White potatoes vs. sweet potatoes: Nutrition and health experts chime in on which is better

Food shoppers who visit supermarkets and grocery stores see several potato varieties stacked in produce aisles, but not many people can say they truly know the differences between white potatoes and sweet potatoes apart from color and taste. 

Are white potatoes “better” for health-conscious diets because they contain less sugar?

Or are sweet potatoes “better” because they’re packed with “good-for-you” vitamins and minerals?

The simple answer: It depends on your nutrition requirements and health needs.

Grocery stores and supermarkets typically carry both white potatoes and sweet potatoes. Not everyone knows the nutational difference between the two. Fox News Digital turned to experts for insights.  (iStock)

Nutrient breakdown: White potatoes vs. sweet potatoes

Dr. Katrina Nguyen, a board-certified pediatric gastroenterologist from Loves Park, Illinois, told Fox News Digital that white potatoes and sweet potatoes are both “considered healthy.” 

They’re “almost tied” when it comes to nutrition, she said. 

“Some experts think the sweet potato might hold a slight edge because of its high Vitamin A and beta-carotene content,” said Nguyen. “Both potatoes are equivalent in Vitamin B6, Vitamin C and fiber.”

White potatoes also have “more magnesium and slightly higher iron,” she added.

Sweet potatoes generally contain over 100 times or 1,000 times the amount of Vitamin A than their non-sweet counterparts, depending on size. 

“Baking them is most nutritious, but you still need to be careful with the toppings.”

“The differences between the two potatoes appear minimal, so it really depends on how they are prepared,” said Nguyen. 

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“Both potatoes can be turned into an unhealthy food when they are fried. Baking them is most nutritious, but you still need to be careful with the toppings you add to it.”

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Despite having a higher sugar content, sweet potatoes have a lower glycemic index compared to white potatoes and “have a less pronounced effect on blood sugar levels,” according to Sabat.

“The presence of dietary fiber in sweet potatoes also contributes to better blood sugar control and increased satiety, which can be beneficial for weight management,” she continued.

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“Boiling or steaming is generally recommended as healthier options compared to deep-frying, as it helps retain more nutrients.”

Weight gain or muscle building: White potatoes have an edge

While white potatoes and sweet potatoes can work for people who actively trying to lose weight or maintain their weight if prepared correctly, white potatoes might be a better option for someone who’s looking to bulk up, according to Deniz Efe, founder of Fitness Equipped, an online exercise guide.

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“Both types of potatoes are high in fiber, which can help to increase feelings of fullness and aid in weight loss or weight management,” said Pallian. 

“A medium white potato provides about three grams of fiber while a sweet potato offers around four grams.”

Final verdict: Both potatoes are good

Bonnie Johnson, of Denver, Colorado, director of nutrition at Potatoes USA, a marketing and research organization representing potato farmers throughout the country, told Fox News Digital that most Americans don’t eat enough vegetables in general.

There are over 4,000 varieties of potatoes in the world and most are reportedly found in the Andes, according to the International Potato Center. (iStock)

“We don’t believe in pitting one against another,” Johnson wrote in an email. 

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