1. Sweet Potato Facts
2. Types of Sweet Potato
3. Sweet Potato Nutritional value
4. Sweet Potato Health Benefits
The sweet potato (Ipomoea batatas) is a dicotyledonous plant belonging to the family Convolvulaceae. Sweet potatoes are one of the oldest vegetables known to mankind. They have roots, whereas regular potatoes are tubers (underground stems)
History and Origin
The origin and domestication of the sweet potato is thought to be either Central America or South America. In Central America, sweet potatoes were domesticated at least 5,000 years ago. In South America, Peruvian sweet potato remnants have been dated back as far as 8000 BC.
In one of history's mysteries, Polynesians in the South Pacific were growing sweet potatoes as early as 1200 A.D. In fact, the native South American vegetable was the Maoris’ principle food when Captain Cook first reached New Zealand in 1769.
- • Beauregar
- • Northern Star
- • Wspf
- • Kestle
Beauregard - The Beauregard has a rose/gold smooth skin, with a moderately deep orange flesh. Over 90% of sweet potatoes sold in Australia are Beauregard.
Northern Star - The Northern Star has a red purple skin, with bright, white flesh. This is the second most popular sweet potato in Australia with around 8% of sales.
WSPF - The WSPF has a white skin with white and purple flesh. Around 2% of Australian sweet potato production is devoted to WSPF
Kestle - The Kestle has a white skin, with cream to white flesh. Only small amounts of this sweet potato are grown in Australia.
Vegetables " Sweet Potato "
Nutritional value per 100 g
Sweet potato, cooked, baked in skin, flesh, without salt
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Nutrient ( Proximate's )
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Unit
|
Value
|
Daily Value %
|
|
Energy
|
kcal
|
92 | 4.6% |
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Protein
|
g
|
2.01 | 4% |
|
Total lipid (fat)
|
g
|
0.146 | 0.1% |
|
Carbohydrate, by difference
|
g
|
20.71 | 7.5% |
|
Fiber, total dietary
|
g
|
3.3 | 11.7% |
|
Sugars, total
|
g
|
6.48
|
|
|
Minerals
|
|||
|
Calcium, Ca
|
mg
|
38 | 2.9% |
|
Iron, Fe
|
mg
|
0.69 | 3.8% |
|
Magnesium, Mg
|
mg
|
27 | 6.4% |
|
Phosphorus, P
|
mg
|
54 | 4.3% |
|
Potassium, K
|
mg
|
475 | 10.1% |
|
Sodium, Na
|
mg
|
36 | 1.5% |
|
Zinc, Zn
|
mg
|
0.32 | 2.9% |
|
Copper, Cu
|
mg
|
0.161 | 17.8% |
|
Manganese, Mn
|
mg
|
0.497 | 21.6% |
|
Selenium, Se
|
mcg
|
0.2 | 0.3% |
|
Vitamins
|
|||
|
Vitamin C, total ascorbic acid
|
mg
|
19.6 | 21.7% |
|
Thiamin (B-1)
|
mg
|
0.107 | 8.9% |
|
Riboflavin (B-2)
|
mg
|
0.106 | 8.1% |
|
Niacin (B-3)
|
mg
|
1.487 | 9.2% |
|
Pantothenic acid (B-5)
|
mg
|
0.884 | 17.6% |
|
Vitamin B-6
|
mg
|
0.286 | 16.8% |
|
Folate, total (B-9)
|
mcg
|
6 | 1.5% |
|
Vitamin B-12
|
mcg
|
0.00
|
|
|
Vitamin A, RAE
|
mcg
|
961 | 106.7% |
|
Vitamin E (alpha-tocopherol)
|
mg
|
0.71 | 1.1% |
|
Vitamin D (D2 + D3)
|
mcg
|
0
|
|
|
Vitamin K (phylloquinone)
|
mcg
|
2.3 | 1.9% |
|
Lipids
|
|||
|
Saturated Fatty Acids
|
g
|
0.052
|
0.2% |
|
Monounsaturated Fatty Acids
|
g
|
0.002
|
|
|
Polyunsaturated Fatty Acids
|
g
|
0.092
|
|
|
Trans Fatty Acids
|
g
|
0.000
|
|
|
Carotenoids
|
|||
|
Beta-Carotene
|
mcg
|
11500
|
|
|
Alpha-Carotene
|
mcg
|
43
|
|
|
Beta-Cryptoxanthin
|
mcg
|
0
|
|
|
Lutein + zeaxanthin
|
mcg
|
0
|
|
|
Reference Values are based on a 2,000 Calorie Intake, for Adults and Children 4 or More Years of Age. Your daily values may be higher or lower depending on your calorie needs.
|
|
Percentages are roughly approximated using (RDA) Recommended Dietary Allowances for adults. Source: USDA United States Department of Agriculture
|
|
Reference Values for Nutrition - FDA U.S. Food and Drug Administration
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Sweet Potato Nutritional Value
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Sweet potato is one of the most nutrient rich foods available.
|
|
|
One medium sized potato has over 200% of your daily needs for vitamin A.
|
|
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Vitamin A benefits include;
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|
|
•
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Essential for good vision, maintains health of specialised tissues such as the retina.
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|
•
|
Beta carotene, the precursor to vitamin A found in vegetables, has antioxidant properties, known for protecting cells from the daily toxic damage of oxidation.
|
| • |
Promotes normal development of teeth, soft and skeletal tissues.
|
|
•
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Aids in growth and health of skin and mucous membranes.
|
- POWERFUL ANTIOXIDANT
High in Vitamin A and C - LOWERS RISK OF HYPERTENSION AND DIABETES
Good source of Fiber - MAINTAINS NORMAL GROWTH AND DEVELOPMENT
High in Vitamin A and C - HELPS CONTROL BLOOD SUGAR LEVELS
Good source of Fiber - HELPS MAINTAIN BOWEL HEALTH
Good source of Fiber
- GOOD FOR YOUR CARDIOVASCULAR SYSTEM
Vitamin B-6, Potassium and Fiber - SIGNIFICANTLY ENHANCES WEIGH LOSS
Good source of Fiber - BLOOD PRESSURE LOWERING
Vitamin C and Potassium - LOWERS CHOLESTEROL LEVELS
Good source of Fiber - HELPS KEEP EYES STRONG
High in Vitamin A and C
References
Nutrient Database - USDA (United States Department of Agriculture)
Reference Values for Nutrition - FDA U.S. Food and Drug Administration
Support Eye Health (Vitamin A is crucial for vision, sweet potatoes are an excellent source of beta-carotene, which the body converts into Vitamin A).
Sweet potato can significantly enhance weight loss (promoting fullness due to their high fiber and water content, which helps reduce overall calorie intake and supports a sustained calorie deficit. Their low glycemic index also helps control blood sugar, further aiding satiety.
Sweet potatoes, a superfood that can help reduce blood pressure (Rich in potassium, magnesium and fiber, making them excellent for managing blood pressure).
Sweet potatoes are an excellent source of potassium, an essential mineral vital for heart health, fluid balance, and regulating blood pressure.
Sweet potatoes can help lower cholesterol levels due to their high soluble fiber content, which blocks cholesterol absorption.
Sweet Potato also contain phytonutrients, antioxidants, and potassium, which contribute to heart health by reducing inflammation, improving blood vessel function, and decreasing "bad" LDL cholesterol.
Sweet potatoes can help control blood sugar (high fiber and bioactive compounds like manganese, which improve insulin sensitivity and slow sugar absorption).
Sweet potatoes are powerful sources of antioxidants, particularly from their skin and deep-coloured flesh (Key antioxidants include beta-carotene (which converts to Vitamin A), phenolic compounds like chlorogenic acid, and anthocyanins in purple varieties. These compounds combat free radicals, reduce oxidative stress, and provide anti-inflammatory benefits, contributing to various health advantages such as immune support and cardiovascular protection).