Japanese Sweet Potatoes vs White Potatoes: Nutrition Comparison

Japanese Sweet Potatoes vs. White Potatoes: A Nutrition and Health Comparison

With their vibrant orange flesh and sweet, creamy texture, Japanese sweet potatoes have been rising in popularity. But how do they compare nutritionally to regular white potatoes?

Both make good additions to a healthy diet, providing fiber, potassium, vitamin C and other key nutrients. However, there are some subtle differences when it comes to calories, carbs, vitamins and minerals.

In this detailed comparison article, we’ll examine the similarities and differences between Japanese sweet potatoes and white potatoes. Read on to learn which is healthier for weight loss, blood sugar control, gut health and more.

Japanese Sweet Potato Overview

Japanese sweet potatoes, also called yams, have reddish-purple skin and vibrant orange flesh. Their taste is subtly sweet and honey-like.

Some key nutrients found in one medium, 5” long Japanese sweet potato (114 grams) include:

• Calories: 103
• Carbs: 24 grams
• Fiber: 4 grams
• Vitamin A: 561% DV
• Vitamin C: 30% DV
• Potassium: 14% DV
• Manganese: 14% DV

Along with vitamin A, they’re high in antioxidants like anthocyanins that give them their reddish color. Their low glycemic index helps regulate blood sugar levels.

White Potato Overview

White potatoes have light brown, thin skin and white flesh. They contain:

• Calories: 161
• Carbs: 37 grams
• Fiber: 3 grams
• Vitamin C: 45% DV
• Potassium: 27% DV
• Vitamin B6: 27% DV
• Manganese: 19% DV

Amounts are for one medium, 5.3 oz (148 gram) skin-on white potato. While not as rich in antioxidants, they still contain beneficial phytonutrients like carotenoids.

Calories and Carbs in Sweet Potatoes vs. White Potatoes

When it comes to calories, sweet potatoes generally have fewer per serving than white potatoes.

In a 114 gram Japanese sweet potato there are 103 calories, while a 148 gram white potato has 161 calories. This is about a 36% difference.

Sweet potatoes also provide fewer grams of carbs and less effect on blood sugar. A 5” long sweet potato has 24 grams of carbs, including 4 grams of fiber. A medium white potato has 37 grams of carbs and 3 grams of fiber.

So while both are relatively high carb vegetables, sweet potatoes edge out white potatoes slightly when it comes to calories and carbs.

Fiber Content

Getting enough fiber promotes good digestion and heart health. It also helps steady blood sugar levels.

Sweet potatoes and white potatoes have similar amounts. A medium sweet potato has 4 grams of fiber, which is 14% of the Daily Value. A medium white potato provides 3 grams, or 11% DV.

Both skins are also edible and contain additional fiber. Leaving them on when cooking can help meet your daily 25-30 gram fiber goal.

Protein in Sweet Potatoes vs. White Potatoes

When it comes to protein, there is minimal in both types of potatoes. Sweet potatoes have about 2 grams per medium spud, while white potatoes contain around 3 grams.

Potatoes are mostly a good carb and fiber source, rather than protein. Eat them along with lean proteins like fish, poultry, legumes, nuts or dairy for a balanced meal.

Vitamin A Levels

One of the biggest nutrition differences is in vitamin A content. Sweet potatoes are an excellent source, providing a whopping 561% DV in just one medium spud.

They get their signature vibrant orange color from antioxidant plant pigments called beta carotene that the body converts into vitamin A.

White potatoes don’t naturally contain vitamin A, though sometimes they are artificially fortified with it.

Other Vitamins and Minerals

When it comes to vitamin C, a medium sweet potato provides 30% DV, while white potatoes have 45% DV. So they’re fairly comparable.

For B vitamins like thiamin, riboflavin, niacin and folate, white potatoes actually come out a bit ahead. They also contain more minerals like iron, magnesium and zinc.

Sweet potatoes have the upper hand in potassium, supplying 14% DV vs. 27% in white potatoes. Both offer phosphorus, calcium and trace antioxidants.

Glycemic Index

A food’s glycemic index measures how much it impacts blood sugar levels. Lower glycemic index foods are digested more slowly, leading to a gentler rise in blood glucose.

Sweet potatoes have a glycemic index of 44, while regular white potatoes are around 80. This means sweet potatoes provide a slower, more steady release of energy.

If you have diabetes or are looking to manage blood sugar, sweet potatoes would be the better choice over white.

Resistant Starch Content

Resistant starch is a type of carb that resists digestion, passing through the small intestine unchanged. This feeds healthy bacteria in the gut microbiome.

Studies show white potatoes contain more resistant starch than sweet potatoes - around 5.7 grams in a medium-sized spud. Sweet potatoes have about half that amount.

For this reason, white potatoes may have a slight edge when it comes to digestive health and feeding probiotics in the gut.

Uses for Sweet Potatoes vs. White Potatoes

Sweet and white potatoes can be used similarly in recipes like soups, stews, fries, mashed potatoes and baked potato dishes. They both take well to being baked, boiled, roasted or steamed.

However, there are a few differences in how they’re typically prepared and served:

• Sweet potatoes are commonly baked whole or cut into wedges or fries.
• Mashed sweet potatoes are creamier than mashed white potatoes.
• Sweet potatoes often included in desserts like pies, cakes and puddings.
• White potatoes are frequently served boiled, baked or mashed as a side dish.
• White potatoes are the main type used to make french fries and potato chips.
• White potatoes work well hashed or in gratins and casserole recipes.

Both can add flavor, nutrition and versatility to savory recipes and sweet treats alike.

Storage and Preparation

Here are some other differences when it comes to storing and preparing sweet vs. white potatoes:

• Sweet potatoes should be stored in a cool, dark place up to 2-3 weeks. Keep white potatoes in a cool, ventilated area up to several months.
• Sweet potatoes don’t need to be peeled before cooking, but white potatoes usually are.
• Cut sweet potatoes may brown when exposed to air, while white potatoes do not.
• Boiling sweet potatoes may cause them to split open more than white varieties.
• Sweet potatoes bake faster, in about 40-60 minutes at 400°F vs. 60-90 for white potatoes.

Health Benefits

Both sweet and white potatoes provide a range of important nutrients and health benefits, including:

• High antioxidant levels to reduce inflammation and oxidative damage
• Fiber to promote digestion, heart health and stabilizing blood sugar
• Vitamins like A, C, B6, thiamine and folate
• Minerals including potassium, manganese and magnesium
• Carotenoids and anthocyanins that may protect vision, brain function and more

Some additional benefits of sweet potatoes include:

• Higher vitamin A content supports eye health and immune function
• May improve insulin sensitivity and blood sugar control
• Rich supply of antioxidants to fight disease and slow aging

Some extra benefits of white potatoes:

• Higher amounts of some B vitamins, vitamin C, iron and zinc
• More resistant starch to feed gut bacteria
• Potentially protect against high blood pressure and cardiovascular issues

Weight Loss

Are white or sweet potatoes better for losing weight? Both can be part of a healthy weight loss plan.

Sweet potatoes may have a slight advantage due to their lower calorie and carb counts per serving. Their higher fiber and antioxidant content increases satiety as well.

However, watch your portion sizes for both, and avoid adding high calorie ingredients like tons of butter. Bake or steam them instead of frying for the lowest calorie options.

Managing Diabetes

For managing diabetes, sweet potatoes are likely the better choice between the two.

Their lower glycemic index produces a slower, more gradual rise in blood sugar. They’re also richer in antioxidants like anthocyanins linked to better insulin sensitivity.

Still, watching your portions of all higher carb foods is key for maintaining optimal blood sugar control with diabetes.

The Bottom Line

Sweet potatoes and white potatoes are both healthy additions to your diet, with some minor differences.

Sweet potatoes tend to edge out white potatoes slightly when it comes to calories, carbs, vitamin A, antioxidants and blood sugar control.

However, white potatoes contain more of certain B vitamins, minerals like iron and zinc, vitamin C and resistant starch.

Including both as part of an overall balanced diet that focuses on produce, fiber-rich grains, lean protein and healthy fats can offer big nutritional benefits.

Enjoy sweet and regular potatoes in moderation as part of your meal plan. Choose baking, roasting or steaming over frying for the healthiest results.

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.