When it comes to choosing between sweet potatoes and regular potatoes, many people wonder which one is better for their health. Both types of potatoes are staples in many diets around the world, but they have different nutritional profiles. This article will break down the nutritional differences between sweet potatoes and regular potatoes, so you can make an informed choice.

Key takeaways

• Sweet potatoes have more vitamin A and beta carotene compared to regular potatoes.
• Regular potatoes have higher potassium levels than sweet potatoes.
• Both sweet and regular potatoes are rich in dietary fiber, but sweet potatoes contain slightly more.
• Sweet potatoes are often considered healthier due to their antioxidant properties.
• Both types of potatoes can be part of a balanced diet, offering unique health benefits.
• Use the free January app to see calorie and macro information, as well as how both sweet potato and regular potato would affect your blood sugar.

Blood sugar impact of sweet potato vs regular potato

A super easy way to see the nutritional differences in foods is by using the free January app. As you can see in the above image, the app shows the macro information of both regular potatoes and sweet potatoes, along with the predicted blood sugar impact. In both cases, the impact is relatively high, meaning if you're concerned about blood sugar management — as we all should be, whether we're healthy or not — both options will likely impact your blood sugar. What's clear is that the sweet potato is more blood sugar-friendly. While there's not a huge difference between the two, we do recommend sweet potatoes over regular potatoes when focusing on blood sugar control. With the January app, you can look up the food you're choosing between at your local grocery store and get instant access to the macro and blood sugar impact, so you can make the best choice possible for your health goals.

The January app is completely free to download and use. You can even take a photo of your meal and instantly get the macro information and the predicted glucose response. Whether at a restaurant, in the grocery store, or rummaging around the pantry, we always keep the January app on hand to help us make the best choices for our health goals.

You can download the January app for free here.

Nutritional breakdown: Sweet potato vs regular potato

When it comes to nutrition, sweet potatoes and regular potatoes have their own unique profiles. Let's break it down to see how they compare.

Caloric content

In terms of calories, both types of potatoes are quite similar. A 100-gram serving of white potato has about 125 calories, while the same amount of sweet potato has around 108 calories. This makes them both relatively low-calorie options for your meals.

Macronutrients

When we look at macronutrients, both sweet and regular potatoes offer similar amounts of protein and fat. Each 100-gram serving contains roughly 2 grams of protein and 0.15 grams of fat. However, the carbohydrate content is where they start to differ. Both types have about 21 grams of carbs, but sweet potatoes have more fiber, with 3.3 grams compared to the 2.1 grams found in white potatoes.

Micronutrients

The micronutrient content is where sweet potatoes really shine. They are packed with Vitamin A, providing 107% of the Daily Value (DV) in just 100 grams. In contrast, white potatoes offer almost none. Sweet potatoes also have more Vitamin C and B6, making them a more nutrient-dense option. On the other hand, white potatoes have more potassium, offering 17% of the DV compared to the 10% found in sweet potatoes.

While both types of potatoes have their own set of benefits, sweet potatoes are often hailed as a 'hero' in the health and fitness communities due to their higher fiber and vitamin content.

Vitamin and mineral comparison

Vitamin A and Beta Carotene

Sweet potatoes are a nutrient powerhouse when it comes to vitamin A, thanks to their high beta-carotene content. Just 3.5 ounces (100 grams) of sweet potato with skin provides a whopping 107% of the Daily Value (DV) for vitamin A. In contrast, regular potatoes offer almost no vitamin A. This makes sweet potatoes a great choice for boosting your vitamin A intake.

Potassium levels

When it comes to potassium, regular potatoes take the lead. A 3.5-ounce serving of regular potato provides 17% of the DV for potassium, which is higher than the 10% found in sweet potatoes. Potassium is essential for heart health and helps regulate blood pressure.

Vitamin C and B6

Both types of potatoes are good sources of vitamin C and B6, but sweet potatoes have a slight edge. Sweet potatoes provide 22% of the DV for vitamin C and 17% for vitamin B6, while regular potatoes offer 14% and 12%, respectively. These vitamins are crucial for immune function and brain development.

While both sweet and regular potatoes have their own unique benefits, sweet potatoes do have the best mineral profile. They meet your daily needs on a per-calorie basis for copper, magnesium, manganese, and phosphorus.

Health benefits of sweet potatoes

Antioxidant properties

Sweet potatoes are packed with antioxidants that help protect your body from damage caused by free radicals. These antioxidants, including vitamin A, vitamin C, and vitamin E, are essential for maintaining healthy skin and hair. Eating sweet potatoes can also help reduce the risk of chronic diseases.

Digestive health

Sweet potatoes are a great source of dietary fiber, especially if you eat the skin. Fiber is important for keeping your digestive system running smoothly and can help prevent constipation. Including sweet potatoes in your diet can support overall digestive health.

Immune support

The high levels of vitamins in sweet potatoes, particularly vitamin A and vitamin C, can give your immune system a boost. These vitamins are crucial for maintaining a strong immune response, helping your body fight off infections and illnesses.

Health benefits of regular potatoes

Regular potatoes can be good for your heart. They are high in potassium, which helps control blood pressure. Eating potatoes can also help lower the risk of heart disease.

Potatoes have important minerals like magnesium and phosphorus. These minerals help keep your bones strong and healthy. Including potatoes in your diet can support bone health over time.

Potatoes are rich in vitamin C, which is great for your skin. Vitamin C helps your skin heal and stay healthy. Eating potatoes can give your skin a natural glow.

Cooking and dietary uses

When it comes to cooking potatoes and sweet potatoes, there are many ways to prepare them. Some of the healthiest methods include:

• Baking: This method keeps the nutrients intact and adds a nice texture.
• Boiling: A simple way to cook them without adding extra calories.
• Steaming: Helps retain most of the vitamins and minerals.
• Air frying: A healthier alternative to deep frying, giving you that crispy texture without the extra fat.

Both types of potatoes can be used in a variety of dishes. Here are some popular recipes:

1. Mashed Potatoes: A classic comfort food that can be made with either type.
2. Sweet Potato Fries: A healthier alternative to regular fries, especially when baked or air-fried.
3. Potato Salad: Perfect for picnics and barbecues, and can be made with either sweet or regular potatoes.
4. Sweet Potato Casserole: A holiday favorite that's both sweet and savory.

Tip: Mixing both sweet and regular potatoes in a dish can add variety and balance to your diet.

While both potatoes and sweet potatoes are nutritious, it's easy to turn them into calorie-heavy dishes. Avoid deep frying and opt for healthier cooking methods. Remember, the way you cook them can make a big difference in their nutritional value. Sweet potatoes contain more fiber, but regular potatoes have fewer calories and more vitamins and minerals. So, using both can add variety to your meals and keep them balanced.

Conclusion

In the end, both sweet potatoes and regular potatoes have their own unique benefits. Sweet potatoes are packed with vitamin A and have a bit more fiber, while regular potatoes have more potassium. They both offer a good amount of vitamins and minerals, making them healthy choices. So, whether you prefer the sweet taste of sweet potatoes or the classic flavor of regular potatoes, you can't go wrong. Just remember to enjoy them in moderation and as part of a balanced diet.

Frequently asked questions

Which potato has more calories?

A white potato has about 125 calories per 100 grams, while a sweet potato has around 108 calories for the same amount.

Are sweet potatoes better for you than regular potatoes?

Both types of potatoes are nutritious. Sweet potatoes have more vitamin A, but regular potatoes have more potassium.

Do sweet potatoes have more fiber than regular potatoes?

Yes, sweet potatoes have slightly more fiber, with about 3.3 grams per 100 grams, compared to 2.1 grams in regular potatoes.

How do sweet potatoes and regular potatoes affect blood sugar?

Sweet potatoes have a lower glycemic index, meaning they cause a slower rise in blood sugar compared to regular potatoes.

Can you eat the skin of both sweet potatoes and regular potatoes?

Yes, the skin of both sweet and regular potatoes is edible and contains a lot of fiber and nutrients.

What are some good ways to cook potatoes?

Both types can be baked, boiled, mashed, or roasted. Sweet potatoes are also great for making fries and pies.

‍