Raw vs Cooked Sweet Potatoes: Which Is Best?
Sweet Potatoes are vegetables that can be consumed both raw and cooked, but which option is more nutrient-dense?
Sweet Potatoes are an excellent source of vitamin A.
They also contain a good amount of vitamin B5 (Pantothenic acid), and vitamin B6 (Pyroxidine) and some vitamin B1 (Thiamine), and vitamin B2 (Riboflavin).
Raw vs Cooked Sweet Potatoes Nutrition
Are cooked sweet potatoes more nutritious? Let’s make an in-depth comparison of raw vs cooked sweet potatoes and see.
This comparison will begin by examining raw and cooked sweet potatoes’ caloric value and macronutrients and then delve deeper by analyzing their vitamin and mineral content.
This comparison will start by comparing the caloric value of raw and cooked sweet potatoes and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.
First, let’s see how 100 grams of raw sweet potatoes compare to 100 grams of cooked sweet potatoes.
The second table compares 100 grams of raw sweet potatoes and the caloric equivalent of cooked sweet potatoes.
After cooking 100 grams of raw sweet potatoes, you will get around 113 grams of cooked sweet potatoes, and that comparison is shown in the second table.
|Raw Sweet Potatoes (100 grams)||Cooked Sweet Potatoes (100 grams)|
|Energy||86 kcal||76 kcal|
|Carbs||20.12 g||17.72 g|
|Sugar||4.18 g||5.74 g|
|Fiber||3 g||2.5 g|
|Protein||1.57 g||1.37 g|
|Fat||0.05 g||0.14 g|
|Saturated Fat||0.018 g||0.031 g|
How do macronutrients change after cooking 100 grams of raw sweet potatoes?
So if you cook 100 grams of raw sweet potatoes, you will get around 113 grams of cooked sweet potatoes, and this table shows how macronutrient content changes after cooking.
|Raw Sweet Potatoes (100 grams)||Cooked Sweet Potatoes (113 grams)|
|Energy||86 kcal||86 kcal|
|Carbs||20.12 g||20.05 g|
|Sugar||4.18 g||6.5 g|
|Fiber||3 g||2.83 g|
|Protein||1.57 g||1.55 g|
|Fat||0.05 g||0.16 g|
|Saturated Fat||0.018 g||0.04 g|
Raw vs Cooked Sweet Potatoes Calories
Cooking foods doesn’t change their micronutrient quantity and availability. It also changes its weight because water is either evaporated or absorbed. By cooking, sweet potatoes gain weight, so the amount of calories in 100 grams is lower in cooked sweet potatoes.
If you want to lose weight, calories are probably the most important thing you should consider.
That said, here’s how raw and cooked sweet potatoes compare for weight loss: sweet potatoes are slightly lower in calories, with 76 calories per 100 grams, compared to 86 calories per 100 grams of raw sweet potatoes.
Protein Content in Raw Sweet Potatoes and Cooked Sweet Potatoes
Raw potatoes are higher in protein and have around 13% more protein than sweet potatoes.
Raw potatoes offer 1.6 grams of protein per 100 grams, while sweet potatoes offer 1.4 grams.
Carbohydrate Content in Raw Sweet Potatoes and Cooked Sweet Potatoes
In this section, we’ll take a deeper look into the carbohydrate content in raw and cooked sweet potatoes.
Continue reading to find out how raw and cooked sweet potatoes compare in terms of total carbs content, sugars, and dietary fiber.
The total amount of carbs is around 12% higher in raw sweet potatoes than in cooked sweet potatoes.
They have 20.1 grams per 100 grams, compared to 17.7 grams in cooked sweet potatoes.
Speaking of sugars in sweet potatoes, raw sweet potatoes contain less sugar than cooked, 27% precisely.
100 grams of raw sweet potatoes contain 4.18 grams of sugar, while the same amount of cooked sweet potatoes contains 5.74 grams.
Finally, we will discuss the fiber content in raw and cooked sweet potatoes.
Dietary fiber can help with weight management by making you feel fuller longer and help with digestion by promoting regular bowel movements and reducing constipation and diarrhea.
It can also lower the risk of heart disease by reducing cholesterol levels.
Additionally, it can help regulate blood sugar levels, which is beneficial for individuals with diabetes. Fiber also helps feed the beneficial bacteria in the gut that promote overall health.
If you are looking to increase your fiber intake, raw sweet potatoes are a better option for you.
They have 3 grams of fiber per 100 grams, while cooked sweet potatoes provide 2.5 grams of fiber.
Fat Content in Raw Sweet Potatoes and Cooked Sweet Potatoes
Like other plant foods, sweet potatoes are naturally cholesterol free and free of trans fats.
Here’s the total amount of fats in raw and cooked sweet potatoes:
- Raw Sweet Potatoes: 0.1 grams per 100 grams
- Cooked Sweet Potatoes: 0.1 per 100 grams
Consuming too much saturated fat has been linked to an increased risk of heart disease, as it can raise LDL (bad) cholesterol levels in the blood.
However, not all saturated fats are created equal. Some types of saturated fats, such as those found in coconut oil and palm oil, may have different effects on cholesterol levels and heart health compared to others, such as those found in butter and cheese.
The American Heart Association recommends that people limit their intake of saturated fats.
Additionally, it is important to replace saturated fats with healthier fats, such as monounsaturated and polyunsaturated fats, found in foods such as avocados, nuts, and seeds.
When it comes to saturated fats, raw and cooked contain the same amount of saturated fats, 0 grams per 100 grams.
Raw Sweet Potatoes vs Cooked Sweet Potatoes Vitamins Content
In the following two sections, we will take a closer look at raw vs cooked sweet potatoes’ vitamins and mineral contents.
As we mentioned before, 100 grams of raw sweet potatoes weigh 113 grams after cooking, so our vitamins and minerals comparison will use these weights: 100 grams of raw sweet potatoes or 117 grams of cooked sweet potatoes.
Unfortunately, most vitamins are sensitive to heat and water.
Cooking can decrease the levels of certain vitamins, including both water-soluble vitamins like vitamin C and B vitamins, as well as fat-soluble vitamins such as A, D, E, and K.
Vitamins soluble in water will leach into the cooking water, while vitamins soluble in fat will leach into cooking oils.
Only two vitamins, K and B-3, or niacin, are stable enough to hold up well during cooking.
Raw sweet potatoes are a better source of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).
However, cooked sweet potatoes offer a higher amount of vitamin A, vitamin C, vitamin B3 (Niacin), vitamin E, and vitamin K.
Raw and cooked sweet potatoes contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
In the following table, you can easily compare cooked vs raw sweet potatoes’ vitamins content:
|Raw Sweet Potatoes||Cooked Sweet Potatoes|
|Vitamin A||14187 IU||17811.053 IU|
|Vitamin C||2.4 mg||14.484 mg|
|Vitamin B1 (Thiamine)||0.078 mg||0.063 mg|
|Vitamin B2 (Riboflavin)||0.061 mg||0.053 mg|
|Vitamin B3 (Niacin)||0.557 mg||0.609 mg|
|Vitamin B5 (Pantothenic acid)||0.8 mg||0.657 mg|
|Vitamin B6 (Pyroxidine)||0.209 mg||0.187 mg|
|Vitamin B9 (Folate)||11 µg||6.789 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.26 mg||1.064 mg|
|Vitamin K||1.8 µg||2.376 µg|
Raw Sweet Potatoes vs Cooked Sweet Potatoes Minerals Content
Most minerals in food, including calcium, phosphorus, magnesium, iron, zinc, iodine, selenium, copper, manganese, chromium, and sodium, are not reduced during cooking.
The exception is potassium, which can be lost in the cooking water.
You will get more copper, magnesium, phosphorus, potassium, selenium, sodium, and zinc by eating sweet potatoes raw than cooked.
However, if your goal is to increase the intake of calcium, iron, and manganese, you should choose cooked over raw sweet potatoes.
Finally, raw and cooked sweet potatoes contain virtually the same amount of fluoride.
The table below compares mineral contents in raw and cooked sweet potatoes, side by side.
|Raw Sweet Potatoes (100 grams)||Cooked Sweet Potatoes (117 grams)|
|Calcium||30 mg||30.55 mg|
|Copper||0.151 mg||0.11 mg|
|Iron||0.61 mg||0.81 mg|
|Magnesium||25 mg||20.37 mg|
|Manganese||0.258 mg||0.3 mg|
|Phosphorus||47 mg||36.21 mg|
|Potassium||337 mg||260.26 mg|
|Selenium||0.6 µg||0.23 µg|
|Sodium||55 mg||30.55 mg|
|Zinc||0.3 mg||0.23 mg|
The Bottom Line
The debate between eating sweet potatoes raw or cooked has both nutritional and culinary aspects to consider.
While raw sweet potatoes provide many vitamins and minerals, cooking sweet potatoes can increase the availability of many of these nutrients.
However, cooking sweet potatoes can also result in the loss of some micronutrients, mostly water-soluble vitamins.
Both options can be a nutritious addition to a balanced diet, so it is recommended to incorporate both raw and cooked sweet potatoes into your meals for maximum health benefits.
Ultimately, the decision between raw or cooked sweet potatoes comes down to individual preferences and dietary goals.
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- It's regularly updated.
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