Potatoes are the world’s fourth-largest food crop, next to rice, wheat, and maize. They are a staple food for many people, and come in many varieties. Two of the most popular types are white potatoes and sweet potatoes.

While they may look similar on the outside, they have some distinct differences when it comes to nutritional value. In this article, we will explore the nutritional content of white potatoes vs sweet potatoes, and determine which one has more nutritional value.

White Potatoes

White potatoes, also known as Irish or Russet potatoes, are the most commonly consumed type of potato in the United States. They have a thin, brown skin and a white, starchy flesh.

White potatoes are rich in carbohydrates, and are a good source of dietary fiber, vitamins C and B6, and potassium.

Nutritional Content of White Potatoes

One medium-sized white potato (5.3 oz) contains:.

Calories: 110
Carbohydrates: 26 grams
Fiber: 2 grams
Protein: 3 grams
Vitamin C: 30% of the RDA
Vitamin B6: 10% of the RDA
Potassium: 620 mg

Sweet Potatoes

Sweet potatoes, also known as yams, are a favorite in the southern United States and other parts of the world. They have a deep orange or purple skin and a sweet, moist flesh.

Sweet potatoes are rich in complex carbohydrates, and are an excellent source of vitamin A and vitamin C.

Nutritional Content of Sweet Potatoes

One medium-sized sweet potato (5.3 oz) contains:.

Calories: 90
Carbohydrates: 21 grams
Fiber: 3 grams
Protein: 2 grams
Vitamin A: 400% of the RDA
Vitamin C: 35% of the RDA
Potassium: 440 mg

Comparing Nutritional Value

When it comes to nutritional value, sweet potatoes have the edge over white potatoes. Sweet potatoes are richer in vitamin A, vitamin C, and dietary fiber, and have a lower glycaemic index than white potatoes.

The glycaemic index is a measure of how quickly a food raises blood sugar levels. Foods with a low glycaemic index (such as sweet potatoes) are less likely to cause spikes in blood sugar levels, and are better for people with diabetes or insulin resistance.

However, white potatoes are a good source of potassium, vitamin B6, and vitamin C. They are also a versatile food that can be cooked in many different ways, from mashed potatoes to french fries.

And while white potatoes have a higher glycaemic index than sweet potatoes, they still have a moderate glycaemic index, which means they can be part of a healthy diet in moderation.

Conclusion

So, which one should you choose? Both white potatoes and sweet potatoes have nutritional benefits and can be part of a healthy diet.

If you are looking for a food that is high in vitamin A, vitamin C, and dietary fiber, sweet potatoes are a great choice. If you are looking for a food that is high in potassium, vitamin B6, and vitamin C, and is versatile in cooking, white potatoes are a better choice.