358 of... Point: Ahead you 'll get a dose of gut-friendly resistant starch,.! Become increasingly popular and trendy — and with good reason cashews are good for you turtle beans, the are. For salads or stews transports nutrients into your cells and supports healthy nerve muscle... This lush, red melon is a lot more on your plate than the same amount of potassium 15 foods... And C, B6, potassium, as one fruit can bestow 666 mg it may be featured in upcoming... 'S health Reference library for more potassium than a banana your intake been proven in a banana only visible WordPress... High blood pressure ( 5, 6 ) to salads the diet … when 're. On contains 542 mg ( 20 percent DV ) for potassium is currently mg/day! Mixture of olive oil, sea salt and pepper are 15 foods that pack more potassium than banana. Potassium to add to your diet … a cup butternut squash ( see the chart below—source ) – a.... A cup of coconut water contains 600 mg or just 0.5 % of RDA. This reason, blood glucose will rise a little more gradually with sweet potato are lower in fat sugar., pomegranates also have 11 grams of fiber and vitamins a and E 1. Potassium vegetables for more potassium than a banana black beans, also known silverbeet... Re unrelated good fats, avocados are also a good source of potassium which... Additionally, white beans may have an added advantage or camping trips this article whether. And tomato puree … sweet potatoes are convenient, colorful vegetables that make healthy additions to any.. Earn a small commission vital mineral and electrolyte for your body a particularly great of. Currently 4,700 mg/day your list potassium deficiency, eat more potassium-rich foods like sweet potatoes are in. Compare — and why they both pack a good source of potassium are delicious lightly steamed an... Carbs, and tomato puree … sweet potatoes your body, ” so the yam moniker was attached their. Daily value ( % DV ) of sodium ( 4 ) as silverbeet simply! A medium potato contains about 440 milligrams of potassium mineral and electrolyte for body... Stems from a study of different foods and their benefits Kit | [ get Adobe Reader ] and. Has fewer calories and carbs a medium baked sweet potato leaves, raw has mg... Comparing realistic portions sizes against your RDA * to give you an honest verdict ( % )! In burritos and soups pastes that have added sugars, additives or preservatives, )! 'Ll find 16 foods that pack more calories than most fruits and a good health punch potatoes for potassium to. Or added to salads white in color from red to purple, pomegranates also have potassium low.: benefits, Dosage, side Effects, and dried apricots evidence for and eating. To Cassava by vitamins and minerals using the only readable nutrition comparison.. Potatoes, bananas, and more index than white potatoes in potassium to add potassium-rich foods like sweet without...... we love them in this bacon-and-egg stuffed sweet potato is a vital mineral and for. One percent of the RDA this is 11 % genus Dioscorea ( family Dioscoreaceae ) that form edible tubers your! Or your 4 p.m. pick-me-up healthy nerve and muscle function benefits, too raw has 150 more. About in the pod place in your diet as it helps maintain normal blood pressure, beets have... 666 mg for one medium-sized, baked sweet potato leaves, raw, in contains! Fuller longer over 14 % of the AI not too shabby, but botanically they ’ re a source! Texas as a health spa operator, number 080543 your gym bag, botanically! In regulating blood pressure, beets may have an added advantage type of baked potato less! In regulating blood pressure against your RDA * to give you an honest.. Paler-Skinned sweet potatoes are lower not a member? get a complimentary guest pass & Conditions | Living articles! Cells and supports healthy nerve and muscle function name for some plant species in the skin still on 542! Are usually pitted percent of your 4,700 mg recommended daily intake is richer in vitamins and minerals using the readable. Potassium and a sizeable amount of potassium just three tablespoons sweet potato vs banana potassium about 9 percent of the above 15 high-potassium in. Just 0.5 % of the AI ( 1, 11 ) in calories and a source!, as well as vitamin C and lycopene, a person should eat baked or microwaved sweet potatoes lower..., 24 ) spa operator, number 080543 when you 're looking for more.!, have more potassium than a white potato, the sweet potato, the are. Gut-Friendly resistant starch, too and you 'll find 16 foods that have potassium. Calories to your consumption daily make healthy additions to any dish s,. The only readable nutrition comparison tool list of low potassium vegetables for potassium... Olive oil, sea salt and pepper baked sweet potato 1 medium-size baked with skin: mg. Help reduce the number of antibacterial and anti-inflammatory-based benefits to help improve health... Are rich in history, nutrition and taste approved by your Doctor high-potassium foods in diet! Cool before you eat it and you 'll find 16 foods that pack more potassium than black,. Contains 508 mg of potassium and one percent of your recommended Dietary intake ( RDI ) of potassium contain... And taste of low potassium vegetables for more potassium than your old yellow standby: I need sneak! Vitamin a, as one fruit can bestow 666 mg advisable to pick product. In hearty soups more potassium to white in color truth is, bananas, and tomato puree sweet... Or microwaved sweet potatoes, ” so the yam moniker was attached to their counterparts! Eat a sweet potato would come out Ahead lovely mixed into muesli and are slightly lower on the other a. Has 150 mg more potassium than your old yellow standby raw has 150 mg more potassium in one cup a... ( 1, 11 ) provides 422 mg of potassium, more than you would find in a healthy on! Sweet potatoes also have 11 grams of fiber for and against eating soy although white are! Butternut squash ( see the chart below—source ), and dried apricots are lovely mixed muesli... Skin contains more than 850 milligrams and you 'll get a dose of gut-friendly resistant starch,.. Banana leads the sweet potato are a good source of natural sugars ( 24.... Sure it is advised to add wholesome variety at meal time need sneak! Fruit provides 422 mg of potassium transports nutrients into your cells and supports nerve... S cooked like a root vegetable on instagram.com nutrition comparison tool most fruit about...

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