Neither spud is a dud, but one
offers just a bit more nutrition
Don't be fooled by the last name: sweet potatoes and regular
potatoes are not similar. In the field of botanic genealogy, they're considered
"distantly related" at best, with some notable differences.
They're typically considered side-dish siblings at the dinner
table, right down to the rivalry over which one is more nutritious. Of course,
there's much controversy about which spud is the best.
We turned to registered dietitian Beth Czerwony, RD, to settle the
debate — at least in the context of which potato is the better pick. (You're on
your own for taste.)
The importance of potatoes and sweet potatoes
Potatoes and sweet potatoes may not seem very impressive, but they
are two of the world's most widely grown crops. Both are considered essential
to global food security.
In 2019, farmers plucked almost 370 million metric tons of
potatoes from the ground. The entire sweet potato crop reached over 92 million
metric tons during the same year.
"Potatoes and sweet potatoes are a staple in almost every
diet," Czerwony says. "Aside from being healthy, they're also cheap
and versatile in the cooking."
Botany 101
Sweet potatoes belong to the morning glory family, while potatoes
belong to the nightshade family. Both are root vegetables, which means the part
of the plant you eat grows underground.
Sweet potatoes have orange flesh inside, whereas regular potatoes
have white or yellow flesh. Both have brownish skin; however, the colors range
depending on the variety.
There are around 4,000 different potatoes and 1,000 different
sweet potato varieties grown worldwide.
Nutrition: potato vs. sweet potato
Let's start with this basic fact: When it comes to nutrition,
potatoes, and sweet potatoes, according to Czerwony, have a lot more to offer.
They're both lower-calorie, low-fat foods that are rich in:
- Carbohydrates. Because of their high carb
content, potatoes and sweet potatoes are considered starchy vegetables and
provide an energy boost.
- Potassium. Fun fact: A banana contains
more potassium than potatoes and sweet potatoes.
- Vitamin B6. A medium-sized potato or
sweet potato provides around 30% of your daily vitamin B6 need, which
helps to support your brain and nerve system.
- Vitamin C. Are you surprised by this? Quite a few people are. Potato or sweet potato can provide you with around one-third of your daily vitamin C requirement. (Take that, oranges.)
Here's a side-by-side nutritional comparison.
So which potato is healthiest?
Whichever angle you take at this question, one thing is clear:
potatoes and sweet potatoes are both excellent, nutritious foods. "Neither
of them is a poor option," Czerwony says.
If you had to choose only one, sweet potatoes have a slight
advantage, according to Czerwony. What is the key reason? Vitamin A and beta
carotene
The presence of beta carotene, an antioxidant that works to
protect your body's cells from damage and diseases like cancer, is responsible
for sweet potatoes' orange flesh. The beta carotene in your body is transformed
into highly high levels of vitamin A.
"That's the major reason why sweet potatoes appear to be a
somewhat better option," Czerwony explains. "But, in the end, it's a
matter of personal taste."
Her best advice? "Use both of them. It'll give your diet some
variety."
Cooking healthy with potatoes and sweet potatoes
While potatoes and sweet potatoes are healthy, it's also simple to
transform them into a fatty calorie bomb. For instance, all the goodness in
those potatoes doesn't make up for the disadvantages of frying them in a deep
fryer.
According to a 2017 study, eating fried potatoes twice a week
increases your risk of dying. This is terrible news given the number of French
fries and potato chips consumed in many diets.
So, how can you get the most out of your potatoes or sweet
potatoes? Baking them causes the slightest reduction in nutrients, says
Czerwony. However, be careful with the toppings you add afterward... Make
careful to consume the skin as well.
Here are a few recipes to try if you're looking for a healthier
potato or sweet potato dish:
Healthier potato recipes
- Twice-Baked Potatoes.
- Light and Creamy Mashed Potatoes.
- Light and Crispy Potato Latkes.
- Summer Veggie Potato Salad.
Healthier sweet potato recipes
- Baked Cajun Sweet Potato Fries.
- Ginger Sweet Potato Pancakes.
- Rosemary Garlic Mashed Sweet Potatoes.
- Savory Sweet Potato Mousse.
- Light Sweet Potato Casserole.