The following information compares the nutritional value of sweet potato as contrasted with (refined) white rice, and the value of eating food in it’s most natural source, especially for children.

Sweet Potato vs White Rice

Sweet potato is an extraordinary source of vitamin A, white rice has none. Sweet potato is a good source of vitamin C, white rice has none.

A serving of sweet potato contains 2 to 3 times the calcium, iron and magnesium; 9 times the potassium; 12 times the fibre; and 2 times the B6 as a serving of white rice.

White rice has been completely stripped of its bran and germ layer, reducing its fiber and nutrient content drastically. The essential oils in the germ layer of brown rice are also absent in white rice.

White rice is a low fiber “simple” carbohydrate, therefore it metabolizes (digests) quickly and spikes blood sugar levels. Long term consumption of simple carbohydrates drastically increases the development of hypo-glycemia and type 2 diabetes.

Note – fiber also makes us feel full longer

White rice does have some protein left after refining. As a carbohydrate it is also very high in starch and provides a quick and short term energy boost. Unfortunately it is an “empty carb” having little nutritional value and energy levels crash shortly after spiking.

Sweet potato by contrast is considered the most nutrient dense vegetable.

“Sweet potato ranks number one in nutrition of all vegetables” according to The Center For Science In the Public Interest (CSPI), Washington D.C.

The green leaves of sweet potatoes also contain amazing nutritional content. Weight per weight, 100 g of fresh leaves carry more iron, vitamin C, folates, vitamin K, and potassium than the actual sweet potato (tuber).

Quick Fix Or Strategic Planning

Children are most vulnerable to the results of poor nutrition.

Long term, a diet high in white rice and low in “whole” unrefined foods will make them more vulnerable to many types of illness.

Short term, the glycemic (blood sugar) spike that happens after eating starchy carbohydrates can initially make them hyper (over energized) but the ensuing crash soon after will leave them tired and less able to concentrate on school work or learning.

High fiber whole foods (unrefined) and “complex” carbohydrates, like sweet potato, are absorbed slowly by the body so energy levels remain stable, last longer and have no major drop off.

Good nutrition is an integral part of the long term physical and mental development and well being of children in helping them fulfill their maximum potential.


White  rice can be a fairly inexpensive food with moderate amounts of protein and high levels of simple carbohydrates, but the health of a child can not be sustained on white rice without the introduction of high quality, nutritional, unrefined foods.

These foods will provide a complete protein, the spectrum of vitamins and minerals, and micro-nutrients, all in necessary levels and combinations to sustain life.

Current research is finding natural (unrefined) foods often contain 80 or more active ingredients. There are likely more and researchers don’t even know what many of these agents do yet or how they interact with each other. But the human body is able to identify, understand, absorb and make perfect use of all of them!

The extravagant vitality of natural food and the complex engineering of the human body to fully process it,
perfectly illustrates the genius of God.

“I will praise You, for I am mysteriously and wonderfully made; marvelous are Your works, my soul knows this very well.”  Psalm 139:14

Contributor: Rex Chequer