The Sweet Potato vs. The White Potato


Po-tay-toe po-tah-toe… right? ………………

Nope! There is definitely a difference amongst the  various potatoes in the potato family. So which type of potato do I choose to consume more of? Today it’s a face-off between the sweet potato and the white (russet potato).

The SWEET potato is my go to.

 So why?… what really is the difference? Here’s the Nutritional breakdown for you: 

The Sweet Potato (medium size) The White (Russet) Potato (medium size)
112 calories 170 calories
Fiber: ~4 g Fiber: ~2 g
Fat: 0 g Fat: 0g
Protein: 2 g Protein: 3 g
Carbohydrate: ~26 g  (Starch: ~16 g) Carbohydrate: ~38 g  (Starch: ~33 g)
Sugars: 5 g Sugars: 1 g
  • 10 times the amount of Vitamin A
  • Higher Vitamin C content
  • Higher carotenoid content (maintain a healthy vision)

So, as you can see. Both potatoes still a great source of natural healthy carbohydrates. However, if you are looking for the most nutritional benefit and nutrient value…. pick the sweet potato!

The sweet potato contains more fiber for less calories and carbohydrates. It’s a substantial source of Vitamin A, Vitamin C, carotenoids, and fiber. You will BEYOND exceed your daily need for Vitamin A with one sweet potato.  It may contain a tiny bit more sugar… but remember this is functional sugar…you need this for fuel. Your body will utilize this form of glucose as energy. Additionally, the sweet potato has a lower glycemic index than the russet potato. Therefore, it will have a less dramatic effect on your blood glucose levels and keep you satisfied for a longer period of time.

Sweet potatoes also have more fiber than white potatoes. Insoluble fibre (as I spoke about in my previous blog post) is found in the skin of the potatoes and soluble fibre is in the potatoe itself. You should eat both for the most nutritional benefit. Fibre is a positive contributor to heart health… fiber causes foods to be digested and absorbed much slower. Therefore, causing a much less drastic insulin response (in comparison to a refined low-fiber carbohydrate product.. like bread!). It will help to regulate cholesterol, triglycerides, and blood glucose.

In the end, everything is great in moderation. Both types of potatoes are an unrefined, natural, and whole food source of carbohydrates, protein, and fibre. They will be used as immediate source of energy in our body (as a carbohydrate). However, if you want to vamp up the nutritional benefit… the sweet potato is definitely a fair winner. GO FOR COLOUR. When it comes to picking fruits and vegetables, it is always the best to pick the ones with lots of colour (Green, orange, red, etc.). The colourful variations will provide the most antioxidants and nutrient content to your diet.

Try my sweet potato fry recipe and get a carotenoid boost: Click HERE 

spiced sweet potato fries


xoxox B


Published by Brooke Bliss, BScFN, RYT-500

My name is Brooke Bliss. I am a yogi, traveller, and food enthusiast. I am a graduate of Western University's B.Sc. Honors Nutrition & Dietetics program and a 500-hour certified yoga teacher. I love to share my healthy, whole-food recipes, nutrition facts, yoga and lifestyle tips. Thank you for stopping by my page. Namaste :)

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: