Given the choice between a potato and a sweet potato should you be choosing one over the other… or is it simply a taste preference?
Both the white potato and the sweet potato will provide you with the following key nutrients:
Vitamins A, B, C, E
But there are a few differences between the two in terms of the nutrient values they will provide… here are the key differences based on a medium size of each:
The sweet potato is higher in sodium (approximately 55mg vs. 6mg)
The sweet potato is higher in potassium (approximately 470 mg vs. 390 mg)
The white potato is slightly higher in total carbohydrates at approximately 35 grams vs. 25 grams
The sweet potato just squeaks ahead in fiber at 3 grams vs. just over 2 grams
The sweet potato is significantly higher in sugar at approximately 5.2 grams vs. 1.2 grams
The white potato is higher in protein at approximately 5 grams vs. 2 grams
The sweet potato “wallups” the white potato in terms of Vitamin A at over 14 000 IU vs. 2 IU
The sweet potato beats the white potato in terms of Vitamin C at just over 19 mg vs. 12.4 mg
The sweet potato wins the calcium “race” at approximately 30 mg vs. 12 mg
Both are pretty equal in terms of Vitamin B6 at .2 mg for the sweet potato and .3 mg for the white potato
Both are pretty equal in terms of magnesium at approximately 27 mg for the sweet potato vs. 25 mg for the white potato
The white potato is higher in calories at approximately 167 vs. 112 mg
So although there are differences between the two, and some are quite significant, I incorporate both the white potato and the sweet potato into my meal planning. Both the potato and the sweet potato will provide us with healthy carbohydrates (slow-burning energy) and valuable nutrients needed for our optimal health and wellness.
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We have committed to donating a portion of our monthly sales to Canadian Feed the Children to help provide children and families in need with such things as increased access to nutritious food and quality education, and community support. Together we are creating a healthier and brighter future for children around the world.