🥔 White Potato
- Calories: ~186
- Carbs: ~42g
- Protein: ~5g
- Fat: ~0.3g
- Fiber: ~4g
- Vitamin A: Very low (~1%)
- Vitamin C: Moderate (~20%)
- Potassium: High
- Glycemic Index: Higher (can raise blood sugar faster)
🍠 Sweet Potato
- Calories: ~180
- Carbs: ~41g
- Protein: ~4g
- Fat: ~0.3g
- Fiber: ~6–7g
- Vitamin A: Very high (rich in beta-carotene, 100%+ daily value)
- Vitamin C: Higher than white potatoes
- Potassium: High
- Glycemic Index: Generally lower (especially when boiled)
Key Differences
1. Vitamin A
- Sweet potatoes are the clear winner (great for eye health and immunity).
2. Fiber
- Sweet potatoes usually have more fiber → better for digestion and blood sugar control.
3. Blood Sugar Impact
- Sweet potatoes typically cause a slower blood sugar rise (especially boiled).
- White potatoes can spike blood sugar more, especially mashed or fried.
4. Taste & Use
- White potatoes: neutral, fluffy, great for mash, fries, baking.
- Sweet potatoes: sweeter, denser, great roasted or baked.
Which Is Healthier?
It depends on your goal:
- For muscle gain / general carbs: Both are great.
- For blood sugar control: Sweet potato slightly better.
- For vitamin A intake: Sweet potato wins easily.
- For lower sweetness / versatility: White potato.
Both are healthy whole foods. The cooking method (baked vs fried) matters more than the type