Calories in 100g of Sweet Potatoes vs White Potatoes: Nutrition Comparison

Calories and Nutrition in 100g of Sweet Potatoes vs White Potatoes

Both sweet and white potatoes are nutrient-dense tubers that can be delicious and healthy additions to your diet. But when it comes to calories and nutrition, how exactly do these two types of potatoes compare in a 100g serving?

Calories in 100g of Raw Sweet Potato vs Raw White Potato

In a 100g raw serving, sweet potatoes and white potatoes have very similar calorie counts:

• Raw sweet potato (100g): 86 calories
• Raw white potato (100g): 77 calories

There are slightly more calories in 100g of raw sweet potato. However, this difference becomes even smaller when you compare cooked potatoes.

Calories in 100g of Cooked Sweet Potatoes vs Cooked White Potatoes

Looking at boiled, baked, or mashed potatoes, the calorie count per 100g is nearly identical between sweet and regular white potatoes:

• Boiled sweet potato (100g): 116 calories
• Boiled white potato (100g): 115 calories
• Baked sweet potato (100g): 101 calories
• Baked white potato (100g): 93 calories
• Mashed sweet potatoes (100g): 101 calories
• Mashed white potatoes (100g): 104 calories

The bottom line: 100g of cooked sweet potato and regular white potato are very close in calories.

Carbohydrates in 100g Potatoes

The majority of calories in both types of potatoes comes from carbohydrates.

Here's how the carbohydrate content compares in a 100g serving:

• Sweet potato: 17-22g carbs
• White potato: 17-20g carbs

Again, the carbohydrate content is very similar. Sweet potatoes fall on the slightly higher end of the range.

Fiber in 100g of Sweet Potatoes vs White Potatoes

One area where sweet potatoes differ nutrition-wise from white potatoes is in fiber content.

A 100g serving of sweet potato contains about 3g of fiber. For white potatoes, a 100g serving contains 1-2g fiber.

So sweet potatoes contain more fiber per 100g, which can help support digestive health and keep you feeling full.

Vitamins and Minerals in 100g Potatoes

When it comes to vitamins and minerals, both sweet and white potatoes provide a range of important micronutrients:

• Vitamin B6
• Vitamin C
• Potassium
• Manganese
• Magnesium
• Phosphorus

However, there are some key differences in specific vitamin and mineral amounts per 100g serving:

Nutrient	Sweet Potato (100g)	White Potato (100g)
Vitamin A	961% DV	0% DV
Vitamin C	33% DV	27% DV
Vitamin B6	15% DV	25% DV
Potassium	337mg	421mg
Magnesium	25mg	23mg

Sweet potatoes are an excellent source of vitamin A and provide more vitamin C. White potatoes have more vitamin B6 and potassium per 100g serving compared to sweet potatoes.

Sweet Potatoes vs White Potatoes: Which Is Healthier?

With their similar calorie, carb, and nutrient profiles, sweet potatoes and white potatoes are both healthy additions to your diet. But are there reasons to favor one over the other?

Here are some factors to consider when choosing between sweet and white potatoes:

• Fiber - The extra fiber in sweet potatoes promotes digestive and heart health.
• Vitamin A - Only sweet potatoes contain vitamin A, which supports eye health and your immune system.
• Glycemic index - Sweet potatoes have a lower GI, which may benefit blood sugar control.
• Skin nutrition - More nutrients are found in the skins of sweet and white potatoes.

For most people, the differences are minor and both can be part of a healthy diet. But individuals managing diabetes or looking to increase fiber and vitamin A may favor sweet potatoes.

Tips for Preparing Sweet Potatoes vs White Potatoes

Here are some preparation tips when cooking with sweet potatoes or white potatoes:

• Leave the skins on potatoes for extra fiber and nutrients.
• Roast, bake, or boil potatoes instead of frying to reduce calories.
• Flavor mashed potatoes with herbs and spices instead of butter and cream.
• Enjoy sweet potatoes as fries, baked goods, casseroles, soups, and more.
• Make a medley using both sweet and white potatoes.

Healthy Serving Sizes for Potatoes

Watch your portion sizes when enjoying potatoes:

• 1 medium sweet or white potato = 130-200 calories
• 1/2 cup cooked mashed potato = 100 calories
• 3/4 cup sweet or white potato fries = 150-200 calories

Stick to about 1/2 - 1 cup portion of potatoes as a healthy side dish. Be mindful of any high-calorie toppings and condiments you add like cheese, bacon, or sour cream.

The Bottom Line

When it comes to calories, carbs, and key nutrients, sweet potatoes and white potatoes have very similar nutritional profiles. Sweet potatoes provide more fiber and vitamin A, while white potatoes are higher in vitamin B6 and potassium. Both can be part of a healthy diet with sweet potatoes offering slightly more benefits overall.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.