When it comes to potatoes, there are several varieties to choose from, each with its unique nutritional profile. Two of the most popular types are sweet potatoes and white potatoes.

They are both loved by many, but most people wonder which is better for them. This article aims to compare the calorie and nutrition benefits of sweet potatoes and white potatoes, providing a comprehensive comparison of these delicious root vegetables.

Calorie Content

The calorie content in potatoes, whether sweet or white, depends on the way they are cooked, as well as the serving size. Generally, sweet potatoes tend to have fewer calories than white potatoes, but the difference is not significant.

A medium-sized baked sweet potato has around 103 calories, while a medium-sized baked white potato contains about 129 calories. Therefore, if you’re watching your calorie intake, you might consider going for sweet potatoes instead of white potatoes.

Nutrition Value

Carbohydrates Content

Carbohydrates are the primary source of energy in our diet, and they are abundant in both white and sweet potatoes.

However, sweet potatoes contain more complex carbohydrates, which are digested and absorbed slowly by the body, providing a steady stream of energy. In contrast, white potatoes contain more simple carbohydrates that are digested quickly, leading to a quick energy boost, but leaving you hungry soon after.

Fiber Content

Fiber is essential in our diet as it helps regulate digestion and keeps us full for longer.

Sweet potatoes are higher in fiber than white potatoes, with a medium-sized sweet potato providing about 4 grams of fiber, while a medium-sized white potato has only 2 grams of fiber. Therefore, if you’re looking to increase your fiber intake, you should go for sweet potatoes.

Protein Content

Proteins are crucial for building and repairing tissues in the body, and both sweet potatoes and white potatoes contain small amounts.

A medium-sized sweet potato provides about 2 grams of protein, while a medium-sized white potato contains only 1.5 grams of protein. However, Sweet potatoes contain more antioxidants and anti-inflammatory compounds than white potatoes, which is essential for optimal health and disease prevention.

If you’re looking to boost your protein intake, you’d need to add other protein sources to your meal.

Fat Content

Both sweet potatoes and white potatoes are low in fat, with less than 1 gram of fat per serving. Therefore, if you’re watching your fat intake, you don’t need to worry about which potato variety to choose.

Vitamins and Minerals Content

Vitamin A

Sweet potatoes come with a significant amount of vitamin A, which is vital for healthy vision and a robust immune system. One medium-sized sweet potato provides almost twice the daily recommended value of vitamin A.

White potatoes contain some vitamin A, but the amount is relatively low compared to sweet potatoes.

Vitamin C

Vitamin C plays an essential role in immune function and collagen synthesis, and it’s abundant in both sweet potatoes and white potatoes.

However, sweet potatoes provide more than white potatoes, with one medium-sized sweet potato providing around 22% of the daily recommended value of vitamin C, while a medium-sized white potato has only 18% of the daily recommended value.

Potassium Content

Potassium plays a crucial role in regulating blood pressure and keeping our muscles and nerves functioning correctly.

Sweet potatoes contain more potassium than white potatoes, with one medium-sized sweet potato providing around 15% of the daily recommended value, while a medium-sized white potato has only 10% of the daily recommended value.

Magnesium and Iron Content

Magnesium and iron are crucial minerals for optimum health. Sweet potatoes contain more magnesium than white potatoes, with one medium-sized sweet potato providing about 10% of the daily recommended value, while a medium-sized white potato has only 6%.

However, white potatoes are higher in iron than sweet potatoes, with a medium-sized white potato providing around 7% of the daily recommended value, while a medium-sized sweet potato has only 4% of the daily recommended value of iron.

Conclusion

Both sweet potatoes and white potatoes are nutritious and healthy options for your diet. Sweet potatoes are lower in calories, higher in fiber, potassium, and vitamin A, while white potatoes are higher in iron.

When it comes to choosing between the two, consider your nutritional needs, taste preferences and try to make a versatile and balanced choice. When combined with other healthy foods, either sweet potatoes or white potatoes can offer numerous benefits to your body.