While both sweet potatoes and white potatoes have long been a part of many cultures’ diets, a controversy over which variety is “healthier” has recently risen. Although both are quite similar, sweet potatoes are frequently promoted as a healthier alternative. Here is a detailed comparison of the nutritional value of sweet potatoes vs white potatoes.
Difference Between Sweet Potato & White Potato
White potatoes and sweet potatoes are not botanically related, despite having the same name. White potatoes belong to the Solanaceae plant family, whereas sweet potatoes are members of the Convolvulaceae plant family.
White potatoes are related to nightshade plants like tomatoes, peppers, and eggplants, whereas sweet potatoes are related to morning glory and other vines, trees, and shrubs. White potatoes and sweet potatoes supply various vitamins and minerals as a result. There are many types of sweet potatoes.
Sweet potato varieties include orange, yellow, purple, and red potato variants. White potatoes come in colours like brown, yellow, and red with white or yellow flesh. Despite being referred to as “yams” in some areas, sweet potatoes are a separate species of plant.
Sweet Potato vs. White Potato: Nutrition
Both sweet potatoes and white potatoes are excellent suppliers of vitamins, minerals, and other nutrients from a nutritional standpoint. Here is a comparison of the sweet potato nutrition value of 100 grams of white:
Calories: A serving of baked sweet potato weighs 100 grams and has 90 calories. A serving of baked white potato weighs 100 grams and has 94 calories.
Protein: There are virtually equal amounts of protein in a 100-gram serving of baked sweet potato (2.0 grams) and baked white potatoes (2.1 grams).
Fat: There are 0.2 grams of fat per 100 grams of cooked sweet potato and 0.2 grams per 100 grams of baked white potato, tying them both.
Carbohydrates: There are practically equal amounts of carbohydrates in a 100-gram serving of baked sweet potato (21.0 grams) and baked white potatoes (21.5 grams).
Fibre: A 100-gram portion of baked sweet potato has 3.3 grams, compared to 2.1 grams in a dish of baked white potato, giving sweet potatoes a modest advantage.
Sugar: A 100-gram portion of baked sweet potato has 6.5 grams of sugar, compared to 1.4 grams in a 100-gram serving of baked white potato, giving the latter a narrow victory.
| Nutrition per 100 g | Sweet Potato | Regular Potato |
| Calories | 90 calories | 94 calories |
| Protein | 2.0 grams | 2.1 grams |
| Fat | 0.2 grams | 0.2 grams |
| Carbohydrate | 21.0 grams | 21.5 grams |
| Fibre | 3.3 grams | 2.1 grams |
| Starch | 7.0 grams | 18.0 grams |
| Sugar | 6.5 grams | 1.4 grams |
Vitamins & Minerals of White Potato vs. Sweet Potato
While white potatoes and sweet potatoes have equal amounts of calories, protein, fat, and carbohydrates, they do differ slightly in the number of micronutrients they contain, particularly vitamin A.
In general, sweet potato vitamins and white potatoes are both rich providers of nutrients, including a wide range of vitamins and minerals. However, sweet potato nutrition offers 384% of the daily recommended dose of vitamin A, while white potatoes offer 0%. Having said that, white potatoes do offer somewhat higher levels of folate, niacin, phosphorus, and potassium per serving while other nutrients are very comparable.
| Nutrition per 100 g | Sweet Potato (% of Daily Value) | White Potato (% of Daily Value) |
| Vitamin A | 384% | 0% |
| Vitamin C | 33% | 21% |
| Vitamin B6 | 14% | 11% |
| Vitamin B9 (Folate) | 1% | 10% |
| Vitamin B1 (Thiamin) | 7% | 3% |
| Vitamin B2 (Riboflavin) | 6% | 3% |
| Vitamin B3 (Niacin) | 7% | 8% |
| Vitamin B5 | 9% | 4% |
| Magnesium | 7% | 7% |
| Phosphorus | 5% | 7% |
| Potassium | 14% | 16% |
| Iron | 4% | 4% |
| Copper | 8% | 6% |
| Manganese | 25% | 9% |
Glycemic Index & Glycemic Load of Sweet vs White Potato
Foods containing carbohydrates are ranked according to their glycemic index (GI), which indicates how rapidly or slowly they raise blood sugar levels after consumption. Compared to foods with a GI ranking of 55 to 69, which induce a moderate blood sugar surge, and foods with a GI ranking of 55 or less, which cause a sluggish blood sugar spike, foods with a GI ranking of 70 or more generally a more rapid blood sugar spike.
A potato’s glycemic index score depends on the variety and preparation method used. GI ratings for cooked sweet potatoes, for instance, are 44, whereas those for boiled white potatoes are GI. The glycemic load (GL), in addition to the glycemic index, takes into account the number of carbohydrates in food as well as how much each gram of carbohydrates elevates blood sugar levels.
The type of potato and the method of preparation have an impact on a potato’s glycemic load rating. For instance, cooking sweet potatoes have a GL score of 10, while baked white potatoes have a GL value of 17, and boiling sweet potatoes have a GL ranking of 11, compared to boiled white potatoes.
Overall, considering that the glycemic index is graded on a scale of 100, there aren’t many variations between sweet potatoes and white potatoes, and both varieties are in the middle of the spectrum.
Which is Better for You: Sweet or White Potato?
White potatoes have somewhat less sugar, more starch, and more folate than sweet potatoes, despite having higher fibre, vitamin A, vitamin C, and manganese. Sweet potatoes and diabetes are interconnected, While white potatoes have a lower glycemic index when baked, sweet potatoes tend to have a lower glycemic index and glycemic load when boiling. There are multiple benefits of eating sweet potatoes.
In terms of calories, protein, and fat per serving, as well as similar amounts of B vitamins, magnesium, phosphorus, potassium, and iron, potatoes, and sweet potatoes have similar nutritional profiles overall.
Conclusion
There is no apparent victor in the contest between sweet potatoes and white potatoes. White and sweet potatoes both contain fibre, vitamins, and minerals and are whole-food sources of carbohydrates and nutrition. The way and quantity of potatoes are prepared determines how each potato affects health and weight. Sweet potato for weight loss, in other words, it aids in weight loss.
In general, you should restrict options that are deep-fried, such as French fries or potato chips, and choose sweet potatoes and white potatoes that are baked, boiled, roasted, or mashed instead.
