POTATO OR SWEET POTATO: IS ONE THE BETTER CHOICE?


IS ONE BETTER THAN THE OTHER?

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:

  • Calcium

  • Magnesium

  • Phosphorus

  • Potassium

  • Sodium

  • Zinc

  • Copper

  • Manganese

  • Vitamins A, B, C, E

  • Fiber

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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