What's healthier, sweet potato or red potato? A nutritional face-off

November 29, 2025 •

3 min read

While both are nutrient-rich additions to your diet, sweet potatoes can contain hundreds of times more vitamin A than red potatoes. The question is, what's healthier, sweet potato or red potato, when considering the full nutritional picture?

Quick Summary

A nutritional face-off between sweet and red potatoes reveals distinct strengths, including sweet potatoes' high vitamin A and red potatoes' rich potassium and folate content.

Key Points

Vitamin A vs. Potassium: Sweet potatoes are a powerhouse of Vitamin A, while red potatoes are richer in potassium and folate.
Boiling for Lower GI: Boiled sweet potatoes have a low glycemic index, making them a better choice for blood sugar management than boiled red potatoes.
Fiber Advantage: Sweet potatoes contain more fiber than red potatoes, contributing to better digestive health and satiety.
Cooking Method Impact: Preparation, especially cooking at high heat, can alter the nutritional profile and increase the GI of both potatoes.
Skin-On is Best: Eating the skin of both potatoes provides additional fiber and nutrients, maximizing health benefits.
Dietary Balance: Including both types in your diet offers a broader range of vitamins and minerals.

Understanding the Nutritional Differences

Sweet potatoes and red potatoes, though often compared, have distinct nutritional profiles influenced by their botanical origins. Both provide valuable carbohydrates and fiber but differ in micronutrient emphasis. Sweet potatoes are in the morning glory family, while red potatoes are a common potato species in the nightshade family.

The Sweet Potato: A Nutritional Breakdown

Renowned for their vibrant color from beta-carotene, sweet potatoes are exceptional sources of vitamin A, vital for vision, immunity, and cell growth. They also offer more dietary fiber than red potatoes, aiding digestion and satiety, along with significant amounts of Vitamin C, Vitamin B6, manganese, calcium, and antioxidants like anthocyanins.

The Red Potato: A Look at the Nutrients

Red potatoes are recognized for their potassium content, important for blood pressure and nerve function, and are a better source of folate (Vitamin B9) compared to sweet potatoes. They also provide Vitamin C, particularly in the skin, which is rich in flavonoid antioxidants like quercetin.

Head-to-Head: Sweet Potato vs. Red Potato

Comparing the two reveals their unique strengths (approximate values per 100g, boiled):


Nutrient	Sweet Potato	Red Potato	Key Difference
Vitamin A	Extremely High	Very Low	Sweet potatoes are far superior in vitamin A, thanks to beta-carotene.
Potassium	High	Higher	Red potatoes typically provide more potassium per serving.
Dietary Fiber	Higher (approx. 3.3g)	Lower (approx. 1.8g)	Sweet potatoes contain almost twice the fiber.
Folate (B9)	Low	Higher	Red potatoes offer more folate.
Glycemic Index (Boiled)	Low (approx. 46)	High (approx. 89)	Boiled sweet potatoes have a much lower glycemic impact.
Antioxidants	Beta-carotene, Anthocyanins	Anthocyanins, Flavonoids	Both contain powerful antioxidants, but of different types.

Impact on Blood Sugar and Glycemic Index

The glycemic index (GI) highlights a key difference. Boiled sweet potatoes have a low GI of about 46, whereas baked sweet potatoes and boiled red potatoes have a high GI (around 88-89). Therefore, boiled sweet potatoes are preferable for blood sugar management.

The Influence of Preparation Methods

Preparation significantly affects nutritional value. Eating the skin increases fiber and nutrient intake. Boiling or steaming is recommended over frying to minimize harmful compounds like acrylamide and maintain a lower GI for sweet potatoes. Healthy toppings should be prioritized over high-fat, high-sodium options.

Specific Health Benefits and Cautions

Both potatoes support digestive health with their fiber content. However, sweet potatoes are higher in oxalates, which may be a concern for individuals prone to kidney stones. Experts recommend including both types in a balanced diet for a wider range of nutrients.

The Verdict: Which Potato Is Healthier?

Neither potato is universally healthier; the best choice depends on individual nutritional needs. Sweet potatoes excel in vitamin A and fiber, while red potatoes are richer in potassium and folate. Both are healthy additions when prepared simply, such as boiling or steaming with the skin on.

Key Takeaways

Vitamin A Powerhouse: Sweet potatoes are unparalleled in their high vitamin A content, crucial for vision and immunity.
Potassium and Folate: Red potatoes are a better source of potassium for blood pressure regulation and folate for cell health.
Fiber is Key: Sweet potatoes provide significantly more dietary fiber, which aids digestion and satiety.
Cooking Matters: Boiling sweet potatoes results in a much lower glycemic index than boiling red potatoes.
Skin-On is Best: Eating the skin of both potatoes provides additional fiber and nutrients, maximizing health benefits.
Dietary Balance: Including both types in your diet offers a broader range of vitamins and minerals.

Cleveland Clinic Endorsement

According to the Cleveland Clinic, both potatoes and sweet potatoes are nutritionally valuable, supporting the strategy of incorporating both into your diet.

For more insights, refer to the Cleveland Clinic's comparison.

Frequently Asked Questions

Boiled sweet potatoes are generally a better option for blood sugar management because they have a significantly lower glycemic index (GI) compared to boiled red potatoes. However, preparation method is key, as baked sweet potatoes have a high GI similar to red potatoes.

Sweet potatoes contain almost twice as much dietary fiber per serving compared to red potatoes. Eating the skin on both types maximizes the fiber content.

Sweet potatoes are the clear winner for vitamin A, containing massively more beta-carotene, which the body converts into vitamin A. Red potatoes offer very little vitamin A.

Red potatoes offer more potassium, which is beneficial for regulating blood pressure and supporting heart health. The antioxidants in purple and red potatoes may also benefit cardiovascular health. However, the preparation method, particularly avoiding frying, is critical for both.

Yes, both sweet and red potatoes can aid in weight loss when prepared healthily. Their fiber and complex carbohydrates promote satiety, helping you feel full longer. The key is to control portion sizes and avoid high-fat preparation methods.

Sweet potatoes may have a slight edge for immune health due to their very high vitamin A content, which is essential for immune function. Both, however, are good sources of Vitamin C.

Yes, excessive consumption of sweet potatoes could lead to a buildup of oxalates, potentially contributing to kidney stones. For red potatoes, cooking at high temperatures can produce acrylamide, and green or sprouted potatoes can contain high levels of the toxic compound solanine.