Potatoes are one of the most versatile and widely consumed vegetables in the world. They come in various shapes, sizes, and colors. Two commonly eaten types of potatoes are white potatoes and sweet potatoes.

While they may look similar, they differ in taste, texture, and nutritional content. In this article, we will explore the nutritional differences between white potatoes and sweet potatoes.

1. Calorie Content

When it comes to calorie content, white potatoes and sweet potatoes have a slight difference. A medium-sized white potato with the skin has around 150 calories, while a similar-sized sweet potato has approximately 130 calories.

However, it is important to note that the cooking method and additional ingredients used can significantly affect the overall calorie content of potato-based dishes.

2. Carbohydrates

Both white potatoes and sweet potatoes are excellent sources of carbohydrates, which are the body’s primary source of energy. White potatoes tend to have slightly more carbohydrates compared to sweet potatoes.

A medium-sized white potato contains around 37 grams of carbohydrates, while a medium-sized sweet potato has approximately 24 grams. However, the specific carbohydrate content can vary depending on the variety and size of the potato.

3. Fiber

Fiber is an essential component of a healthy diet as it aids in digestion and helps maintain bowel regularity. Sweet potatoes are higher in dietary fiber compared to white potatoes.

A medium-sized sweet potato typically contains around 4 grams of fiber, whereas a medium-sized white potato has approximately 2 grams.

4. Protein

While both white potatoes and sweet potatoes contain some amount of protein, they are not considered significant sources. White potatoes generally have slightly more protein, with a medium-sized one containing around 3 grams.

On the other hand, a medium-sized sweet potato typically contains around 2 grams of protein.

5. Fat Content

Both white potatoes and sweet potatoes are naturally low in fat. A medium-sized white potato contains less than half a gram of fat, while a medium-sized sweet potato has about 0.2 grams.

The negligible fat content makes these potatoes a healthier alternative to high-fat foods.

6. Vitamin Content

White potatoes and sweet potatoes differ in terms of their vitamin profiles. White potatoes are a good source of vitamin C, especially when consumed with the skin. They also provide significant amounts of vitamin B6 and potassium.

On the other hand, sweet potatoes are known for their high levels of beta-carotene (which converts to vitamin A in the body), vitamin C, and vitamin B6. The orange-fleshed sweet potatoes tend to have higher amounts of these vitamins compared to their white-fleshed counterparts.

7. Mineral Content

When it comes to mineral content, sweet potatoes outshine white potatoes. Sweet potatoes are an excellent source of potassium, with a medium-sized one providing more potassium than a banana.

They also contain good amounts of magnesium, which is essential for various bodily functions. White potatoes, although lower in potassium compared to sweet potatoes, still provide some potassium along with other minerals like phosphorus.

8. Glycemic Index

The glycemic index (GI) is a measure of how quickly food raises blood sugar levels. Sweet potatoes have a lower GI compared to white potatoes, which means they cause a slower and more gradual increase in blood sugar levels when consumed.

This makes sweet potatoes a more favorable choice for individuals managing their blood sugar levels, including people with diabetes.

9. Antioxidant Content

Sweet potatoes, especially the purple and orange varieties, are rich in antioxidants. Antioxidants help protect the body from harmful free radicals and may have numerous health benefits.

White potatoes, while still providing some antioxidants, do not have the same diverse range and quantity as sweet potatoes.

10. Allergy Concerns

White potatoes and sweet potatoes belong to different plant families, and as a result, they have distinct allergenic profiles. While it is rare, some individuals may have allergies or intolerances to specific proteins present in potatoes.

Allergies to white potatoes are more common, while sweet potatoes typically pose fewer allergy concerns. If you have known allergies or sensitivities, it is best to consult with a healthcare professional.