Are sweet potatoes healthier for you than normal potatoes? A head-to-head nutrition battle

November 10, 2025 •

3 min read

Gram for gram, a medium white potato contains 110 calories while a medium sweet potato has around 100 calories, revealing a surprisingly similar energy density. However, the question remains, are sweet potatoes healthier for you than normal potatoes? This article cuts through the hype to provide a definitive nutritional breakdown, exploring how preparation methods and distinct nutrient profiles influence which spud is best for your health goals.

Quick Summary

This article compares sweet potatoes and normal potatoes, detailing their nutritional profiles and health impacts. It examines differences in vitamins, minerals, fiber, and antioxidants, alongside the effect of cooking methods. The text concludes that both can be part of a healthy diet, each offering unique benefits depending on individual needs.

Key Points

Vitamin A Boost: Sweet potatoes are an exceptional source of vitamin A (beta-carotene), a nutrient largely absent in regular potatoes.
Mineral Content: Regular potatoes typically contain more potassium and iron, while sweet potatoes offer slightly more fiber.
Antioxidant Power: The vibrant colors in sweet potatoes (orange and purple) indicate higher levels of beneficial antioxidants like beta-carotene and anthocyanins.
Glycemic Impact: Boiled sweet potatoes generally have a lower glycemic index than regular potatoes, leading to a smaller impact on blood sugar levels.
Preparation Matters: How you cook your potatoes is often more important than the type. Frying diminishes health benefits, while boiling or baking preserves nutrients.
Both are Nutritious: When prepared properly, both sweet and regular potatoes are healthy, whole foods that can provide valuable nutrients to your diet.
Variety is Key: For the broadest spectrum of nutrients, it's best to include both sweet and regular potatoes in your diet.

Unpacking the Nutritional Differences

On the surface, sweet and regular potatoes might seem like interchangeable starchy vegetables, but a closer look at their nutritional makeup reveals distinct strengths and weaknesses. It's not a simple case of one being universally superior; rather, the best choice depends on what specific nutrients you're seeking.

Vitamin and Mineral Showdown

One of the most significant differences lies in their vitamin content. Sweet potatoes are a nutritional powerhouse, boasting an incredibly high amount of vitamin A in the form of beta-carotene, the pigment responsible for their orange hue. A single medium-sized sweet potato can provide well over the recommended daily intake of vitamin A, which is crucial for vision, immune function, and skin health. In contrast, regular potatoes contain virtually no vitamin A.

However, the nutritional competition is closer when it comes to other key nutrients. Both types offer a good amount of vitamin C, vitamin B6, and magnesium. Regular potatoes often take the lead in potassium content, providing a higher percentage of the daily value per serving than sweet potatoes. This essential mineral helps regulate blood pressure and supports nerve function. Regular potatoes also tend to be higher in iron. Meanwhile, sweet potatoes have slightly more fiber, especially when the skin is included, which aids in digestion.

The Impact of Antioxidants and Glycemic Index

Antioxidants are another area where these two potatoes diverge. The vibrant orange and purple colors of many sweet potato varieties come from potent antioxidants like beta-carotene and anthocyanins, respectively. These compounds help fight cell damage and may lower inflammation. Regular potatoes, particularly red and purple-skinned varieties, also contain phenolic acids and other antioxidants, but generally not in the same abundance as sweet potatoes.

The glycemic index (GI), which measures how quickly a food raises blood sugar, is another key differentiator. A boiled sweet potato typically has a slightly lower GI than a boiled regular potato, leading to a more gradual rise in blood sugar. This makes them a preferable option for individuals managing diabetes or seeking to avoid blood sugar spikes. However, it's important to remember that the GI can vary significantly based on the cooking method; a baked sweet potato, for instance, has a higher GI than a boiled one.

Sweet Potatoes vs. Normal Potatoes: A Nutrient Comparison


Nutrient (per 100g)	Boiled Sweet Potato	Boiled White Potato
Calories	~90 kcal	~93 kcal
Carbohydrates	~20.7 g	~21.2 g
Fiber	~3.3 g	~2.2 g
Sugar	~6.5 g	~1.2 g
Protein	~1.6 g	~2.5 g
Vitamin A	High (over 100% DV)	Very Low (0% DV)
Vitamin C	Good Source	Good Source
Potassium	Good Source	Excellent Source
Iron	Good Source	Good Source
Glycemic Index (GI)	Lower (approx. 63)	Higher (approx. 78)

Note: Nutrient values can vary based on variety and specific preparation.

The Crucial Role of Preparation

No matter which potato you choose, the way it is cooked profoundly impacts its nutritional value. Both sweet and normal potatoes lose most of their health benefits when deep-fried. Frying adds excessive fat and calories, negating the positive aspects of the vegetable. Healthier cooking methods include boiling, baking, and steaming, which help to preserve more nutrients. Cooking with the skin on is also beneficial, as much of the fiber and some minerals are concentrated there. Boiled potatoes and sweet potatoes can also be rich in resistant starch when cooled, which acts like fiber and can benefit gut health.

Final Takeaway: Both Are Healthy Choices

In the end, it's less a matter of which potato is definitively “healthier” and more about understanding the specific nutritional benefits of each. Sweet potatoes are the clear winner for vitamin A and often have a lower glycemic impact. Regular potatoes provide more potassium and protein. For optimal health, dietitians suggest incorporating a variety of colorful vegetables into your diet, including both sweet and regular potatoes, cooked healthily. So, whether you prefer a baked russet or a roasted sweet potato, you can feel confident that you are making a nutritious choice.

Learn more about the importance of diverse, whole-food consumption from the U.S. Department of Agriculture via their FoodData Central resource: https://fdc.nal.usda.gov/.

Frequently Asked Questions

Both sweet and normal potatoes can support weight loss when prepared healthily (boiled, baked). A boiled sweet potato has slightly more fiber and a lower glycemic index, which can help with satiety and managing blood sugar. The overall healthiness depends more on preparation than the potato type itself.

For diabetics, boiled sweet potatoes are often recommended over regular potatoes due to their lower glycemic index (GI), which causes a slower rise in blood sugar. However, cooking methods are critical, as a baked sweet potato can have a higher GI than a boiled one.

Sweet potatoes contain significantly more vitamin A from beta-carotene than regular potatoes. Both are good sources of vitamin C and B6, but regular potatoes typically offer more potassium and iron.

Cooking methods have a huge impact. Deep-frying adds excess fat and calories, making both types unhealthy. Boiling, baking, and steaming are healthier choices that preserve nutrients. Boiling a potato and then cooling it can also increase its resistant starch content.

Yes, sweet potatoes are significantly better for eye health due to their extremely high vitamin A content from beta-carotene, which is essential for vision and retinal function.

Sweet potatoes generally contain a wider range of potent antioxidants, including beta-carotene and anthocyanins, which contribute to their vibrant color. Regular potatoes also contain beneficial antioxidants, such as phenolic acids.

No, it is not necessary to choose one over the other. Both sweet and regular potatoes are nutritious and can be part of a healthy, varied diet. The best approach is to enjoy both and focus on healthy preparation methods.