Don’t be fooled by the last name: Regular potatoes and sweet potatoes aren’t exactly close family. They’re considered “distantly related” at best in the world of botanic genealogy, with some pretty big differences.
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At the dinner table, though, they’re often viewed as side-dish siblings — right down to the rivalry over which one is more nutritious. There’s also plenty of arguing over which spud is yummier, of course.
To settle the debate — at least in regard to which potato is the healthier option — we turn to registered dietitian Beth Czerwony, RD, LD. (You’re on your own for taste.)
The importance of potatoes and sweet potatoes
Potatoes and sweet potatoes might not look all that impressive, but those oval-shaped vegetables rank as two of the world’s most-produced crops. Both are viewed as essential for global food security.
Farmers pulled more than 370 million metric tons of potatoes out of the ground in 2019. The total sweet potato harvest, meanwhile, reached almost 92 million metric tons during that same year.
“Potatoes and sweet potatoes are a diet staple around the world,” says Czerwony. “And aside from being healthy, they’re inexpensive and versatile in meals.”
Botany 101
Potatoes are part of the nightshade family, while sweet potatoes belong to the morning glory clan. Both are considered root vegetables, meaning the part of the plant you eat grows beneath the soil.
Regular potatoes have white or yellow flesh inside, while sweet potatoes are known for having orange innards. Both typically have brownish skin; though, that can vary depending on the variety.
There are more than 4,000 different types of potatoes and 1,000 varieties of sweet potatoes grown around the globe.
Nutrition: potato vs. sweet potato
Let’s start with this basic fact: Potatoes and sweet potatoes bring a lot to the table when it comes to nutrition, says Czerwony. They’re both lower-calorie, low-fat foods that are rich in:
- Fiber. The key to this health benefit, though, is to eat the skin of the spuds. “Half of the fiber from a potato or a sweet potato is in the skin,” says Czerwony. (Just make sure to wash the skin well to remove any dirt.)
- Carbohydrates. Potatoes and sweet potatoes are considered starchy vegetables given their high-carb content, which provides an energy boost.
- Potassium. Fun fact: Potatoes and sweet potatoes contain more potassium than a banana. (Learn about other foods packed with potassium.)
- Vitamin B6. A medium-sized potato or sweet potato supplies about 30% of your recommended daily value of vitamin B6, which works to bolster your brain and nervous system.
- Vitamin C. Surprised by this? A lot of people are. You can get about one-third of your daily recommended amount of vitamin C through either a potato or sweet potato. (Take that, oranges.)
Here’s a side-by-side nutritional comparison.
So which potato is healthiest?
No matter how you peel away at this question, one thing is obvious — potatoes and sweet potatoes both qualify as healthy, nutritious foods. “Neither one of them is a bad choice,” says Czerwony.
But if you have to pick just one, sweet potatoes hold a slight edge, says Czerwony. The main reason? Beta carotene and vitamin A.
Sweet potatoes trace their colorful orange flesh to the presence of beta carotene, an antioxidant that works to protect your body’s cells from damage and diseases like cancer. Your body converts the beta carotene into off-the-charts levels of vitamin A.
“That’s the main reason why sweet potatoes come across as a little bit of a better option,” says Czerwony. “But in the end, it comes down to personal preference.”
Her best advice? “Use them both. It’ll add some variety to your diet.”
Cooking healthy with potatoes and sweet potatoes
While potatoes and sweet potatoes may be healthy, it’s also easy to turn potato-based food into a fatty calorie bomb. All the goodness in those spuds doesn’t cancel out the negatives that come with a dip in a deep fryer, for instance.
A 2017 study even found that eating fried potatoes twice a week increased your risk of death. That’s bad news given the amount of French fries and potato chips in many diets.
So, how should you cook potatoes or sweet potatoes to get the most benefit? Baking them causes the least reduction in nutrients, says Czerwony. Be careful with the toppings you add afterward, though … and make sure to eat the skin.
If you’re looking for ideas for healthier potato or sweet potato dishes, here are a few to try:
Healthier potato recipes
- Twice-Baked Potatoes.
- Light and Creamy Mashed Potatoes.
- Light and Crispy Potato Latkes.
- Summer Veggie Potato Salad.
Healthier sweet potato recipes
- Baked Cajun Sweet Potato Fries.
- Ginger Sweet Potato Pancakes.
- Rosemary Garlic Mashed Sweet Potatoes.
- Savory Sweet Potato Mousse.
- Light Sweet Potato Casserole.
FAQs
Sweet potatoes are often touted as being healthier than white potatoes, but in reality, both types can be highly nutritious. While regular and sweet potatoes are comparable in their calorie, protein, and carb content, white potatoes provide more potassium, whereas sweet potatoes are incredibly high in vitamin A.
What is healthier, sweet potato or potato? ›
Though they can both be part of a healthy diet, sweet potatoes are generally healthier than regular potatoes, partly because of their incredibly high vitamin A content. Sweet potatoes are also lower on the glycemic index, meaning that they are less likely than regular potatoes to make your blood sugar spike.
What is the healthiest potato to eat? ›
All potatoes can fit into a healthy diet, but purple potatoes, red potatoes, and sweet potatoes—which are often grouped with potatoes—stand out due to their high amounts of protective plant compounds and essential nutrients.
Which is easier to digest potato or sweet potato? ›
Cooked potatoes of all varieties are examples of easy to digest foods. Sweet potatoes are especially gentle on the digestive tract because they are mostly made up of insoluble fiber, which speeds up digestion and promotes regularity.
Is sweet potato better than potato for diabetics? ›
Despite their natural sweetness, sweet potatoes have a relatively low GI compared to regular potatoes, making them a favorable choice for individuals with diabetes. Additionally, sweet potatoes contain beta-carotene, a potent antioxidant that supports eye health and overall immunity.
Are sweet potatoes healthy to eat every day? ›
If you enjoy sweet potatoes, you can absolutely enjoy them daily. However, eating multiple sweet potatoes every day could cause a harmless condition called carotenodermia, where your skin turns yellow-orange. You may also want to be cautious about your sweet potato intake if you have a history of kidney stones.
Is sweet potato or potato good for weight loss? ›
Absolutely. Besides their health benefits, sweet potatoes are a great addition to any weight loss diet. First up, they're very high in fibre — especially soluble fibre. Soluble fibre is excellent because it slows down your digestion and helps you feel full, which can curb the urge to snack between meals.
What is the unhealthiest potato? ›
The sweet potato had the lowest vitamin profile, as well as the largest sodium-to-potassium ratio. A relatively larger sodium-to-potassium ratio provides a lower score. That's because sodium possesses hypertensive properties, while potassium (and calcium) possess hypotensive properties.
Which is better, rice or sweet potato? ›
Sweet potatoes have more fiber and nutrients which are useful for our bodies. Rice is a cereal that has less fiber and vitamins because its upper beneficial peel is the vest for the whitening process.
What is healthier potatoes or rice? ›
Overall, potatoes contain more vitamins and nutrients than rice. And if given the choice between rice or potatoes, 9 times out of 10, we would certainly go with potatoes simply because they are more versatile and can be made in many different ways.
In a nutrition battle between a banana and sweet potato, the sweet potato would come out ahead. A baked sweet potato has the same calories per gram as a banana, yet has one gram more fiber and five grams less sugar per medium serving.
Why do bodybuilders eat sweet potatoes? ›
Eating a sweet potato post-workout is ideal as they contain copper, which can help replenish energy levels and protect the cardiovascular, nervous and skeletal system. It also strengthens the tendons needed to lift weights. Just one cup of baked sweet potato contains 36% of your daily copper needs.
Is sweet potato a junk food? ›
What we do know, however, is that — before any cooking happens — both white potatoes and sweet potatoes are nutritious. And almost equally nutritious at that," adds Willingham. Raw sweet potatoes and white potatoes have comparable nutrition profiles, with similar calories per serving and macronutrient breakdown.
How can I flush sugar out of my system fast? ›
Drinking plenty of water helps your kidneys flush out excess sugar. One study found that people who drink more water lower their risk for developing high blood sugar levels. And remember, water is the best. Sugary drinks elevate blood sugar by raising it even more.
Which sweet potato is healthiest? ›
Sweet Potatoes and Health
Sweet potatoes with orange flesh are richest in beta-carotene. Sweet potatoes with purple flesh are richer in anthocyanins. Beta-carotene and anthocyanins are naturally occurring plant “phyto” chemicals that give vegetables their bright colors.
Why are sweet potatoes healthier than regular potatoes? ›
In terms of micronutrients, boiled sweet potatoes come out on top in terms of vitamin C, magnesium, calcium, iron and phosphorus while the regular potato wins when it comes to potassium, Vitamin B1 and folic acid. Next up, we compared a baked sweet potato with a baked white potato.
Is rice or sweet potato better for you? ›
While both are high in vitamins and minerals sweet potato has the highest level of beta carotene and Vitamin A among root vegetables both of which are powerful natural antioxidants. Brown rice is also a great source of selenium which in addition to fiber has been shown to reduce the risk of colon cancer.
Which vegetables are the healthiest? ›
In this article, we look at 15 of the most healthful vegetables and suggest ways to enjoy them as part of a balanced diet.
- Spinach. Share on Pinterest Aleksandr Zubkov/Getty Images. ...
- Kale. ...
- Broccoli. ...
- Peas. ...
- Sweet potatoes. ...
- Beets. ...
- Carrots. ...
- Fermented vegetables.
