Are sweet potatoes healthier than potatoes? The nutritional face-off

October 2, 2025 •

4 min read

While often compared, sweet potatoes and white potatoes belong to entirely different plant families and offer distinct nutritional profiles. This has led many to question, 'Are sweet potatoes healthier than potatoes?' when in fact, both can be highly nutritious additions to a balanced diet, depending on your health goals.

Quick Summary

This article provides a comprehensive nutritional comparison of sweet potatoes and white potatoes, detailing key differences in vitamin content, fiber, glycemic index, and antioxidants. It explains how each offers unique health benefits and how preparation methods significantly impact their overall nutritional value, helping you choose based on your dietary needs.

Key Points

Vitamin A Powerhouse: Sweet potatoes are exceptionally rich in beta-carotene, which the body converts into Vitamin A, crucial for vision and immune health.
Potassium Advantage: White potatoes typically contain more potassium, an essential mineral for maintaining healthy blood pressure.
Lower Glycemic Index: Sweet potatoes generally have a lower glycemic index (GI), causing a more gradual rise in blood sugar compared to many white potato varieties.
Preparation is Key: The cooking method and toppings are more significant for a potato's health impact than the potato type itself. Baked or boiled are better than fried.
Distinct Nutritional Strengths: Each potato offers a different set of nutritional benefits, so incorporating both into your diet ensures a wider range of vitamins and minerals.
Gut Health Benefits: White potatoes, when cooked and cooled, develop resistant starch that feeds healthy gut bacteria, while sweet potatoes offer higher fiber content.

Sweet Potatoes vs. Potatoes: A Nutritional Deep Dive

For years, sweet potatoes have held a 'superfood' status, often perceived as a healthier alternative to their white, starchy cousins. However, a closer look at their nutritional makeup reveals that both are nutrient-dense root vegetables with unique strengths. The ultimate 'healthier' choice is not a simple yes or no, but rather depends on an individual's specific dietary needs and how the vegetables are prepared. This guide will break down the key nutritional differences, empowering you to make the most informed decision for your diet.

The Vitamin Advantage: A Tale of Two Tubers

When it comes to vitamin content, each potato type has a clear winner. Sweet potatoes, particularly the orange-fleshed variety, are a powerhouse of Vitamin A. In fact, a single medium-sized sweet potato can provide well over 100% of the recommended daily intake for Vitamin A, an essential nutrient for vision, immune function, and cell growth. White potatoes, on the other hand, contain virtually no Vitamin A.

Conversely, white potatoes often outshine sweet potatoes in potassium content. Potassium is a vital mineral for maintaining healthy blood pressure and proper muscle function. While sweet potatoes do contain potassium, white potatoes are typically higher. Both vegetables are good sources of Vitamin C and Vitamin B6, though levels can vary slightly by variety and preparation.

Carbohydrates, Fiber, and Glycemic Impact

Carbohydrates are the main component of both sweet and white potatoes, providing essential energy. However, the type and structure of these carbohydrates differ slightly, leading to different effects on blood sugar. Sweet potatoes tend to have a slightly lower glycemic index (GI) than many white potato varieties. The GI is a measure of how quickly a food raises blood sugar levels. A lower GI means a more gradual and sustained energy release, which can be beneficial for managing blood sugar.

Fiber content is another key differentiator. Sweet potatoes typically contain more dietary fiber, especially when the skin is consumed. This higher fiber content helps promote feelings of fullness and supports digestive health. White potatoes, particularly when cooked and cooled, develop resistant starch, a type of fiber that feeds beneficial gut bacteria.

Fiber for Fullness: Sweet potatoes' higher fiber can contribute to greater satiety, aiding in weight management.
Resistant Starch Power: The resistant starch in white potatoes acts as a prebiotic, promoting a healthy gut microbiome.
Glycemic Control: The lower GI of sweet potatoes makes them a preferred choice for those focusing on blood sugar management, though preparation is key.

Antioxidants and Other Compounds

The vibrant colors of both vegetables are a visual cue to their high antioxidant content. The rich orange color of many sweet potatoes comes from beta-carotene, which is a powerful antioxidant that the body converts into Vitamin A. Purple and red sweet potatoes contain anthocyanins, another type of antioxidant linked to potential anti-cancer benefits.

White potatoes also provide beneficial antioxidants, including phenolic acids, especially in varieties with colored flesh. These compounds help protect the body's cells from damage caused by free radicals. Therefore, choosing colorful varieties of either potato can help boost your antioxidant intake.

The Critical Role of Preparation

While the inherent nutritional differences are important, how you cook and what you add to your potatoes matters immensely. Frying either potato in unhealthy oils drastically changes its nutritional profile, adding fat and calories while often reducing nutrient value. Healthy preparation methods include:

Boiling or steaming: These methods help preserve nutrients and keep calorie counts low.
Baking or roasting: A healthy cooking method that retains most nutrients, especially when leaving the skin on.
Keeping the skin on: The skin contains a high concentration of fiber and nutrients, so eating it is highly recommended.

Nutritional Comparison Table (per 100g, cooked)


Nutrient	White Potato (approx.)	Sweet Potato (approx.)
Calories	92 kcal	90 kcal
Carbohydrates	21g	21g
Protein	2g	2g
Fiber	2.1g	3.3g
Vitamin A	0.1% DV	107% DV
Vitamin C	14% DV	22% DV
Potassium	17% DV	10% DV
Glycemic Index (GI)	Varies, often high	Varies, often lower

Conclusion: Both Are Winners in the Right Context

In the debate over 'Are sweet potatoes healthier than potatoes?', the nuanced answer is that neither is inherently superior. Both are incredibly nutritious vegetables that offer distinct benefits. If your goal is to boost your Vitamin A intake, sweet potatoes are the clear winner. If you're looking for higher potassium, white potatoes have a slight edge. The calorie and carbohydrate differences are minimal, making the preparation method a far more critical factor for your health. For general health and a varied nutrient intake, the best approach is to enjoy both types of potatoes, cooked healthily and with their skin on. A balanced diet should include a diverse range of foods to ensure you receive a full spectrum of vitamins, minerals, and antioxidants.

Learn more about the importance of a balanced, varied diet by visiting the National Institutes of Health.

Frequently Asked Questions

There is no significant difference in calorie and carbohydrate content between sweet potatoes and white potatoes, so neither is definitively 'better' for weight loss. The key factors are portion control, preparation method (avoiding frying), and the addition of high-calorie toppings.

Sweet potatoes are generally recommended for managing blood sugar due to their lower glycemic index and higher fiber content. The fiber helps slow down carbohydrate absorption, preventing sharp spikes in blood glucose levels.

Healthy cooking methods include boiling, steaming, or baking with the skin on. The skin contains a high concentration of fiber and nutrients, and these methods avoid adding unhealthy fats.

Yes, on a calorie-per-gram basis, they are very similar. A medium sweet potato has around 90 calories, while a medium white potato has approximately 92, with minimal differences in fat and protein.

Sweet potatoes typically contain more dietary fiber than white potatoes. Eating the skin on both types increases the fiber content considerably.

Purple potatoes offer unique health benefits due to their high concentration of anthocyanin antioxidants, similar to those found in blueberries. This means they can be a great addition to a varied diet, alongside sweet and white potatoes.

Both sweet and white potatoes contain antioxidants, but the type and concentration vary. Sweet potatoes, especially orange and purple ones, are rich in beta-carotene and anthocyanins, while white potatoes contain phenolic acids. Choosing a variety of colors ensures a wider range of these beneficial compounds.