How much healthier is a sweet potato than a regular potato?

January 11, 2026 •

4 min read

A medium-sized sweet potato provides over 100% of your daily vitamin A needs, a staggering difference compared to a regular potato which contains almost none. However, the debate over which is truly healthier is more complex, as both tubers offer distinct nutritional advantages depending on your dietary goals.

Quick Summary

Both sweet and regular potatoes are nutritious, but sweet potatoes offer more vitamin A, fiber, and have a lower glycemic index when boiled. Regular potatoes, however, are a richer source of potassium and other minerals. The healthiest choice often depends on individual nutritional needs and cooking method.

Key Points

Vitamin A Boost: Sweet potatoes provide an enormous amount of vitamin A from beta-carotene, a nutrient largely absent in regular potatoes.
Potassium Power: Regular potatoes are a better source of potassium, a mineral crucial for heart health and blood pressure regulation.
Blood Sugar Impact: Boiled sweet potatoes generally have a lower glycemic index than regular potatoes, leading to a slower rise in blood sugar.
Preparation Matters: The cooking method is critical; frying either potato negates many of its health benefits by adding excessive fat and calories.
Fiber Rich: Both varieties are good sources of fiber, especially with the skin on, promoting digestive health and satiety.
Antioxidant Content: Sweet potatoes contain more varied antioxidants, like beta-carotene and anthocyanins, protecting cells from damage.
Gut Health: Resistant starch in regular potatoes and fiber in sweet potatoes both support beneficial gut bacteria.

Sweet Potato vs. Regular Potato: A Nutritional Deep Dive

While often compared and used interchangeably in recipes, sweet potatoes and regular potatoes are actually only distantly related, belonging to different plant families. This botanical distinction is reflected in their unique nutritional profiles. While both are complex carbohydrates, the specific vitamins, minerals, and antioxidants they provide differ significantly. Understanding these nuances is key to making the best choice for your health. A healthy diet can and should include a variety of vegetables, so knowing the strengths of each will allow for more informed and balanced meal planning.

Nutritional Differences

The most striking difference lies in their vitamin content. Orange-fleshed sweet potatoes are renowned for their beta-carotene, which the body converts into a high concentration of vitamin A, an essential nutrient for vision, immune function, and skin health. Regular potatoes, on the other hand, contain negligible amounts of this nutrient.

Vitamins and Antioxidants

Both tubers are excellent sources of Vitamin C and B6, though sweet potatoes often provide more Vitamin C. Regular potatoes, particularly with the skin, are good sources of B6. Antioxidants also set them apart; sweet potatoes, especially purple-fleshed varieties, are packed with antioxidants like beta-carotene and anthocyanins that protect against oxidative stress and may lower the risk of chronic diseases. While regular potatoes also contain antioxidants, colored varieties tend to have a higher concentration.

Minerals and Fiber

When it comes to minerals, regular potatoes take the lead in potassium content, offering more than sweet potatoes. A medium potato with its skin provides more potassium than a banana, a vital nutrient for heart health and blood pressure regulation. Sweet potatoes, however, have more fiber, especially when eaten with the skin. The type of fiber also differs. Sweet potatoes contain a higher amount of soluble fiber, while regular potatoes can be rich in resistant starch, particularly when cooked and then cooled, which acts as a prebiotic to feed beneficial gut bacteria.

Glycemic Index and Blood Sugar

Another point of comparison is the glycemic index (GI), which measures how quickly a food raises blood sugar. In general, boiled sweet potatoes have a slightly lower GI than boiled white potatoes. However, the GI can vary significantly depending on the preparation method. For instance, baking can increase the GI of both, while boiling can lower it. The presence of fiber in sweet potatoes contributes to their overall lower GI, promoting a more gradual and sustained release of energy.

Comparison Table (per 100g, baked with skin)


Nutrient	Sweet Potato	Regular Potato
Calories	90	93
Carbohydrates	23.6g	24.4g
Protein	2.3g	3.0g
Fiber	3.8g	2.6g
Vitamin A	122% DV	0% DV
Vitamin C	25% DV	11% DV
Potassium	12% DV	13% DV

The Role of Cooking Method

The way you prepare either potato significantly impacts its nutritional profile. Frying, for example, adds substantial fat and calories, undermining the natural health benefits of both. Healthy cooking methods like baking, roasting, or steaming are recommended. Furthermore, eating the skin of both potatoes maximizes fiber and mineral intake. For regular potatoes, boiling and then cooling them can increase their resistant starch content, which has benefits for gut health and blood sugar control.

Health Benefits of Sweet Potatoes

Here are some of the key health benefits associated with sweet potatoes:

Immune System Support: The high vitamin A and C content strengthens the immune system and protects against infection.
Eye Health: Beta-carotene is a powerful antioxidant that supports vision, particularly night vision, and can protect against age-related macular degeneration.
Gut Health: The rich fiber content, including soluble and insoluble fiber, promotes healthy digestion and regularity.
Antioxidant Protection: Antioxidants like beta-carotene and anthocyanins help combat free radicals and reduce oxidative stress, lowering the risk of chronic diseases.

Health Benefits of Regular Potatoes

Despite their sometimes poor reputation, regular potatoes offer valuable benefits:

Blood Pressure Regulation: Their high potassium content is crucial for balancing sodium levels in the body, which helps regulate blood pressure.
Gut Health: Resistant starch in regular potatoes, especially when cooled after cooking, acts as a prebiotic, feeding beneficial gut bacteria.
Satiety and Weight Management: Potatoes are incredibly filling, which can help curb appetite and reduce overall calorie intake.
Bone Health: They contain minerals like iron, phosphorus, calcium, and zinc, which are essential for building and maintaining strong bones.

Conclusion

Ultimately, the question of which potato is healthier has no single answer, as both sweet and regular potatoes are nutritious foods that can fit into a healthy diet. Sweet potatoes offer a significant boost in vitamin A and fiber, while regular potatoes are a standout source of potassium. The key is to consider your personal health goals and dietary needs. For enhanced vision support and a lower glycemic impact, sweet potatoes might be the better choice. For boosting potassium intake, the regular potato is superior. Regardless of your choice, prioritize healthy cooking methods like baking or steaming over frying, and eat the skin whenever possible to maximize nutritional benefits.

For additional information on the nutritional components of various foods, including potatoes, consult resources like the Harvard T.H. Chan School of Public Health's nutrition source: https://nutritionsource.hsph.harvard.edu/potatoes/.

Frequently Asked Questions

Sweet potatoes are generally better for managing blood sugar. Boiled sweet potatoes have a lower glycemic index than regular boiled potatoes, meaning they cause a slower, more gradual rise in blood sugar. However, preparation is key, as frying can increase the GI of both.

The impact on weight loss is complex and depends on overall diet. Both are high in fiber, which increases satiety and can help with weight management. Potatoes, in general, are very filling. However, preparation method is the most significant factor; fried potatoes are far less beneficial than baked or boiled versions.

No, their calorie counts are very similar. A 100g serving of baked sweet potato has about 90 calories, while a regular baked potato has around 93. The difference is negligible and does not make one inherently better for calorie management.

Sweet potatoes have a slightly higher fiber content than regular potatoes, with a medium sweet potato having more fiber than a regular one. For both types, eating the skin is essential to maximize fiber intake.

Not necessarily. While a boiled sweet potato often has a lower GI than a boiled regular potato, the GI of both can be affected by the cooking method. For example, a baked sweet potato can have a higher GI than a boiled one. Pairing with protein and fat can also lower the GI of a meal.

Sweet potatoes are the clear winner for vitamins, especially Vitamin A, which they provide in abundance from beta-carotene. They also tend to have more Vitamin C. Regular potatoes, however, are a good source of Vitamin B6 and folate.

Yes. Regular potatoes contain significantly more potassium, which is beneficial for blood pressure regulation and heart health. For individuals seeking to increase their potassium intake or consume more resistant starch (found especially in cooled regular potatoes), a regular potato can be the better choice.