Potatoes vs. Sweet Potatoes: Which Is Healthier?

Regular potatoes and sweet potatoes are similar in calories, protein, fat, and carbohydrate content. Both also offer comparable amounts of vitamin B6 and potassium.

The main nutritional difference is that sweet potatoes provide significantly more vitamin A. They also have slightly higher levels of fiber, vitamin C, manganese, copper, and pantothenic acid.

Sweet potatoes have a slightly lower glycemic index (GI) than white potatoes, likely due to their higher fiber content. A boiled white potato has an average GI of 71, while a boiled sweet potato is slightly lower, with a GI of 63.

The GI measures how quickly a food increases blood sugar, with lower scores indicating a slower, more gradual rise. Foods with a high GI (70 or above) can cause a spike in blood sugar, while foods with a medium GI (56–69) or low GI (55 or less) are slower to raise blood sugar levels.

Both regular and sweet potatoes contain antioxidant compounds. Regular potatoes are rich in phenolic acids (mainly chlorogenic acid), while sweet potatoes are abundant in beta-carotene, a carotenoid with potent antioxidant properties.

Both regular and sweet potatoes are healthy and offer complex carbohydrates, fiber, vitamins, minerals, and antioxidants. Sweet potatoes have a slight edge because of their high vitamin A content, which is important for vision and immune function.

Enjoying both types as part of a balanced diet—alongside lean proteins, vegetables, and healthy fats—can help you get the nutrients needed for good health.

While potatoes can be healthy, they’re often prepared in ways that reduce their nutritional benefits.

Sweet potatoes are often topped with marshmallows, butter, cinnamon, and sugar for a sweet side dish. White potatoes are frequently fried or loaded with toppings like butter, sour cream, or cheese, which add extra calories and saturated fat.

To make potatoes healthier, try baking or roasting them with olive oil, herbs, or spices. Leaving the skin on potatoes helps preserve their fiber and nutrient content. Pair potatoes with lean proteins and vegetables for a balanced meal.

If you’re concerned about the carbohydrates in potatoes, try boiling equal parts of potatoes and cauliflower, then mashing them together. Drizzle with olive oil and add herbs and spices for a lower-carbohydrate alternative that retains a creamy texture.

If you enjoy sweet potatoes, try slicing them into wedges and roasting them with olive oil, sea salt, garlic, and onion powder for a savory side. You can also use an air fryer to make crispy sweet potato wedges with less oil—toss them with the same seasonings and cook at 400 degrees Fahrenheit (204 degrees Celsius) for 15-20 minutes, shaking halfway through.

Regular and sweet potatoes are nutritious additions to a balanced diet, offering fiber, vitamins, minerals, and antioxidants.

While sweet potatoes have an edge with their higher vitamin A content and slightly lower glycemic index, regular potatoes offer a similar nutrient profile. Incorporating both varieties in healthy preparations can help you fuel your body.