Sweet potatoes often get the spotlight as the “healthier” spud, but multiple sources say the truth is more balanced.
Both sweet and regular potatoes have unique benefits, from sweet potatoes’ vitamin A and antioxidants to regular potatoes’ potassium and resistant starch.
Here’s how the two compare, and why both can fit into a healthy diet.
Sweet Potatoes: A Vitamin Powerhouse
Sweet potatoes are loaded with antioxidants and stand out for their vitamin content. A 3.5-ounce serving provides over 100% of your daily vitamin A needs, plus a boost of vitamin C says Very Well Healthy.
Both nutrients support eye health, immunity, and protection against chronic diseases.
Fiber Advantage of Sweet Potatoes
Compared to regular potatoes, sweet potatoes contain roughly double the fiber, 3 grams per 100 gram serving.
This helps stabilize blood sugar, improve digestion, and keep you fuller for longer. Their lower glycemic index makes them a smart option for people managing diabetes or energy dips.
Antioxidant Benefits of Sweet Potatoes
Dietitian Kim Yawitz, RD, notes to Delish that sweet potatoes’ antioxidants may guard against liver damage, memory loss, high cholesterol, diabetes, and even certain cancers.
They don’t just taste good; they’re disease-fighting powerhouses.
Regular Potatoes: Packed with Potassium
Don’t underestimate white potatoes. Healthline says that regular potatoes are a great source of potassium, a mineral that supports heart health and helps reduce blood pressure and stroke risk.
Vitamin B6 and Resistant Starch in Regular Potatoes
Beyond potassium, regular potatoes supply nearly half your daily vitamin B6, which supports brain function.
They’re also a good source of resistant starch, which feeds healthy gut bacteria and helps stabilize blood sugar.
Calorie and Carb Content: Nearly Identical
Despite their reputations, both sweet and regular potatoes are nutritionally similar when it comes to calories, carbs, and protein.
A 100-gram serving of either contains about 90–92 calories, 21 grams of carbs, 2 grams of protein, and less than 1 gram of fat.
Weight Loss Myths Debunked
Swapping sweet potatoes for regular potatoes won’t necessarily help with weight loss. Since their calorie counts and macronutrient profiles are so close, it’s more about how they’re prepared than which type you choose.
When Sweet Potatoes Are the Better Choice
Sweet potatoes may be more beneficial for certain conditions. For example, people with diabetes benefit from their lower glycemic index, and those with Crohn’s disease can gain from the extra vitamin A.
When Regular Potatoes Shine
For those needing more potassium or vitamin B6, regular potatoes may be the better option. They’re especially good for heart and nervous system support, showing that white potatoes bring valuable nutrients to the table.
Preparation Matters Most
Whether sweet or regular, potatoes’ health value depends on how they’re cooked.
Baking, roasting, or steaming helps retain nutrients, while deep-frying and salting heavily reduces their benefits says Cleveland. The healthiest choice? Skip the fryer and keep toppings in check.