Calories in Sweet Potatoes vs White Potatoes: Nutrition Comparison

Calories and Nutrition in Sweet Potatoes vs. White Potatoes

Sweet potatoes and white potatoes are both nutritious, delicious staples that offer soluble fiber, vitamins, and minerals. But when it comes to calories, carbohydrates, and their effects on health, there are some key differences between the two types of potato.

Calorie Count

In their most basic forms, sweet potatoes have slightly fewer calories per serving compared to white potatoes. Here is an overview of the calorie count:

• 1 medium baked sweet potato (without skin): 103 calories
• 1 medium baked white potato (without skin): 161 calories

Sweet potatoes have around 37% fewer calories than white potatoes on average when prepared in the same simple manner. This calorie difference is mostly due to the higher water and sugar content in sweet potatoes.

Macronutrients

Looking deeper at macronutrient content reveals more similarities and differences between these tubers:

Carbohydrates

• Sweet potato: 23.6 g in one medium potato
• White potato: 36.6 g in one medium potato

Sweet potatoes have around 15 grams less carbs per serving. The carb content can rise in sweet potatoes depending on the cooking method. Boiling increases available carbs while baking does not affect the carb amount.

Fiber

• Sweet potato: 3.8 g
• White potato: 3.8 g

The fiber content is the same in both potatoes when cooked in their skins. The fiber is found in the skin, so peel the potatoes and you lose a significant amount of fiber.

Sugar

• Sweet potato: 12.8 g
• White potato: 2.4 g

Sweet potatoes get their sweet flavor from much higher natural sugar content. The sugar in sweet potatoes is mainly sucrose, glucose, and fructose.

Fat

• Sweet potato: 0.15 g
• White potato: 0.1 g

Both types of potatoes are very low in fat and considered fat-free when served without added fats or oils.

Protein

• Sweet potato: 2.3 g
• White potato: 3.4 g

White potatoes contain slightly more protein. However, both have minimal protein compared to other food sources.

Vitamins and Minerals

When it comes to micronutrients, sweet potatoes reign supreme over white potatoes due to their higher vitamin content:

• Vitamin A - One sweet potato meets over 400% of your daily vitamin A needs thanks to its beta-carotene content. White potatoes contain no vitamin A.
• Vitamin C One sweet potato has about 37% of the RDI for vitamin C, while white potatoes have 27%.
• Manganese Sweet potatoes have more manganese, which supports antioxidant defenses.
• Potassium Sweet potatoes and white potatoes have a similar high amount of this important electrolyte.

Sweet potatoes also contain some calcium, magnesium, B vitamins, and vitamin E. The overall micronutrient density gives them an edge over regular white potatoes.

Glycemic Index

The glycemic index (GI) measures how quickly a food raises blood sugar levels. Sweet potatoes have a medium to high GI, while white potatoes are considered high GI foods:

• Cooked sweet potato GI: 70
• Cooked white potato GI: 82

This suggests sweet potatoes release sugar more gradually into the bloodstream than white potatoes. The slower blood sugar response may provide better energy maintenance and appetite control.

Antioxidants

Sweet potatoes contain unique antioxidants called anthocyanins which give them their orange color. White potatoes do not provide these beneficial anthocyanins.

Some other key antioxidants found in sweet potatoes include:

• Beta-carotene - Converts to vitamin A in the body and reduces inflammation.
• Chlorogenic acid - Lowers oxidative stress and blood sugar levels.
• Caffeic acid - Has antimicrobial effects to support the immune system.

The richer antioxidant content contributes to the overall health value of sweet potatoes.

How Cooking Changes Calories and Nutrition

Preparation methods can alter the calories, carbs, and glycemic response of both types of potatoes. Heres how cooking impacts their nutrition profile:

Baking

Baking whole potatoes with the skin on has minimal effects on nutrition. It results in the lowest glycemic response compared to other cooking methods.

Boiling

Boiling increases the available carbs in potatoes, especially in sweet potatoes. More sugars and starches leach out into the water. Boiling also increases the GI.

Mashing

Mashed potatoes spike blood sugar faster due to the greater surface area exposed during mashing. Adding butter or cream further increases calories and fat when making mashed potatoes.

Frying

Frying forms compounds called acrylamides which may be harmful in large amounts. Fried potatoes also absorb more added fat which drives up calories.

Microwaving

Microwaving is a lower-fat cooking method but may increase available carbs in potatoes slightly more than baking.

For best nutrition and blood sugar control, enjoy potatoes baked, microwaved, or boiled in their skins. Limit high-fat, high-carb additions like butter, cheese, cream, and bacon.

Health Impact

Both sweet and white potatoes provide health benefits, but subtle nutritional differences affect how they influence your body:

Weight Loss

Sweet potatoes may be better for weight loss due to their lower calorie count and higher fiber content. Fibrous foods can improve satiety and reduce appetite.

One study found eating boiled sweet potatoes reduced food intake more than boiled white potatoes when consumed as part of a meal.

Blood Sugar Control

The lower glycemic index and slower carb release of sweet potatoes may give them an advantage for blood sugar regulation compared to white potatoes.

Animal studies show sweet potato antioxidant compounds can help reduce insulin resistance as well which benefits blood sugar management.

Heart Health

Consumption of both sweet and white potatoes in place of refined carbs may lower heart disease risk factors like blood pressure and bad LDL cholesterol.

Their high potassium levels are beneficial for cardiovascular function. And sweet potatoes provide more heart-protective antioxidant vitamins.

Cancer Prevention

The phytochemicals in sweet potatoes, particularly orange-fleshed varieties, have shown potential anti-cancer properties in cell studies. Their antioxidants help fight free radical damage linked to cancer development.

More human research is needed, but the cancer-fighting components in sweet potatoes are promising.

Diabetes Management

While all potatoes should be enjoyed in moderation with diabetes, sweet potatoes have a lower GI and provide more vitamins. This makes them a slightly better option compared to white potatoes for diabetics.

Fiber-rich sweet potatoes can slow carbohydrate digestion and may improve insulin sensitivity as well.

Picking the Best Potatoes

When shopping for either sweet potatoes or white potatoes, keep these tips in mind:

• Choose firm potatoes without bruises, wrinkles, or green spots.
• Pick potatoes of similar size to ensure even cooking.
• For sweet potatoes, look for bright, vibrant, smooth skin.
• Avoid potatoes that are sprouting or have a bitter taste.
• Store potatoes in a cool, dark place up to 2 weeks.

Sweet potatoes come in a range of colors. The orange-flesh and purple-flesh varieties tend to be highest in antioxidants.

Sweet Potato Varieties

• Orange flesh - Moist, sweet flavor perfect for baking fries or mash.
• White flesh - Milder taste better for savory dishes.
• Purple flesh - Earthy, nutty flavor, keeps shape when cooked.

White Potato Varieties

• Russet - Fluffy texture great for baking and mashing.
• Red - Firm, waxy potatoes that hold their shape when cooked.
• Yukon Gold - Buttery flavor perfect for roasting.

Tips for Preparing Potatoes

Here are some easy ways to incorporate more potatoes into your diet:

• Make baked potato wedges tossed in olive oil, garlic, and rosemary.
• Prepare mashed sweet potatoes instead of white potatoes.
• Try fries coated in almond flour rather than deep frying.
• Grill slices of potato with bell pepper and red onion.
• Roast diced sweet or white potatoes as an easy side dish.

Enjoy the skin for extra fiber, vitamins, and texture. Top baked potatoes with Greek yogurt instead of butter or cheese. For salads, use a light vinaigrette in place of heavy mayo-based potato salads.

The Bottom Line

Sweet potatoes and white potatoes both provide fiber, potassium, vitamin C, and various health benefits. Sweet potatoes stand out for their higher vitamin A content and lower glycemic response.

For people with diabetes or weight management goals, sweet potatoes are typically the better choice over white. But both can be part of a healthy diet in moderation when prepared with minimal added fat, salt, or sugar.

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.