Sweet potato vs white potato: which is healthier?
Quick answer: both are nutritious. Per 100 g baked with the skin, they have almost the same calories (about 90) and carbohydrate. Sweet potatoes are one of the richest sources of vitamin A and have slightly more fiber. White potatoes have more potassium and a little more protein. How you cook them matters more than which one you pick.
Nutrition per 100 g, baked in skin
| Nutrient | Sweet potato | White potato |
|---|---|---|
| Calories | 90 | 93 |
| Carbohydrate | 20.7 g | 21.2 g |
| Fiber | 3.3 g | 2.2 g |
| Sugars | 6.5 g | 1.2 g |
| Protein | 2.0 g | 2.5 g |
| Vitamin A | 961 mcg RAE (107% DV) | 1 mcg |
| Vitamin C | 19.6 mg (22% DV) | 9.6 mg (11% DV) |
| Potassium | 475 mg (10% DV) | 535 mg (11% DV) |
A medium potato of either kind weighs about 150 to 175 g, so multiply by 1.5 to 1.75 for one whole potato.
Vitamin A: the big difference
The orange color of sweet potatoes comes from beta-carotene, which the body turns into vitamin A. One medium baked sweet potato provides more than the full daily value. White potatoes have almost none. Eating sweet potato with a little fat, such as olive oil or butter, improves beta-carotene absorption.
Blood sugar
Despite their sweeter taste, sweet potatoes do not always raise blood sugar less. The glycemic index of both varies a lot with variety and cooking. Boiled potatoes of either type tend to raise blood sugar less than baked ones, and cooling cooked potatoes increases their resistant starch.
Potassium
White potatoes are one of the most common sources of potassium in the American diet, a nutrient most people do not get enough of. Keeping the skin on keeps more of it.
Cooking matters more than the type
| Preparation | Effect |
|---|---|
| Baked or boiled, skin on | Keeps fiber and nutrients, no added fat |
| Mashed with butter and cream | Adds calories and saturated fat |
| French fries | Adds a lot of fat and often salt |
| Candied sweet potatoes | Adds a lot of added sugar |
Which should you choose?
Eat both. Choose sweet potatoes when you want vitamin A, and white potatoes for potassium. Keep the skin on, bake or boil, and go easy on toppings.
Frequently asked questions
Are sweet potatoes good for weight loss? Like white potatoes, they are filling for their calories when baked or boiled.
Is a yam the same as a sweet potato? In US supermarkets, orange “yams” are usually a type of sweet potato. True yams are a different plant with rough, dark skin.
Can people with diabetes eat potatoes? Yes, in sensible portions and paired with protein and vegetables. Follow your care team’s advice.
This article is general information, not medical advice.