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Food Face-Off: Which is Healthier?

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White Potato

(baked, unsalted)

Category

Sweet Potato

(baked, unsalted)

108

Both are nearly identical in calories

103

2 g

…and in protein

2 g

8%

…and in carbs!

8%

10%

Sweet potatoes start shining in the fiber department.

15%

1.8 g

Though they live up to their name with more natural sugar

7.4 g

1%

They also come with more calcium.

4%

4%

Both are good sources of iron

4%

8%

And magnesium.

8%

9%

Regular spuds have more phosphorus

6%

18%

And more of that famous potato potassium.

16%

0.3%

Sweet potatoes have a pinch more sodium.

1.7%

24%

But are way higher in vitamin C.

37%

7 mcg

Sweet potatoes clobber white with beta carotene.

13,120 mcg

9%

Still, white potatoes eke out a win with niacin, aka vitamin B3.

8.5%

11%

They also contain much more folate, which powers brain neurotransmitters.

2%

0.2%

But sweet potatoes really bring their A game with oodles of vitamin A.

438%

Baked Potato: 6  WINNER: TIESweet Potato: 6

THE BOTTOM LINE: News flash: Both potatoes are good for you! It’s technically a tie, but we love sweet potatoes for their insane amounts of vitamin A and beta-carotene. They may be sweeter, but they’ve got the fiber to make it work.

WHAT TO BUY: Always, always spring for organic potatoes. Conventional potatoes are subjected to multiple rounds of fungicide and herbicide treatments, and you can’t wash all the chemicals off.

JUST SO YOU KNOW: We used the National Nutrient Database for Standard Reference from the USDA. These figures reflect your average white potatoes and sweet potatoes.

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