When it comes to carbs, few foods rival the comfort and versatility of the potato. From French fries to mashed potatoes, they’re a staple of global cuisine. But over time, potatoes have been unfairly criticized—mostly thanks to carbohydrate misinformation and diet culture fears.
In recent years, sweet potatoes have gained a “health halo” as the superior tuber. But are they actually healthier? The truth might surprise you.
We’re going to break down the nutritional differences between potatoes and sweet potatoes, including their glycemic impact, vitamin content, and carbohydrate profiles, so you can choose what works best for your goals.
Potato vs. Sweet Potato: What’s the Difference?
Though both are tuberous root vegetables, potatoes and sweet potatoes are not closely related botanically:
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Potatoes belong to the nightshade family (Solanaceae).
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Sweet potatoes belong to the morning glory family (Convolvulaceae).
Despite the different plant families, they’re often used interchangeably in cooking and are both packed with nutrition.
Glycemic Index, Glycemic Load, and Carb Myths
Sweet potatoes are often said to be lower on the glycemic index (GI), which measures how quickly a food raises blood sugar. While this is partially true, both potatoes and sweet potatoes fall into the medium-to-high range, depending on variety and cooking method.
But here’s the key: Glycemic index doesn’t tell the whole story.
“Glycemic load is influenced by factors like portion size, fiber, fat, protein content, genetics, meal timing, and even sleep quality.” — Ludwig et al., The American Journal of Clinical Nutrition
Both tubers contain complex carbohydrates—which means they offer sustained energy, support digestion, and promote satiety. The differences in blood sugar response are minimal for most healthy individuals.
Nutritional Comparison: Potato vs. Sweet Potato
Let’s compare a medium white potato (173g) and a medium sweet potato (114g):
| Nutrient | White Potato | Sweet Potato |
|---|---|---|
| Calories | 161 | 103 |
| Protein | 4.3g | 2.3g |
| Fat | 0.2g | 0.2g |
| Total Carbs | 36.6g | 23.6g |
| Fiber | 3.8g | 3.8g |
| Vitamin A | 0% | 438% |
| Vitamin C | 28% | 37% |
| Vitamin B6 | 27% | 16% |
| Folate (B9) | 12% | 2% |
| Thiamin (B1) | 7% | 8% |
| Riboflavin (B2) | 5% | 7% |
| Niacin (B3) | 12% | 8% |
| Pantothenic Acid | 7% | 10% |
| Magnesium | 12% | 8% |
| Phosphorus | 12% | 6% |
| Potassium | 26% | 15% |
| Iron | 10% | 4% |
| Copper | 10% | 9% |
| Manganese | 19% | 28% |
Note: %DV based on a 2,000-calorie diet
Potato vs. Sweet Potato: Carbohydrate Breakdown
At first glance, sweet potatoes appear to have fewer carbs per serving. However, per 100g, both offer nearly identical total carbohydrates—around 21g.
The real difference lies in how those carbs are structured:
| Carb Source | White Potato | Sweet Potato |
|---|---|---|
| Starch | ~17.3g | ~12g |
| Sugar | 1.2g | 6.5g |
| Fiber | 3.8g | 3.8g |
| Resistant Starch | Present (especially when cooled) | Less prevalent |
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Starch breaks down into glucose, but is digested more slowly when eaten with fiber, fat, or protein.
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Fiber slows digestion and improves blood sugar stability.
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Resistant starch, found in cooled potatoes, acts similarly to fiber—benefiting gut health and insulin sensitivity.
“Cooling cooked potatoes increases resistant starch content, which helps lower glycemic response and supports a healthy microbiome.” — Monro et al., Journal of Nutrition and Metabolism
How Cooking Methods Impact Nutrition In Potatoes
Cooking method plays a key role in both glycemic response and nutrient preservation.
| Method | Effect on Nutrition |
|---|---|
| Boiling | Preserves water-soluble vitamins (like Vitamin C) |
| Baking | Increases sweetness (especially in sweet potatoes); higher GI |
| Frying | Adds excess fat and calories; less nutrient-dense |
| Cooling | Enhances resistant starch in white potatoes |
Tip: For a lower glycemic load, boil and cool your potatoes before consuming them in a salad or reheated dish.
Common Potato Myths—Debunked
Myth 1: Potatoes are “bad carbs.”
Truth: Both white and sweet potatoes are complex carbohydrates that support energy, digestion, and satiety.
Myth 2: Only sweet potatoes have fiber.
Truth: A medium potato and sweet potato contain nearly the same amount of fiber—3.8g per serving.
Myth 3: Potatoes spike blood sugar too much.
Truth: Glycemic response depends on context—pairing with protein, fat, fiber, and even how you cook the potato matters more than GI alone.
Best Time to Eat Potatoes or Sweet Potatoes
If you’re training hard, eating with intention, or carb cycling, here's how each fits into your performance strategy:
| Goal | Best Choice | Why |
|---|---|---|
| Pre-workout | Sweet potato | Lower fat, moderate sugar, fast-digesting carbs |
| Post-workout | White potato (boiled or baked) | High potassium, fast glycogen replenishment |
| Gut health | Cooled white potato | Resistant starch content supports beneficial gut bacteria |
| Cutting | Sweet potato or boiled white potato | Low calorie density, high satiety |
| Bulking | Roasted white potato with olive oil | More energy-dense and versatile in meals |
Final Takeaway: Potato vs. Sweet Potato
Despite their reputations, potatoes and sweet potatoes are both nutrient-dense, complex carbohydrates—not villains of the plate.
Both are:
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Excellent sources of fiber
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Rich in micronutrients
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Naturally gluten-free
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Versatile for performance nutrition, gut health, and satiety
So, which one is better? It depends on your goals.
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Choose sweet potatoes for antioxidants and Vitamin A.
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Choose white potatoes for more potassium, iron, and a better resistant starch profile.
“Potatoes and sweet potatoes are not the problem. Over-processing, deep frying, and lack of dietary balance are.” — Harvard T.H. Chan School of Public Health
