Potatoes and sweet potatoes: which are the healthiest choices?

If asked to choose between potatoes and sweet potatoes, which would you choose? Both have different shapes, tastes and nutrients. Potatoes and sweet potatoes basically come from the same land which is South America, even though they are not the same type of plants. Which one do you think is your choice? Check out the comparison below.

Comparison between potato and sweet potato

1. Size

When comparing nutritional information for food, it is important to use the same number of servings to measure the value. This count is taken from the data United States Department of Agriculture :

Potatoes 173 grams
114 grams of sweet potato

This measure is calculated in the number of units of potatoes and sweet potatoes. When compared in terms of size, potatoes have a heavier weight (tend to be round) and sweet potatoes have a slightly smaller content with an elongated shape.

2. Calories

The calorie content of potatoes and sweet potatoes has almost a similarity. A 100 gram serving of potatoes roasted with the skin contains 93 calories. Meanwhile, the sweet potato with the same portion, if baked with the skin contains 90 calories.

3. Carbohydrates and fiber

Keep in mind, if potatoes and sweet potatoes, most of their calories come from the carbohydrate content in them. In a 100 gram serving of potatoes, it contains 21 grams of carbohydrates and 2.2 grams of fiber. Meanwhile, sweet potatoes have 21 grams of carbohydrates and 3.3 grams of fiber.

The fiber in potatoes and sweet potatoes is an important nutrient that promotes bowel movements which can help control hunger. The fiber in these two types of tubers is also able to reduce the level of cholesterol in the blood if you consume about 30 grams a day.

4. Protein and fat

Potatoes and sweet potatoes are similar in fat and protein. 100 grams of potatoes contain 2.5 grams of protein and 0.1 grams of fat. When compared to sweet potatoes, sweet potatoes contain less protein, about 2 grams of protein and 0.2 grams of fat.

5. Vitamins

The comparison of the vitamin content between potatoes and sweet potatoes is in fact very different:

A 100 gram serving of white potatoes contains 9.6 mg of vitamin C, 28 mcg of folate and 1 mcg of vitamin A.
While 100 grams of sweet potato, has 20 mg of vitamin C, 6 mcg of folate and 19,218 mcg of vitamin A.

Basically, potatoes have vitamin C that is higher than the content of vitamin A. Meanwhile, sweet potatoes provide 100 times more vitamin A, when compared to potatoes. Potatoes and sweet potatoes are good for body development, eye health and boost the immune system.

5. Minerals

When it comes to mineral content, potatoes are a superior source of iron and potassium than sweet potatoes. A 100 gram serving of potatoes contains 1.1 mg of iron and 535 mg of potassium. While sweet potatoes contain 0.7 mg of iron and 435 mg of potassium, if the body is deficient in minerals, anemia can be experienced.

Conclusion

Choosing sweet potatoes or potatoes is actually not that significant a difference, so feel free to adjust it according to your taste. What's more important is how to cook it. Baked potatoes are certainly healthier than fried potatoes. As well as french fries aka french fries, which are certainly not healthy when compared to boiled sweet potatoes. Find out various healthy cooking methods for your guide.