Regular Potatoes vs Sweet Potatoes: Which Should You Pick?

When it comes to fiber, two of the best sources are regular or sweet potatoes and white potatoes. Both are also very nutritious, but one of them is better when it comes to give more benefits to our health.

So what if they’re going to do? Here are the comparisons between these two spigots to help choose the best option:

fiber and other nutrients

Fiber is good for digestive health, keep your bowel movements regular, and may even prevent colorectal cancer. Fiber is also essential for those on a diet nutrient because it can leave you feeling full longer. Both are rich in fiber along with other nutrients, but the winner is clear here:

  • White potatoes have 3 g of fiber, while sweet potatoes have 4g.
  • Potatoes have 3 grams of protein vs 2 g of sweet potatoes.
  • Both have the same amount of vitamin B6 (0.3 mg), but sweet potatoes beat regular white potatoes when it comes vitamin A (22,000 IU versus 14 IU) and C (22 mg vs. 17 , 4 mg).
  • sweet potatoes also beat when it comes content of calcium and magnesium, but the chips win with their high potassium content (750 mg versus 542 mg).

Both have no fat, but it is clear that sweet potatoes are superior especially when it comes to vitamin A. Potatoes, however, contain iron, while sweet potatoes not.

calories and other negative

When it comes to calories, potatoes have more calories with 130 against sweet potatoes ’90. Carbohydrates in potatoes are also higher with 29 grams, while sweet potatoes have 24 grams. However, when it comes to sugar, sweet potatoes – as they are sweet – have more sugar with seven grams while the potatoes are only two grams



If you have not heard of anti-nutrients, these substances can interfere with the absorption of nutrients and can also be toxic to the body. This may sound scary, but anti-nutrients are not as frightening.

Both potatoes and sweet potatoes have anti-nutrients, like most plant foods to protect against environmental threats such as diseases and pests. When cooking potatoes, note that green bits are poisonous, so cut them first. Sweet potatoes are also antinutrients, but these can be reduced by cooking them.

Both potatoes are nutritious, but most health experts agree that sweet potatoes win this battle. They have 400% of the RDA of vitamin A, more vitamin C, more fiber and fewer calories than regular potatoes. Also have fewer carbohydrates though have more sugar. But this does not mean you should reject white potatoes. They are less expensive and are extremely versatile in the kitchen.

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