You’ll happily scoff down a giant bowl for dinner, take leftovers to work the next day, you’ll feel full, you’ll feel good, and you won’t miss meat! The sweet potato or sweetpotato (Ipomoea batatas) is a dicotyledonous plant that belongs to the bindweed or morning glory family, Convolvulaceae.Its large, starchy, sweet-tasting, tuberous roots are a root vegetable. Dangers. Use the digital scales to get the right weight of these health food stars. Each pouch is filled with non-GMO sweet potato (we leave the skin on, because it's packed with fiber, potassium and flavor). Vitamin B-5 (pantothenic acid) helps metabolize food, while B-6 (pyridoxine) supports red blood cell development and brain health. A trace mineral, manganese promotes healthy bones, too. Vitamins and minerals – Sweet potato has higher Vitamin A content than brown rice. Roast sweet potatoes for 20-30 minutes (cooking time will depend on size of sweet potato cuts). Because brown rice is a whole grain, its vitamin B content is still intact, and one serving offers small amounts of these nutrients. Even just in the ancient literature, about 40 kinds of rice porridge are described. Quinoa and sweet potatoes. A 2006 study found that a sweet potato that was baked for 45 minutes has a glycemic index of 94 and a glycemic load of 42. According to a study published in Plant Foods for Human Nutrition in 2014, fiber in brown rice increases from 6 to 14 percent when rice is germinated. Sweet potato fries have a reputation for being healthier than French fries, but you may wonder whether they’re really better for you. Brown rice is less fattening than potatoes. Good additions to your sweet potato include cinnamon or ginger, or just a little sea salt and black pepper. Don’t dismiss brown rice because of its lower fiber content, though. You can include rice and potatoes in your low-carb diet, if you don't exceed your carbohydrate intake goals. Choosing a starch to accompany your chicken or fish main dish? The great thing about sweet potato rice is, you can make it ahead of time! © Copyright 2020 Hearst Communications, Inc. Brown rice and sweet potatoes are nutrient-rich foods that are good dishes to complement your protein and vegetable selections. Sprouting offers other benefits, says a study published in Food Chemistry in 2016; it also improves the texture of cooked brown rice, which some consumers find too sticky. Sweet potato scores higher than rice for fiber, giving it 13 percent of the daily value (DV) in a 2,000-calorie diet, while brown rice provides only 7 percent. Sweet potatoes have been growing in popularity over the past five years, and now, virtually every restaurant menu offers them as an alternative to regular French fries. Vitamin B-5 (pantothenic acid) helps metabolize food, while B-6 (pyridoxine) supports red blood cell development and brain health. Our ready-to-eat riced sweet potato has 60% fewer carbs than white rice. Accompaniments in a Healthy Diet. Because brown rice is a whole grain, its B-vitamin content is still intact, and a serving offers small amounts of these nutrients. 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 rice flour has a slightly higher protein content at 3g per ¼ cup compared to just 2g found in white rice flour. With sweet potatoes, red pepper, shallots, and chives you can't go wrong! But finding a baked sweet potato alongside a white baked potato hasn’t happened quite yet. Adding butter to your rice or potato ups the calorie count and contributes saturated fat to your side dish. Rice, with 5 grams of protein per cup, has slightly more protein than a potato, with 3 grams. Carbohydrates and protein, though, are more plentiful in the regular potato, which boasts 37 grams of carbs and 5 grams of protein versus 24 grams of carbs and 2 grams of protein in a sweet potato. However, don’t dismiss brown rice because of its low fiber content. Sweet potato is the standout for two vitamins that brown rice doesn’t offer at all. The first major physical difference is that sweet potato is a vegetable and as a whole food comes directly from the earth to you. We asked St. Elizabeth Physicians Weight Management Center Dietitian Amber Cranfield, what we should be eating more of in 2018. They are both great sources of complex carbohydrates. However, these two starches enjoy different nutrient profiles and your choice may depend on the health benefits you want to emphasize. Rice flour contains more dietary fiber content compared to the glutinous … Nutrition comparison for russet potato vs brown rice. Your body needs magnesium for strong bones and to support the health of your nerves and muscles. Her areas of research interest include stress, weight management and women's health. Potato: The Nutritional Facts. What Are the Health Benefits of Stabilized Rice Bran? Instead, try a dash of olive oil in your rice, and flavor it with fresh herbs like basil and parsley. A Balance of Nutrients for the Body. Potassium is an electrolyte mineral that helps regulate fluids in the body and contributes to nerve and muscle function as well as heart health. Enjoy! Look for sprouted brands to boost the fiber of your side dish. Sweet potato, however, offers twice as much B-5 and B-6, giving you 9 percent and 14 percent of DV, respectively. Fullgreen’s Riced Sweet Potato is a lower-carb alternative to rice that's so comforting and flavorful it doesn't feel like a compromise. Potatoes contain lots of healthy carbohydrates but no proteins at all. First, preheat oven to 375F. In a half-cup of sweet potato, you’ll get almost 400 percent of the daily value for vitamin A – primarily in the form of beta-carotene, a phytonutrient that gives the potato its bright orange color. It also contains slightly more carbohydrates, with 24 grams in the rice and 21 in the potato. MyFoodData: Cooked Brown Rice and Cooked Sweet Potatoes, Plants Foods for Human Nutrition: Assessment on Proximate Composition, Dietary Fiber, Phytic Acid and Protein Hydrolysis of Germinated Ecuatorian Brown Rice, Food Chemistry: Germinated Brown Rice and Its Bio-functional Compounds, Merck Manuals: Overview of Major Minerals, Merck Manuals: Overview of Trace Minerals. Brown rice and sweet potatoes are both nutrient-dense foods that make good side dishes to complement your protein and vegetable selections. Weighing foods with proper digital scales. Add peas, eggs, and soy sauce, and combine, allowing it to heat through. Quinoa What it is: Quinoa is a grain, similar to rice or barley, but has much more nutritional quality. Japchae is a Korean dish that uses dangmyeon noodles, which are cellophane noodles made from sweet potato starch, and may be sold as Korean vermicelli. Maybe someday soon. A sweet potato outshines brown rice for potassium content, offering 14 percent of the daily value – seven times the amount in brown rice. Some Jook or Juk History from KoreaTaste: Juk accounts for a substantial portion of Korean food. A little healthy fat, such as olive oil, helps the body absorb the potato’s rich supply of vitamin A, a fat-soluble vitamin. 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. Loaded with flavor and packed with nutrition, this is a recipe you will turn to again and again. Both brown rice and sweet potato provide minerals in your diet. Paula Martinac is a nutrition educator, writer and coach. You can also season with a pinch of cayenne or red bell pepper flakes. 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 In a 100-gram serving, which equals about 1/2 cup, cooked brown rice provides more calories than a simple baked sweet potato, with 112 calories versus 90. It’s SO good. She holds a Master's of Science in Health and Nutrition Education and is Board Certified in Holistic Nutrition. Fiber has numerous benefits, including maintaining healthy bowel movements, helping with weight control, and helping to lower cholesterol. ALPHAPEDIA…………… BÚSQUEDA / SEARCH / RECHERCHER / CERCA / BUSCA: In a 100-gram serving, which equals about 1/2 cup, cooked brown rice provides more calories than a simple baked sweet potato, with 112 calories versus 90. 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