Air Fried Sweet Potato vs. White Potato: Nutrition Facts for 100g
Air fryers have become a popular way to enjoy crispy, golden potatoes without all the oil of deep frying. But when it comes to nutrition, how do air fried sweet potatoes compare to white potatoes?
Both types of spuds provide fiber, vitamins, minerals and antioxidants. But there are some differences in their calorie, carbohydrate and nutrient content you may want to consider.
Calories in 100g of Air Fried Sweet Potatoes vs. White Potatoes
The calorie content of potatoes can vary slightly depending on the exact variety. However, in a 100g serving:
- Air fried sweet potatoes have around 86 calories
- Air fried white potatoes have about 93 calories
So in a typical 100g portion, air fried sweet potatoes contain about 7 fewer calories than their white counterparts.
Carbohydrates in 100g of Each Type of Potato
Potatoes are starchy vegetables and get most of their calories from carbs. Here is how the carb content of sweet and white potatoes compares:
- Sweet potato - 17g net carbs in 100g
- White potato - 15g net carbs in 100g
Sweet potatoes have slightly more carbs and sugar than white potatoes in a 100g serving. The glycemic index, which measures how quickly carbs raise blood sugar, is 44-94 for sweet potatoes and 56-111 for white potatoes.
Fiber Content of Air Fried Potatoes
Fiber helps slow digestion, promote gut health and control blood sugar. 100g of air fried potatoes provides:
- Sweet potato - 3g fiber
- White potato - 2g fiber
Sweet potatoes have a bit more fiber than white potatoes. The skin of both types also provides extra fiber.
Protein in Air Fried Sweet Potatoes vs. White Potatoes
Both kinds of potatoes contain decent protein for a vegetable:
- Sweet potato - 2g protein in 100g
- White potato - 2g protein in 100g
They provide comparable amounts of protein per 100g serving.
Vitamin Content
Potatoes are packed with important vitamins and minerals. Here is how they compare for key nutrients in 100g:
- Vitamin C: Sweet potato - 2.4mg vs. White Potato - 7.4mg
- Vitamin B6: Sweet potato - 0.2mg vs. White potato - 0.3mg
- Potassium: Sweet potato - 337mg vs. White potato - 421mg
- Manganese: Sweet potato - 0.3mg vs. White potato - 0.1mg
While both provide vitamins and minerals, sweet potatoes contain more vitamin A and C while white potatoes are higher in B6, potassium and manganese.
Phytochemical Content
Phytochemicals like anthocyanins and carotenoids in potatoes provide antioxidant and anti-inflammatory benefits.
- Sweet potatoes - Rich in beta-carotene which gives them their orange color. Also contain chlorogenic acid.
- White potatoes - Contain catechins, carotenoids like lutein and zeaxanthin, and anthocyanins in purple varieties. Also have ferulic acid.
The differing phytochemicals provide both types of potatoes unique health benefits.
Health Benefits
Here is how some of the nutrients and phytochemicals in sweet and white potatoes can benefit your health:
Sweet Potatoes
- Beta-carotene supports eye health and immune function
- Vitamin A benefits skin, bone and cellular growth
- Vitamin C aids immune system and iron absorption
- Fiber regulates digestion and stabilizes blood sugar
- Chlorogenic acid provides antioxidant effects
White Potatoes
- Vitamin C boosts immunity and collagen production
- Potassium lowers blood pressure and risk of stroke
- B6 helps nerve signaling and energy metabolism
- Resistant starch feeds healthy gut bacteria
- Antioxidants like lutein protect eye and brain health
Both types of potatoes provide important nutrients, phytochemicals and fiber that offer a range of health benefits beyond just being filling.
Weight Loss
When it comes to weight loss, portion size matters more than the type of potato. However, here are some factors that may influence the weight loss potential of each:
Sweet Potato Benefits
- Lower calorie than white potatoes
- Higher fiber keeps you fuller longer
- Less likely to cause spikes and crashes in blood sugar
- Beta-carotene and vitamin C support metabolism
White Potato Benefits
- Contain resistant starch which may burn more fat
- More satiating protein and potassium
- Phytochemicals like carotenoids boost fat burning
Both can be part of a healthy weight loss diet in appropriate portions. Sweet potatoes may have a slight edge due to their lower calorie density.
Glycemic Index and Diabetes
For people with diabetes or insulin resistance, the glycemic index (GI) measures how rapidly a food impacts blood sugar levels. White and sweet potatoes fall into the midrange:
- Sweet potatoes GI - 44 to 94
- White potatoes GI - 56 to 111
Sweet potatoes tend to have a lower GI, which means they won’t spike blood sugar as high or quickly. Some specific benefits for diabetes:
Sweet Potatoes
- Release sugar more slowly to avoid spikes
- Higher antioxidant content reduces inflammation
- Fiber slows digestion and improves insulin sensitivity
White Potatoes
- Contain minerals like magnesium that support glucose control
- Resistant starch may improve insulin sensitivity
- Moderate GI depending on type - red potatoes are lower
Sweet potatoes may have an advantage for controlling blood sugar due to their lower GI. But white potatoes can also be part of a diabetic diet when portioned appropriately.
Uses in Cooking
Sweet and white potatoes can be interchanged in some recipes but not all. Some cooking tips for each type:
Sweet Potatoes
- Use in soups, stews, oatmeal, desserts
- Mash, bake, roast, air fry into fries or chips
- Pair well with cinnamon, nutmeg, ginger, pecans
- Try in sweet potato pie, casseroles, pancakes
White Potatoes
- Ideal for French fries, hash browns, mashed potatoes
- Work well in pot pies, soups, roasted veggies
- Compliment onions, garlic, rosemary, dill
- Great for twice-baked potatoes, latkes
FAQs
Which has fewer calories per 100g, sweet or white potatoes?
Air fried sweet potatoes have about 7 fewer calories than white potatoes in a 100g serving.
Which potato is better for weight loss?
Both can aid weight loss in proper portions. Sweet potatoes may have a slight edge from their lower calorie density and higher fiber.
Which potato is healthier for people with diabetes?
Sweet potatoes tend to have a lower glycemic index, meaning they have less impact on blood sugar. But white potatoes can also be part of a diabetic diet in moderation.
How are sweet and white potatoes different nutritionally?
Sweet potatoes are higher in vitamin A and C while white potatoes contain more vitamin B6, potassium and manganese. Both provide beneficial antioxidants.
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.
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