Stephanie Kay Nutrition

Stephanie Kay Nutrition

Real Food for Real Life

  • recipes
    • all recipes
    • Breakfast
    • Lunch
    • Dinner
    • Soups & Stews
    • Salads
    • Sides
    • Snacks
  • nutrition
    • All Articles
    • Tips
    • FAQs
    • This vs. That
    • How To/Guides
    • Weight Loss
  • resources
    • 10 Days of Nutrition
    • 7-Day Meal Plan
    • Balanced Meal Guide
    • 5-Ingredient Cookbook
    • Lunch Box Cookbook
  • About
    • About Steph
    • Contact
  • recipes
    • all recipes
    • Breakfast
    • Lunch
    • Dinner
    • Soups & Stews
    • Salads
    • Sides
    • Snacks
  • nutrition
    • All Articles
    • Tips
    • FAQs
    • This vs. That
    • How To/Guides
    • Weight Loss
  • resources
    • 10 Days of Nutrition
    • 7-Day Meal Plan
    • Balanced Meal Guide
    • 5-Ingredient Cookbook
    • Lunch Box Cookbook
  • About
    • About Steph
    • Contact
  • Dinner
  • Breakfast
  • Meal Prep
  • Nutrition Tips
  • facebook
  • instagram
  • pinterest
  • youtube
Home | Nutrition | Sweet Potato vs. White Potato: Which is Healthier?

Sweet Potato vs. White Potato: Which is Healthier?

Published on June 4, 2024 by Stephanie Kay

Sweet potatoes and white potatoes are both diet staples that have been consumed widely across various cultures, however, a debate as to which one is healthier has emerged. Although sweet potatoes are often touted as a better option, these tubers are a lot more similar than you may think. Here is a complete nutrition comparison of sweet potato vs. white potato.

Pile of sweet potatoes and pile of white potatoes.

Table of contents

  • The Difference Between Sweet Potato and White Potato
  • Sweet Potato vs. White Potato: Nutrition
  • Calories
  • Protein
  • Fat
  • Carbohydrates
  • Sugar
  • Fiber
  • Micronutrients
  • Other Factors to Consider
  • Blood Sugar + Glycemic Index
  • Glycemic Load
  • Weight Loss
  • Cooking Methods
  • Cost
  • Personal Preference
  • So, are sweet potatoes healthier than regular potatoes?

The Difference Between Sweet Potato and White Potato

Although they share the same name, sweet potatoes, and white potatoes are botanically unrelated; sweet potatoes are from the Convolvulaceae plant family, while white potatoes come from the Solanaceae plant family (1). Sweet potatoes are relative to morning glories, other vines, trees, and shrubs, while white potatoes are relative to nightshade vegetables such as tomatoes, peppers, and eggplants. For this reason, sweet potatoes and white potatoes offer different nutrients, vitamins, and minerals.

White potatoes come in shades of brown, yellow, and red, with white or yellow flesh, while sweet potatoes are typically orange in color, and are also found in yellow, purple, and red varieties. Although, in some countries, sweet potatoes are referred to as yams, they are a different species of plant (2).

Infographic of nutrition comparison of sweet potato vs white potato with calories, protein, fat, carbohydrates, fiber, and sugar.

Sweet Potato vs. White Potato: Nutrition

Nutritionally speaking, both white and sweet potatoes are good sources of calories, carbohydrates, and fiber. Here is a comparison of the nutritional value of a 100-gram serving of raw sweet potato with skin and a 100-gram serving of raw white potato with skin (3, 4).

Nutrition per 100 gramsSweet PotatoWhite Potato
Calories86 calories77 calories
Protein1.57 grams2.05 gram
Fat0.05 grams0.09 grams
Carbohydrates20.1 grams17.5 grams
Sugar4.2 grams0.8 grams
Fiber3.0 grams2.1 grams

Calories

Sweet potatoes contain slightly more calories than white potatoes, however, the difference is minimal. Sweet potatoes contain 86 calories per 100-gram serving and white potatoes contain 77 calories per 100-gram serving.

Protein

White potatoes contain slightly more protein than sweet potatoes, however, neither are significant sources of protein. Sweet potatoes contain 1.57 grams of protein per 100-gram serving and white potatoes contain 2.05 grams of protein per 100-gram serving.

Fat

Neither sweet potatoes nor white potatoes are significant sources of fat or saturated fat. Sweet potatoes contain 0.05 grams of fat per 100-gram serving and white potatoes contain 0.09 grams of fat per 100-gram serving.

Carbohydrates

Sweet potatoes contain slightly more carbohydrates than white potatoes, however, the difference is minimal. Sweet potatoes contain 20.1 grams of carbohydrates per 100-gram serving and white potatoes contain 17.5 grams of carbohydrates per 100-gram serving.

Sugar

Sweet potatoes contain 5 times more sugar than white potatoes, however, it is natural sugar in the presence of fiber and micronutrients, unlike added sugars. Sweet potatoes contain 4.2 grams of sugar per 100-gram serving and white potatoes contain 0.8 grams of sugar per 100-gram serving.

Fiber

Sweet potatoes contain 42% more dietary fiber than white potatoes. Sweet potatoes contain 3.0 grams of fiber per 100-gram serving and white potatoes contain 2.1 grams of fiber per 100-gram serving.

Infographic of micronutrient comparison of sweet potato vs white potato with vitamins and minerals.

Micronutrients

Here is a vitamin and mineral comparison between sweet potatoes and regular potatoes for total content and the daily values on the Nutrition Facts labels. (3, 4, 5).

Micronutrients per 100 gramSweet PotatoWhite Potato
Vitamin A709 ug0 ug
Vitamin C2.4 mg19.7 mg
Thiamin (Vitamin B1)0.078 mg0.081 mg
Riboflavin (Vitamin B2)0.061 mg0.032 mg
Niacin (Vitamin B3)0.557 mg1.06 mg
Pantothenic Acid (B5)0.8 mg0.295 mg
Vitamin B60.209 mg0.298 mg
Folate11 ug15 ug
Magnesium25 mg 23 mg
Phosphorus47 mg57 mg
Potassium337 mg425 mg
Iron0.61 mg0.81 mg
Copper0.151 mg0.110 mg
Manganese0.258 mg0.153 mg

While sweet potatoes and white potatoes are nutritionally similar in terms of their calorie, protein, fat, and carbohydrate content, they do differ slightly in their vitamin and mineral content. Sweet potatoes contain more vitamin A, riboflavin, pantothenic acid, magnesium, copper, and manganese, while white potatoes contain more vitamin C, vitamin B6, niacin, folate, phosphorus, potassium, and iron.

Overall, sweet potatoes are a great source of vitamin A in the form of beta carotene; a 100-gram serving contains over 78% of the daily value, and white potatoes are great sources of potassium, vitamin B6, and vitamin C.

Other Factors to Consider

In addition to nutrition, here are some other factors to consider in the debate between sweet potatoes and white potatoes.

Blood Sugar + Glycemic Index

Sweet potatoes generally have a lower glycemic index compared to white potatoes; however, the glycemic index of potatoes varies depending on the type of potato and how it was prepared.

For example, boiled sweet potatoes have a GI ranking of 44, boiled white potatoes have a GI ranking of 54, baked sweet potatoes have a GI ranking of 94, and baked white potatoes have a GI ranking of 73 (6).

Glycemic index (GI) rankings are given to carbohydrate-based foods depending on how quickly or slowly they increase blood sugar levels once consumed. Foods with a GI ranking of 70 or more cause a more rapid spike in blood sugar levels compared to foods with a GI ranking of 55 to 69, which cause a moderate spike in blood sugar levels, and foods with a  GI ranking of 55 or less, which case a slow spike in blood sugar levels.

However, it is important to consider that potatoes are rarely consumed alone. Both regular potatoes and sweet potatoes are generally consumed as part of a larger meal, along with protein and fat, which helps to mitigate their impact on blood sugar levels.

Glycemic Load

In addition to the glycemic index, the glycemic load (GL) accounts for how much carbohydrate is in the food and how much each gram of carbohydrate in the food raises blood sugar levels.

The glycemic load ranking of a potato is also dependent on the type of potato and how it was prepared. For example, boiled sweet potatoes have a GL ranking of 11, while boiled white potatoes have a GL ranking of 14, baked sweet potatoes have a GL ranking of 10, and baked white potatoes have a GL ranking of 17 (6).

Overall, given the glycemic index is ranked on a scale of 100, the differences between sweet potatoes and white potatoes are minimal, not to mention, that both sweet and white potatoes fall mid-range in terms of glycemic load.

Weight Loss

Both sweet potatoes and regular potatoes have a low to moderate calorie density and can support weight loss when consumed as part of a healthy diet in a calorie deficit. Moreover, the satiety index of potatoes, namely boiled potatoes, makes them great for weight loss, and boiled potatoes are considered one of the most filling foods.

Cooking Methods

When comparing sweet potatoes and regular potatoes, it is important to consider the way they are consumed. While raw and boiled potatoes and sweet potatoes have very similar nutritional values, they are rarely consumed in this fashion. Rather, potatoes are more commonly consumed with additional ingredients, via various cooking methods, and/or as part of a larger meal.

For instance, while the satiety of boiled potatoes might be high as the palatability is low, the palatability of baked sweet potato sprinkled with brown sugar, a white potato dolloped with sour cream and bacon, or a pile of creamy mashed potatoes might be much higher, making them easier to consume.

If the objective is to not overconsume calories from potatoes, it is best to opt for sweet potatoes and white potatoes that are minimally processed are baked, boiled, stewed, or roasted, and limit ultra-processed foods, such as French fries and potato chips, as they are much easier to overeat.

Cost

Sweet potatoes are generally more expensive than white potatoes, such as russet potatoes, because they are more in demand. Given the nutritional differences between the two are minimal, the best option is the one that best suits your budget.

Personal Preference

Regular potatoes have a mild and earthy flavor, while sweet potatoes have a slightly sweet and nutty flavor. This is important to consider when adding potatoes to a recipe as their flavor will impact the outcome of the dish.

So, are sweet potatoes healthier than regular potatoes?

In the battle of the white and sweet potato, there really isn’t a clear winner. Sweet potatoes are higher in fiber and contain more beta-carotene, however, white potatoes contain fewer calories, more protein, less sugar, and more micronutrients. Although sweet potatoes tend to have a lower glycemic index and glycemic load when boiled, however, white potatoes have a lower glycemic index when baked.

Overall, eating sweet potatoes and white potatoes are both healthy choices. Exactly how each type of potato affects your overall health and weight is largely dependent on how they are prepared, how much is consumed, and what they are consumed with.

The Bottom Line

Regular potatoes and sweet potatoes are starchy vegetables and sources of complex carbohydrates. Sweet potatoes contain more fiber, but white potatoes contain fewer calories and more vitamins and minerals, however, both white potatoes and sweet potatoes belong in a healthy diet. Given both are healthy choices, the best choice is the one that best fits your budget and the one that you feel like eating.

Spanish pork chops in a bowl with a side of broccoli.
Spanish Pork Chops PREVIOUS
No-Bake Granola Bars NEXT
Stack of homemade no-bake granola bars on a plate.

Learn How To Make A Balanced Meal!

Grab a copy of my balanced meal formula guide and learn to make well-balanced meals for breakfast, lunch, and dinner.

    Leave a Review Cancel reply

    Your email address will not be published. Required fields are marked *

    Comments

    1. Yasmeen says

      March 1, 2021 at 7:18 pm

      Thank you for this comprehensive comparison. Very enlightening 🙂

      Reply
    2. Pete says

      November 10, 2023 at 3:28 am

      Very interesting article on the difference and similarities between sweet and white potatoes especially in relation to how often sweet potatoes are touted as being much better in the battle with insulin resistance,while I was aware that the preparation of many vegetables affects the GI/GA the difference in the article was striking. That’s for the very direct comparison and advice🤔😀

      Reply
    3. Anonymous says

      June 6, 2024 at 4:33 am

      Thank you

      Reply
    Stephanie Kay Nutrition

    Hey, I’m Stephanie

    – AKA RED –

    I’m a nutritionist on a mission to change the way you look at food and teach you how to make real food work for real life in a realistic way.

    Get to Know Me

    Want A 7-Day Meal Plan?

    Download my free 7-day meal plan, complete with a grocery list, for a week’s worth of easy healthy recipes that make real food work for real life.

      • facebook
      • instagram
      • pinterest

      Shop My Cookbooks

      My eCookbooks are filled with quick and easy real food recipes to help make eating well a breeze so you can crush your goals.

      Learn More

      Recipes

      • Dinner
      • Breakfast
      • Meal Prep
      • Snacks

      Nutrition

      • FAQs
      • Tips
      • This vs. That
      • Weight Loss

      Connect

      • Instagram
      • Youtube
      • About
      • Cookbooks

      About Stephanie

      I’m a nutritionist on a mission to change the way you look at food and teach you how to make real food work for real life in a realistic way.

      Learn More

      Site Credits
      2023 © Stephanie Kay Nutrition | Privacy Policy
      To Top