True to their name, sweet potatoes have a naturally sweet flavor, which is further enhanced through cooking methods like roasting. They are also one of the top sources of beta-carotene—a precursor to vitamin A.
Do sweet potatoes have more beta-carotene than carrots?
It's important to note that for the same amount of calories, carrots have almost double the Vitamin A and beta-carotene, 17+ fold more alpha-carotene, and contain lutein+xeaxanthin (whereas sweet potatoes don't have any!).
How much carotene is in a sweet potato?
Pro-vitamin A. Sweet potatoes are rich in beta carotene, which your body can convert into vitamin A. Just 3.5 ounces (100 grams) of this vegetable provides the recommended daily amount of this vitamin.
Which vegetable is highest in beta-carotene?
The richest sources of beta-carotene are yellow, orange, and green leafy fruits and vegetables (such as carrots, spinach, lettuce, tomatoes, sweet potatoes, broccoli, cantaloupe, and winter squash). In general, the more intense the color of the fruit or vegetable, the more beta-carotene it has.
Which is better for you carrots or sweet potatoes?
Both sweet potatoes and carrots have a ton of vitamin A, they basically meet the RDA in a single 100 gram serving. While carrots have more vitamin K, sweet potatoes have a stronger overall nutrient profile, with significantly more: Potassium. Manganese.
Which sweet potato has the most beta-carotene?
Sweet potatoes with orange flesh are richest in beta-carotene. Sweet potatoes with purple flesh are richer in anthocyanins. Beta-carotene and anthocyanins are naturally occurring plant “phyto” chemicals that give vegetables their bright colors.
Are sweet potatoes high in vitamin A?
The sweet potato ( Ipomoea batatas) is an underground tuber. It’s rich in an antioxidant called beta carotene, which is very effective at raising blood levels of vitamin A, particularly in children ( 1, 2, 3, 4 ). Sweet potatoes are nutritious, high in fiber, very filling, and delicious. They can be eaten boiled, baked, steamed, or fried.
What foods contain beta-carotene?
Get the rest of your recommended beta-carotene from other orange or green vegetables, like tomatoes, winter squash, carrots, spinach, lettuce, broccoli and cantaloupe. When buying sweet potatoes, opt for the orange-fleshed sweet potatoes rather than white-fleshed sweet potatoes.
Does boiling sweet potatoes reduce beta-carotene absorption?
Boiling sweet potatoes decreases the amount of beta-carotene available for absorption, while stir-frying sweet potatoes with a small amount of oil doubles the amount of beta-carotene absorbed. Top a baked sweet potato with chopped broccoli, salsa and a small amount of melted cheese for a delicious beta-carotene-packed meal.
More useful articles on a similar topic 👇
Is carrot A retinol?What vitamins are in orange sweet potatoes?
