dabldy/iStock/Getty Images To improve health and maximize vitamin and mineral inhalation, you should eat a rainbow of fruits and vegetables each day, according to food and nutrition specialist Julie Garden-Robinson. While this instruction might conjure up images of crimson strawberries and purple cabbage, you might want to take a look at the rainbow of colors potatoes come in. Eating a colored potato every now and again can surely help vary your nutrient intake. While the nutritional profile of the red and yellow potato are like, there are some differences that may make you decide to eat one over the other .
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Comparing the Calories
If you ‘re looking for a lower-calorie potato, the red potato slightly hedges out the scandalmongering potato. An 85-gram assign of a crimson potato, which is about 1/2 cup, contains 70 calories, while the like size serve of a yellow potato contains 77 calories. Seven calories may not sound like much of a difference, but saving a few calories here and there can add up over the course of a day, which is specially crucial given that most Americans eat more calories than they need, according to the 2010 Dietary Guidelines for Americans .
Protein, Fats and Carbs — Oh My!
When it comes to protein, fatty and carbs, a loss potato is lower in carbs and a better reference of protein than a scandalmongering, and both are nonfat. An 85-gram serve of a bolshevik potato contains 2 grams of protein, 15 grams of carbs and 1 gram of fiber, while the same serve of a yellow potato contains 1.5 grams of protein, 19 grams of carbs and 1 gram of fiber. however, if you ‘re watching your carbs for blood boodle control, the yellow potato may make a better choice, with a glycemic index of 58 for a boil jaundiced diverseness versus 89 for a churn crimson. A food with a high gear GI — 70 or greater — raises lineage sugar more than a lower GI. calm, GI for even the like potato varies greatly depending on country of origin, according to the U.S. Potato Board .
Antioxidants are substances that protect your cells against damage and may help prevent or delay the attack of chronic illnesses such as center disease or cancer. Both yellow and loss potatoes are a dear generator of antioxidants. In fact, the bolshevik and yellow color is responsible for some of its antioxidant power. While both potatoes are an excellent informant of vitamin C, the crimson potato is richer in anthocyanins and the yellow potato carotenoids .
Go Yellow for Iron and Calcium
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The red potato may may be lower in calories and carbs, but the yellow potato is a better source of cast-iron and calcium. An 85-gram serve of a yellow potato contains 1.3 milligram of iron and 15 milligrams of calcium, while the lapp serve of red contains 0.7 milligram of iron and no calcium. Iron is needed to make red blood cells, and calcium is significant for bone health. Adult men and women over age 50 need 8 milligrams of iron a day, and women between the ages of 19 and 50 indigence 18 milligrams of iron a sidereal day. calcium needs for adults range from 1,000 to 1,200 milligrams a day .