Potatoes or sweet potatoes: Which is a healthier choice?

While comparing potatoes and sweet potatoes, both offer unique nutritional benefits, making it difficult to say which is a healthier option. Sweet potatoes have an edge in terms of vitamin content, offering more vitamin A, (19,218 IU as compared to 1 IU in white potatoes) and higher amounts of vitamin C. They also provide high levels of fibre, which helps in better digestion. However, white potatoes are higher in potassium and iron, making them essential for heart health and oxygen support.

Both are equally suitable in terms of micronutrients. Sweet potatoes have a lower glycemic index, making them a better option for those monitoring blood sugar. Ultimately, the choice depends on your dietary goals and eating habits, as both vegetables are rich in nutrients and versatile.

Key differences between potatoes and sweet potatoes

Potatoes vs sweet potatoes: What’s the difference?

Calorie composition

The calorie composition of both potatoes and sweet potatoes is quite similar. Baked sweet potato with skin contains 90 calories, compared to 100 grams of baked white potatoes with skin, that offers a calorie of 93 grams. Thus, both can be included in diets without impacting calorie count.

Carbohydrates composition

Sweet potatoes contain 22 grams of carbohydrates per 100, while white potatoes have a similar 21 grams. Both varieties of potatoes include starch, which is the source of carbohydrates and gives you an immediate energy boost.

Protein and fats

Having 100 grams of sweet potato and white potato would give a similar amount of protein and fats: 2 to 2.5 grams of protein and 0.1 to 0.2 grams of fat, respectively. Protein contributes to muscle repair and growth, supporting overall health.

Fibre intake

Compared to potatoes, sweet potatoes have a slightly higher fibre content. Potatoes provide 2.2 grams of fibre per 100 grams, compared to 3.3 grams for sweet potatoes. Higher content of fibre helps with digestion and stabilises blood sugar levels.

Vitamins

Sweet potatoes excel in vitamin content, particularly vitamin A, with 19,218 IU in 100 grams, far surpassing the 1 IU in white potatoes. They also contain more vitamin C, with 20 mg compared to 9.6 mg in white potatoes. However, white potatoes offer 28 mcg of folate, compared to 6 mcg in sweet potatoes.

Minerals

Compared to sweet potatoes, white potatoes are a better source of iron and potassium. Potatoes, which contain 6% of the daily required intake in 100 grams, are a good choice for anyone seeking to boost their iron intake in order to improve oxygen transport.

How to use them in cooking?

People often serve sweet potatoes with marshmallows or sugar, making them less healthy than white potatoes. Instead of adding high-calorie ingredients like butter, cheese, and salt to potato meals, try baking or boiling them with the skin on for added fibre and seasoning with fresh herbs or spices.

Boiled potatoes are preferable to baked ones if you are worried about increasing blood sugar levels. You can also serve them with lean proteins and non-starchy vegetables to lessen the effect of boiling potatoes on the sugar levels.