Sweet Potatoes vs. White Potatoes: A Death Match

Sweet Potatoes vs. White Potatos: A Death Match

Sweet potatoes are much healthier than regular potatoes, right? That’s what many people believe, but it isn’t true.

When I learned this, I wondered why there is such a stigma against white potatoes. It is likely because we associate white potatoes with the common French fry. About one-third of all white potatoes are fried and eaten as unhealthy snacks. Even when white potatoes are baked, they are often eaten with butter, salt and sour cream. Sweet potatoes are often baked or boiled, so they are healthier once prepared.

Well, I researched these two tasty vegetables and am here to share the truth. No more discrimination against white potatoes!

Sweet Potatoes

Sweet potatoes are a fantastic source of fiber and vitamin A. They have fewer calories and carbs than white potatoes. 

They also have a lower glycemic index, meaning that blood sugar levels don’t quickly rise after eating. When sugar levels rise and fall too quickly, people feel hungrier. The lesson: Sweet potatoes keep you fuller, longer. This is similar to the benefit of brown rice over white rice.

White Potatoes

Regular potatoes are healthy, too. They boast higher iron, magnesium and potassium levels than sweet potatoes. They are also lower in sugar. 

The skins of potatoes are where the most nutrients and flavor are found, so it is always beneficial to eat them. Red and purple potatoes generally have more antioxidants and other great nutrients, so they are worth the extra cost if you are looking for even more nutrients.


Sweet potatoes can be used in place of regular potatoes in many recipes. They are sweeter than regular potatoes, so they can also be used in lots of dessert recipes.  They're also popular during the holiday season. They can be used as a tasty substitute for mashed bananas or pumpkin in baked goods. Spices like cinnamon, brown sugar and nutmeg pair well with sweet potatoes in sweet, delicious dessert recipes like sweet potato pie and sweet potato ice cream. 

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