Potatoes and sweet potatoes are two of the most popular starchy vegetables worldwide. Both are versatile, affordable, and satisfying, but they differ in color, taste, and nutritional profile. While potatoes are often seen as comfort food, sweet potatoes are often labeled a “superfood.” But is one really healthier than the other? Let’s compare them across nutrition, health impact, and practical use.

Nutritional Overview: Calories, Protein, and Carbs

A medium white potato (173 g) baked with skin contains:

  • ~160 calories

  • ~4 grams of protein

  • ~37 grams of carbohydrates

  • ~4 grams of fiber

  • ~0 grams of fat

A medium sweet potato (130 g) baked with skin contains:

  • ~110 calories

  • ~2 grams of protein

  • ~26 grams of carbohydrates

  • ~4 grams of fiber

  • ~0 grams of fat

While both are low in fat and high in carbs, white potatoes provide more calories and protein, while sweet potatoes are slightly lower in carbs and calories.

Carbohydrates and Blood Sugar

Both are starchy vegetables, but their effect on blood sugar differs:

  • White potatoes: Higher glycemic index (GI), meaning they cause blood sugar to rise more quickly, especially when peeled or mashed.

  • Sweet potatoes: Lower GI, thanks to fiber and complex carbs, providing a steadier release of energy.

For people managing diabetes or blood sugar levels, sweet potatoes are usually the safer choice.

Fiber and Digestive Health

Both potatoes provide about 4 grams of fiber when eaten with skin.

  • Potatoes: Fiber helps digestion but drops significantly if you remove the skin.

  • Sweet potatoes: Rich in both soluble and insoluble fiber, which helps regulate digestion, support gut health, and reduce constipation.

Overall, sweet potatoes offer more digestive benefits due to their mix of fibers.

Vitamin and Mineral Differences

The most striking difference lies in micronutrients:

White potatoes provide:

  • Potassium (higher than bananas, helps blood pressure regulation)

  • Vitamin C (supports immunity and skin health)

  • B vitamins (energy metabolism)

Sweet potatoes provide:

  • Beta-carotene (precursor to Vitamin A, supports vision and immune health)

  • Vitamin C and Vitamin B6

  • Potassium and manganese

Sweet potatoes stand out for their high beta-carotene, giving them their orange color and antioxidant power.

Antioxidants and Disease Prevention

  • White potatoes: Contain antioxidants like flavonoids and phenolic compounds, especially in colored varieties (red, purple potatoes).

  • Sweet potatoes: Rich in carotenoids (beta-carotene), which have been linked to lower risk of eye disease and chronic conditions.

Both provide protective plant compounds, but sweet potatoes generally have more concentrated antioxidant benefits.

Weight Management Considerations

Both potatoes and sweet potatoes can fit into a weight management plan if eaten in moderation:

  • Potatoes: Higher in calories and GI, which may lead to overeating if served mashed, fried, or buttered.

  • Sweet potatoes: Lower in calories and GI, with fiber and natural sweetness that make them filling.

If you’re counting calories and carbs, sweet potatoes have a slight edge.

Heart Health Impact

  • Potatoes: High in potassium, which helps lower blood pressure, but frying or adding butter cancels the benefit.

  • Sweet potatoes: Rich in potassium and fiber, plus antioxidants that protect the cardiovascular system.

For heart health, baked or boiled potatoes are good, but sweet potatoes offer more long-term protective nutrients.

Taste and Culinary Experience

  • Potatoes: Mild flavor, fluffy texture, great for mashed potatoes, fries, soups, curries, and stews.

  • Sweet potatoes: Naturally sweet, dense texture, work well baked, roasted, mashed, or as fries.

Preference often depends on whether you like savory comfort or sweet notes in your meals.

Cost and Availability

  • Potatoes: Extremely affordable, available globally year-round, a true staple.

  • Sweet potatoes: Slightly more expensive but widely available, particularly in health-conscious markets.

For budget meals, potatoes win. For nutrient-dense upgrades, sweet potatoes are worth the extra cost.

Environmental Considerations

Both are relatively sustainable compared to animal protein sources. Potatoes generally require fewer resources to produce, but sweet potatoes grow well in diverse climates, making them resilient crops. Both are eco-friendly carbohydrate staples.

Who Should Choose Potatoes vs. Sweet Potatoes?

  • Choose potatoes if: You want affordable calories, more protein, and potassium for blood pressure.

  • Choose sweet potatoes if: You want lower GI carbs, more antioxidants, and extra Vitamin A.

For the best of both worlds, rotate them in your meals. A baked potato with skin is just as nutritious as a baked sweet potato—if you keep toppings healthy.

Conclusion

Potatoes and sweet potatoes each bring unique benefits to the table. Potatoes provide more potassium and protein, while sweet potatoes deliver beta-carotene, antioxidants, and steadier blood sugar control. Neither is inherently “bad” or “good”—it’s all about preparation.

Boiling, baking, or roasting with minimal added fat maximizes their health benefits, while frying or smothering them in butter diminishes their value. The healthiest diet can include both potatoes and sweet potatoes for variety, balance, and flavor.