Sweet Potato vs. White Potato: Nutrition, Benefits, and Which One Is Healthier
- plurefy com
- Aug 14
- 4 min read
Updated: Aug 25
Potatoes are a beloved staple food around the globe. From crispy French fries to hearty baked potatoes, these tubers have a place in almost every cuisine. In recent years, however, sweet potatoes have been rising in popularity — often labeled the “healthier” potato.
But are sweet potatoes really better for you than white potatoes? Or is this just another nutrition myth?
In this blog, we’ll compare sweet potatoes and white potatoes in terms of:
Nutrition
Health benefits
Glycemic index and blood sugar impact
Best cooking uses
Diet suitability
By the end, you’ll know exactly which potato fits your health goals and taste preferences.
Also read:
Overview of Sweet Potatoes
Sweet potatoes (Ipomoea batatas) are root vegetables with a naturally sweet flavor. They come in several varieties:
Orange-fleshed (rich in beta-carotene)
White-fleshed (milder in sweetness)
Purple-fleshed (high in anthocyanin antioxidants)
Appearance:
Skin: Thin, smooth, can be orange, brown, purple, or red
Flesh: Orange, white, or purple
Taste: Naturally sweet, soft when cooked
Culinary uses:
Baking, roasting, mashing
Soups and curries
Fries and chips
Desserts like pies and puddings
Sweet potatoes are praised for their vitamin A content, antioxidant profile, and versatility in both sweet and savory dishes.
Also read:
Overview of White Potatoes
White potatoes include popular varieties like russet, Yukon gold, and red-skinned white-fleshed potatoes. Despite their name, white potatoes can have off-white, yellowish, or even slightly tan flesh.
Appearance:
Skin: Light brown, yellow, or red
Flesh: White to light yellow
Taste: Mild and earthy, less sweet than sweet potatoes
Culinary uses:
Mashed potatoes
French fries
Baked or roasted potato wedges
Potato salads and soups
White potatoes are slightly lower in calories than sweet potatoes and have a neutral flavor that pairs well with a wide range of dishes.
Also read:
Nutritional Comparison
Here’s a nutritional breakdown for 1 cup (150g) of cooked potato without skin or added fat.
Nutrient | Sweet Potato | White Potato |
Calories | ~180 | ~135 |
Carbs | ~41g | ~31g |
Protein | ~4g | ~3g |
Fat | ~0.3g | ~0.2g |
Fiber | ~6g | ~3g |
Vitamin A | 400% DV | 0% DV |
Vitamin C | 35% DV | 30% DV |
Vitamin B6 | 20% DV | 15% DV |
Potassium | 950mg | 950mg |
Antioxidants | High (beta-carotene, anthocyanins) | Moderate (flavonoids, vitamin C) |
Key Takeaways:
Sweet potatoes are higher in calories, carbs, and fiber.
Sweet potatoes dominate in vitamin A content.
White potatoes have slightly fewer calories and carbs.
Both are excellent sources of potassium and vitamin C.
Also read:
Health Benefits of Sweet Potatoes
5.1 Rich in Vitamin A
Orange-fleshed sweet potatoes are loaded with beta-carotene, which the body converts to vitamin A. This nutrient supports:
Healthy vision
Skin repair
Immune system function
5.2 Antioxidant Protection
Purple sweet potatoes contain anthocyanins, which may protect against oxidative stress and inflammation.
5.3 Blood Sugar Stability
Despite their sweetness, sweet potatoes have a lower glycemic index than many white potatoes when boiled, meaning they can cause a slower rise in blood sugar.
5.4 Digestive Health
Their high fiber content helps regulate bowel movements and feed beneficial gut bacteria.
Health Benefits of White Potatoes
6.1 Satiety and Energy
White potatoes are naturally filling, making them a good choice for those seeking energy-rich meals without excessive calories.
6.2 Heart Health
High potassium content supports healthy blood pressure levels by balancing sodium in the diet.
6.3 Immune Support
White potatoes offer a substantial dose of vitamin C, supporting immune defenses.
6.4 Prebiotic Benefits
When cooled after cooking, white potatoes form resistant starch, which acts as a prebiotic for gut health.
Glycemic Index & Blood Sugar Impact
The glycemic index (GI) measures how quickly a food raises blood sugar.
Potato Type | GI (boiled) | GI (baked) |
Sweet Potato | 44–61 (low to medium) | 94 (high) |
White Potato | 78–82 (high) | 111 (very high) |
Tip: Boiling is the best cooking method for keeping the GI lower for both types. Pairing potatoes with healthy fats and protein can further slow sugar absorption.
Weight Management Considerations
Sweet potatoes: Higher in fiber, which may help with appetite control.
White potatoes: Lower in calories per cup, which may suit calorie-controlled diets.
Both can fit into a weight-loss plan if portion sizes and cooking methods are considered.
Which Fits Special Diets Better?
Low-carb / Keto: Neither is ideal due to high carb content, but white potatoes have slightly fewer carbs.
Paleo: Sweet potatoes are often preferred in paleo diets.
Diabetic-friendly: Boiled sweet potatoes are a better choice due to lower GI.
Gluten-free: Both are naturally gluten-free.
Culinary Uses
Sweet Potatoes
Sweet potato fries
Mashed sweet potatoes
Roasted with cinnamon and herbs
Sweet potato pie
White Potatoes
Classic mashed potatoes
Crispy oven-baked fries
Potato gratin
Creamy potato soups
Cooking Tips for Healthier Potatoes:
Keep the skin on for extra fiber and antioxidants.
Avoid deep frying to reduce unhealthy fats.
Use steaming or roasting with minimal oil.
Downsides and Precautions
Oxalates: Both contain oxalates, which may contribute to kidney stones in susceptible individuals.
High GI (in some cases): Overcooked or baked potatoes can spike blood sugar.
Allergies: Rare, but possible for both types.
Final Verdict
Both sweet potatoes and white potatoes are nutritious and versatile. The choice depends on your goals:
Feature | Sweet Potato | White Potato |
Calories | Higher | Lower |
Carbs | Higher | Lower |
Fiber | Higher | Lower |
Vitamin A | Very high | None |
GI (boiled) | Lower | Higher |
Best for | Antioxidants, vision health | Lower-calorie, neutral flavor |
Bottom Line:If you want more antioxidants, vitamin A, and fiber, choose sweet potatoes. If you prefer fewer calories and a milder flavor, white potatoes are a solid option.
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