Calories in Sweet Potatoes vs White Potatoes: Nutrients & Benefits

Sweet Potatoes vs White Potatoes: Understanding the Calorie and Nutrient Differences

Both sweet and white potatoes provide nutritional benefits, but is one healthier than the other? Many wonder about the calorie count and nutrient profile of these tubers. Let's take a detailed look at how sweet potatoes and white potatoes compare.

Calories in Sweet Potatoes vs White Potatoes

When looking at calories, sweet potatoes and white potatoes are relatively similar. According to the USDA, one medium baked sweet potato with skin contains 103 calories. A medium baked white potato with skin has 161 calories.

For mashed varieties, one cup of mashed, canned sweet potatoes without skin has 200 calories. An equal portion of mashed white potatoes without milk or butter contains 220 calories.

Comparing boiled potatoes, one cup of cubed, boiled sweet potato without skin has 180 calories. One cup of boiled, cubed white potato without skin contains 209 calories.

Overall, on average sweet potatoes contain around 20-40 less calories per serving compared to white potatoes of the same size or weight.

Nutritional Profile of Sweet Potatoes vs White Potatoes

Along with a slightly lower calorie count, sweet potatoes stand out for being rich in vitamin A, which white potatoes lack. One medium baked sweet potato with skin provides over 400% of your daily vitamin A needs.

Sweet potatoes are also a good source of vitamin C, providing about 37% of the daily value. They contain some B vitamins, potassium, magnesium and manganese as well.

White potatoes are high in potassium, with one medium baked potato providing 620 milligrams, or 13% of the daily recommended intake. They also provide smaller amounts of iron, magnesium, zinc, vitamins C and B6.

Both types of potato offer antioxidants, such as chlorogenic acid in white potatoes and anthocyanins in purple sweet potatoes. Antioxidants help reduce inflammation and cell damage.

Fiber Content

One notable difference is fiber content. Sweet potatoes, with skin, contain 3.8 grams of fiber per medium baked potato. A medium baked white potato with skin has 3.4 grams.

With skins removed, mashed sweet potatoes have 5.6 grams of fiber per cup, compared to 2.3 grams per cup for mashed white potatoes. Thus, sweet potatoes deliver more than twice as much fiber without skin.

Fiber keeps you feeling full while stabilizing blood sugar levels. It also promotes healthy digestion and feeds the beneficial bacteria in your gut microbiome. The higher fiber content of sweet potatoes gives them a slight advantage.

Glycemic Index and Diabetes

For those with diabetes or blood sugar regulation concerns, the glycemic index (GI) matters. The GI measures how quickly a food causes blood sugar to rise.

Sweet potatoes have a medium GI of 70, while white potatoes are considered high on the GI at 82. However, both can be part of a healthy diabetes diet when consumed in moderation and paired with other nutrients.

Portion size, preparation method and accompaniments impact GI as well. Fat, protein and fiber help slow the digestion of potatoes and lower their glycemic response.

Preparation Methods

How you prepare potatoes also influences their nutrient content. Baking, boiling or roasting potatoes with minimal added fat allows them to retain the most nutrients. Mashing them with butter and heavy cream increases calories and fat.

Leaving the skins on potatoes boosts fiber intake, provides extra nutrients and reduces their glycemic response. Peeling removes beneficial compounds concentrated in or near the skins.

Weight Loss Potential

When it comes to weight loss, both types of potato can be incorporated into a healthy diet. Enjoying potatoes in moderation along with fiber, protein and healthy fats helps support satiety and stable energy.

A low-calorie sweet potato or white potato salad made with yogurt and spices can make a filling, nutrient-dense addition to your diet when trying to lose weight.

Health Benefits of Sweet Potatoes vs White Potatoes

Beyond basic nutrition, sweet potatoes and white potatoes offer additional health benefits:

Sweet Potato Benefits

- Rich in antioxidants like beta carotene and anthocyanins that reduce inflammation and cell damage

- Vitamin A promotes healthy vision, bone growth and supports immune function

- Good source of fiber to support blood sugar control, digestion, heart health and lasting fullness

- May help manage diabetes due to their medium glycemic index and fiber

- Anti-cancer benefits shown in animal studies from compounds like anthocyanins and vitamin A

White Potato Benefits

- High in potassium, which regulates fluid balance and blood pressure

- Contain catecholamines that may help reduce risk of heart disease and stroke

- Provide antioxidants like chlorogenic acid that combat cell damage

- Rich in vitamin C for immune health and iron to prevent anemia

- Insoluble fiber in skins feeds gut bacteria and promotes digestion

Risks and Downsides

While nutritious overall, there are a few potential downsides to keep in mind with both types of tubers:

Sweet Potato Drawbacks

- Higher glycemic index than other vegetables may disrupt blood sugar stability

- Oxalates may cause kidney stones or gallbladder issues for those prone to them

- Higher carb content makes them more challenging on very low carb diets

White Potato Drawbacks

- High glycemic index can spike blood sugar levels

- Phytic acid, lectins and protease inhibitors may cause digestive upset in sensitive people

- Higher carb content makes portion control important, especially on low carb diets

- Potential for acrylamide formation in overcooked or burnt potatoes

Maximizing the Benefits

To take advantage of the nutritional merits that both sweet and white potatoes offer, consider these serving tips:

Choose Medium-Sized Potatoes

The fiber, nutrients and satisfaction is greatest with medium-sized spuds versus giant varieties.

Keep the Skins On

Leaving skins on boosts fiber intake, nutrients and gives a satisfying texture.

Season Creatively

Skip just butter and salt. Experiment with garlic, basil, cumin, salsa, pepper flakes, yogurt dips and other spices.

Enjoy as a Side Dish

Pair potatoes with lean proteins and veggies for balanced nutrition and smaller portions.

Make Homemade Fries

Baked seasoned sweet potato or white potato wedges make a healthy alternative to fried fries.

The Bottom Line

Both sweet potatoes and white potatoes provide carbohydrates, fiber, vitamins and minerals. Sweet potatoes contain slightly fewer calories per serving and more vitamin A and fiber. However, white potatoes offer their own benefits, like ample potassium.

Enjoyed in moderation as part of an overall balanced diet, both types of potato can be included as part of a healthy lifestyle. Focus on proper portion sizes and cooking methods to maximize their nutritional value.

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.