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
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.
What's 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.
Is baked potato or sweet potato better for weight loss? ›
Sweet potatoes are very low in calories, so they can be included in a weight-loss diet. Sweet potatoes are said to have about 86 calories per 100 g and roughly 100 calories per dish. However, a roughly equivalent amount (100 g) of peeled potato contains approximately 110 calories per serving, or 400 calories total.
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.
Can I eat sweet potatoes everyday? ›
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.
Are sweet potatoes anti-inflammatory? ›
Antioxidants Aplenty
Purple-fleshed sweet potatoes are thought to contain super-high levels of antioxidant and anti-inflammatory agents. As these substances pass through your system, they balance out free radicals -- chemicals that harm your cells.
Can I eat a potato every day? ›
The Bottom Line
It is totally fine to eat potatoes every day. While how you prepare and cook potatoes and how much you eat could possibly impact your health, whole potatoes with skin are a nutritious vegetable with health benefits.
Which is better for you rice pasta or potatoes? ›
Of rice, pasta, potatoes, and bread, potatoes are the healthiest of these starchy and complex carbohydrate foods. This is because potatoes are dense in nutrients, containing essential minerals, vitamins, and other micronutrients. Potatoes are also high in fiber, helping to satiate hunger and regulate blood sugar.
Is the sugar in sweet potatoes bad for you? ›
Sugar Content
As with all things, excess is bad, and this applies also to your sugar intake. While eating 3.5 ounces of sweet potatoes likely will have a negligible impact on your health, if you eat additional helpings of sweet potatoes, the sugar count can quickly add up.
While sweet potatoes can be part of a healthy diet for weight management, there is no specific food that targets belly fat reduction. Spot reduction of fat in a particular area, such as the belly, is not possible.
Why do bodybuilders eat sweet potatoes? ›
For bodybuilding, it's ideal because it's packed with good carbs, calories, and potassium that your body needs to put on muscle mass. Sweet potatoes taste great with or without anything added to them, and they're super easy to make. One baked sweet potato contains 4 g protein, 41 g carbohydrates, and 6 g fiber.
Is rice or sweet potato better for you? ›
Not all carbs are the same. So we're talking about rice versus sweet potato. If you're looking to cut down a little bit, a little bit more nutrient dense and whole food base, right, go with the sweet potato, not the rice. Much more easy to over eat the rice and less micronutrient dense.
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.
Why is sweet potato better than 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.
Is sweet potato good for high cholesterol? ›
Research shows that sweet potatoes can lower your LDL "bad" cholesterol, which may lower your odds of heart problems. Macular degeneration. Large amounts of beta-carotene and vitamin A, which are in sweet potatoes, can lower your chances of getting this eye disease, which is the most common cause of vision loss.
Is sweet potato better for you than bread? ›
One small sweet potato contains half the calories as a piece of toast. Vitamins A and C don't even register on the charts for bread, while sweet potatoes offer a good source of vitamin C and some potassium.
Is it OK to eat sweet potatoes on a low carb diet? ›
You may be able to eat sweet potatoes on a low-carb diet, as long as you consume them in moderation. Be careful not to go above your daily carb allowance. Generally, however, nutritionists would not recommend sweet potatoes to form part of a low-carb diet regime because of their high carb content.
Are sweet potatoes healthier than fries? ›
Sweet potato fries are slightly higher in calories and carbs but also more nutrient dense than French fries. The greatest nutrient difference is that French fries have no vitamin A, while sweet potato fries are high in this nutrient. Vitamin A is important for your vision and immune system ( 2 ).
