Russet Potato
Sweet Potato
Calories
108
103
Protein
3 grams (g)
2.3 g
Fat
0.1 g
0.2 g
Carbohydrates
24.4 g
23.6 g
Fiber
2.6 g (9% Daily Value or DV)
3.8 g (14% DV)
Vitamin A
0% DV
122% DV
Vitamin B6
24% DV
19% DV
Vitamin C
11% DV
25% DV
Manganese
11% DV
25% DV
Copper
14% DV
20% DV
Pantothenic acid
9% DV
20% DV
Potassium
13% DV
12% DV
Potatoes and sweet potatoes are sources of key nutrients that support overall health. Leaving the skin on can maximize their nutritional benefits.
Potatoes
Potatoes are a valuable source of nutrients, such as:
- Fiber: This carbohydrate supports digestion and promotes fullness.
- Potassium: This mineral helps regulate blood pressure and supports nerve and muscle function.
- Vitamin B6: One medium baked potato contains 24% of the DV for vitamin B6, which helps produce red blood cells, convert food into energy, and regulate mood and sleep.
- Vitamin C: A medium-sized russet potato (114 grams) provides 11% of DV for vitamin C. This antioxidant supports immune function, collagen production, and iron absorption.
Whole potatoes contain resistant starch. Unlike simple carbohydrates, resistant starch does not break down in the small intestine.
It passes to the large intestine, where gut bacteria ferment it to produce short-chain fatty acids (SCFAs). SCFAs have been shown to help manage weight, control blood sugar, and support gut health.
Baked potatoes have more resistant starch than boiled ones. Chilled baked potatoes have more resistant starch than hot or reheated ones.
Sweet Potatoes
Sweet potatoes are a key source of nutrients, such as:
- Anthocyanins: These antioxidants are found in purple sweet potatoes. They may lower inflammation and support metabolism.
- Beta-carotene: Orange sweet potatoes are rich in this antioxidant, which your body converts to vitamin A.
- Fiber: The skin is a source of fiber that may have prebiotic properties. It may promote the growth of healthy gut bacteria.
- Polyphenols: These antioxidants may lower inflammation, improve cholesterol, and control blood sugar.
- Vitamin A: A single medium-sized sweet potato provides 122% of the DV for vitamin A, which supports cell growth and development, immunity, reproduction, and eye health.
Like white potatoes, sweet potatoes are also a source of resistant starch and vitamins C and B6.
Potatoes and sweet potatoes are similar in calories, protein, fat, and carbohydrate content. Both are sources of antioxidants, fiber, vitamins, and minerals.
Key differences include:
- Antioxidants: White potatoes are rich in phenolic acids (mainly chlorogenic acid). Sweet potatoes contain higher levels of beta-carotene.
- Glycemic index (GI): The GI measures how quickly foods raise your blood sugar. Sweet potatoes have a slightly lower GI than white potatoes due to their higher fiber content. A boiled white potato has a GI of 71, while a boiled sweet potato has a GI of 66.
- Vitamins and minerals: Sweet potatoes provide significantly more vitamin A and C than white potatoes.
Both potatoes and sweet potatoes can be healthy as part of a balanced diet. Sweet potatoes have a slight advantage because of their higher vitamin A content, which is important for vision and immune health.
You may enjoy both types as part of a balanced diet, alongside lean proteins, vegetables, and healthy fats. They can help you get the nutrients necessary for overall health.
While potatoes can be healthy, they are often prepared in ways that reduce their nutritional benefits.
Sweet potatoes are often topped with marshmallows, butter, cinnamon, and sugar. White potatoes may be fried or loaded with butter, sour cream, or cheese, which adds extra calories and saturated fat.
Tips for including potatoes in a balanced diet include:
- Boil equal parts of potatoes and cauliflower, mash them together, and then top with olive oil, herbs, and spices.
- Leave the skin to preserve its fiber content.
- Pair a side of potatoes with lean proteins and steamed vegetables.
- Roast potatoes, chill them overnight, then toss them into a smoothie or potato salad to reap the benefits of resistant starch.
- Slice sweet potatoes into wedges and roast them with olive oil, sea salt, garlic, and onion powder.
- Toss them with seasoning and cook in an air fryer for 15-20 minutes, shaking halfway through.
