Sweet Potatoes. It's been proven in a study of different foods and their benefits. Bananas and potatoes each provide B-complex vitamins plus small amounts of other vitamins without an abundance of calories or overweight. Six dried apricots provide 488 mg of potassium, which is over 10% of the AI. It is advised to add potassium-rich foods to your diet as it helps in regulating blood pressure. Don't be fooled by tricky menu marketing — sweet potato fries are still fries. « Prev. Final Words: It helps maintain normal blood pressure, transports nutrients into your cells and supports healthy nerve and muscle function. Our registered dietitian is ready to help! 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. Edamame, traditionally eaten in Japan, are immature soybeans served in the pod. One cup also provides 28–61% of the RDI for various B vitamins. Bananas are also a great source of natural energy, … White beans are incredibly versatile and can easily be added to your diet, for example as an ingredient for salads or stews. Let your potato cool before you eat it and you'll get a dose of gut-friendly resistant starch, too. For the most healthful option, a person should eat baked or microwaved sweet potatoes without added sugar. 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). Want to use it in a meal plan? Just three tablespoons or about 50 grams contain 486 mg of potassium, which is just over 10% of the AI. Beets are also an excellent source of folate, with one cup (170 grams) providing 34% of the RDI (22). 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. But bananas are not the only potassium heroes. One 5-inch raw sweet potato contains about 438 milligrams of potassium. Comparing with Sweet potato leaves, raw, in 100g contains 508 mg of potassium. Are Cashews Good for You? mama mia/shutterstock. Compare Banana to Potato by vitamins and minerals using the only readable nutrition comparison tool. “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. As potatoes are eaten daily in many parts of the world, they may be a key contributor to potassium intake in people’s diets. Paler-skinned sweet potatoes were already called “sweet potatoes,” so the yam moniker was attached to their orange counterparts. Cashews are a kidney-shaped seed sourced from the cashew tree. 2. However, there are many different varieties of potatoes, and their potassium content may depend on the soil in which they’re grown. Their thick stalks can range from red to orange to white in color. A baked sweet potato with the skin still on contains 542 mg of potassium. The key to getting enough potassium is to eat a good range of plant-based foods each day. You can shop for it online. 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. High-potassium foods (more than 200 mg per serving): 1 medium baked potato, with skin (925) 1 baked medium sweet potato, with skin (450) One cup (205 grams) of butternut squash can give you 582 mg of potassium — over 12% of the AI (1, 17). A medium baked sweet potato has 542 mg (12% DV) of potassium. Tomato paste is made from cooked tomatoes that have been peeled and deseeded. A cup butternut squash also provides 582 mg of potassium, more than you would find in a banana. Have a nutrition question? Potatoes are a starchy root vegetable that remains a staple food in several countries worldwide. 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 %. 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. Can You Treat Psoriasis with Detoxes or Cleanses? Which one is healthier to snack on at night – a banana or a sweet potato? 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. 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. Similarly, about three cups (100 grams) of raw spinach contain 558 mg of potassium, also around 12% of the AI (9). THE BASICS Think sweet potatoes are healthier than white potatoes? 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. This article reviews whether mayo is safe when…, Apples are highly nutritious, but you may wonder whether they can really keep the doctor away. Although bananas are a great source of potassium, many other healthy foods — such as sweet potatoes and beets — have more potassium per serving. They’re a fantastic source of potassium, as one fruit can bestow 666 mg. For this reason, blood glucose will rise a little more gradually with sweet potatoes than with white potatoes. If you eat a whole avocado, you’d get 20% of your daily potassium needs at once (1, 4). We’re pitting Potato Vs Banana as they both pack a good health punch. Like avocados, sweet potatoes have become increasingly popular and are often used as an alternative to potatoes. Potato: Their Origins and History. It's been proven in a study of different foods and their benefits. Try this: Cut sweet potatoes into 1-inch wedges and coat with a light mixture of olive oil, sea salt and pepper. This article examines the evidence for and against eating soy. What’s more, this lush, red melon is a great source of vitamins A and C, as well as magnesium. This delicious, vitamin-packed super-food has 542 mg of potassium (for one medium-sized, baked sweet potato, according to the USDA ). They too have more potassium in one cup than a banana. 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. This article reviews whether cashews are good for you. You can throw one in your gym bag, but I also love adding a banana to my pre-exercise smoothie. But the truth is, bananas are really nothing to write home about in the potassium department. 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. One of these is seen as a carb loaded comfort food and the other as a healthy snack. A medium banana, by comparison, contains about 440 milligrams of potassium and a cup of coconut water has about 600 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. To treat potassium deficiency, eat more potassium-rich foods like sweet potatoes, bananas, and dried apricots. Packed with good fats, avocados are also a particularly great source of vitamin K and folate. 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 … You can opt for grilled, fried, baked, stuffed, or mashed sweet potatoes for potassium. A sweet potato contains 438 mg of potassium, while its cousin, the white potato, delivers a whopping 950 mg. 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 %. Sweet Potato vs. 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). However, there are many other foods high in potassium to add to your list. 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. ... 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. Here are 15 foods that pack more potassium than a banana. In general, a potato is richer in vitamins and other essential nutrients. Edamame are delicious lightly steamed as an accompaniment to meals. Interestingly, Potato beat Banana in potassium, having nearly 3 times as much. Bananas are such a nutritious food! This equates to just over 14% of the AI (1, 24). As always we’re comparing realistic portions sizes against your RDA* to give you an honest verdict. mama mia/shutterstock. ©2020 Fitness International, LLC. Bananas have more omega-3 and omega-6 fatty acids compared to plantains. Contains more Copper +41%. A medium baked potato boasts 542 milligrams of potassium, per the USDA National Nutrient Database.It offers many other nutritional benefits, too. 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). Head to the diet … Vegetables high in potassium include beet greens, lima beans, Swiss chard, potatoes, acorn squash, spinach, boy choy, mushrooms, tomatoes, and, sweet potatoes. Here’s how these tubers compare — and why they both deserve a place in your diet. So, which one’s the winner? One cup or around 170 grams of boiled beets can give you 518 mg of potassium, or 11% of the AI (1, 22). This article reviews…. Both potato and sweet potato are a good source of potassium. It also packs a punch with other nutrients. Although white beans may have more potassium than black beans, the latter are still a great source of potassium. 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. They also provide lots of beta-carotene, fiber, and carbs. Black beans, also known as turtle beans, are a staple food in Central and South America. Banana vs Strawberry. They’re often used in burritos and soups. Sweet Potato vs White Potato. Sweet potatoes have about double the calories, carbs, and sugar than than butternut squash (see the chart below—source). 7 Foods That Have More Potassium than a Banana. sweet potato vs banana to create a creamy smoothie June 27, 2019. Although they may not be traditional staples, they are rich in history, nutrition and taste. Banana vs Apple. 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. SUBSCRIBE to receive the latest Living Healthy articles right in your inbox! 7. To treat potassium deficiency, eat more potassium-rich foods like sweet potatoes, bananas, and dried apricots. Skip the … Eat a sweet potato as your go-to side dish all year long. A medium-sized banana contains around 422 mg of potassium. Summary: The white potato is a good source of potassium, particularly when the skin is left on. (note: we do not condone violence of any kind, even against know-it-all friends) On the other hand, pomegranates also have 11 grams of fiber, which can help slow digestion and make you feel fuller longer. 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! The sweet potato is a starchy root vegetable packed full of nutrients. But you can consume fresh tomatoes to get an adequate amount of.... Add these to your diet, make sure it is the clear choice for because! 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