sweet potatoes

Sweet Potato vs Potato – Carbs, Nutritional Value…

Sweet potatoes or white potatoes? Which one is better for you in terms of nutrients, carbs, calories, and vitamins. Keep reading to find out and to discover the healthiest ways to cook with them.

The fight between Sweet Potatoes vs Potatoes

Both potatoes and sweet potatoes are a part of the root vegetable family but are distantly related. White potatoes are within the nightshade family whereas sweet potatoes are from the morning glory family. They have different nutrients and affect your blood sugar differently. 

In this blog post, we share the differences between sweet potatoes and potatoes in terms of nutritional value, taste, fat content, and how to cook with them in different, healthy ways. 

Both are extremely popular all over the world and eaten in many countries in lots of different ways. They are two of the most produced crops in the world.

Potatoes are easy to prepare, tasty, and filling so they are a perfect addition to any meal, whether breakfast, lunch, or dinner. They are super nutritious and many say should be included in a rounded, healthy diet. Some think that sweet potatoes are more nutritious, but in reality, both types are healthy for you.

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Nutritional value of potatoes vs sweet potatoes

Potatoes bring a lot to the table in terms of nutrients and fibre whilst being low in calories. Many Brits ask Google ‘What is the healthiest out of the two is?’. Whilst they are both healthy, sweet potatoes may have the edge due to their beta carotene and vitamin A content. Sweet potatoes also count towards our 5-a-day however white potatoes do not due to their naturally high starch content.

Beta carotene is an antioxidant that protects the body cells from cancer. This is the main reason why sweet potatoes are often stated as the more nutritious potato, but it is a personal preference. Sweetness is the main difference between the two. 

The answer to the what potato is better for you, in reality, is both. They both have added health benefits. To get the best of both worlds, include both in your diet and mix it up with flavours and recipes.

Nutrient difference between 100g of potatoes vs sweet potatoes

potato vs sweet potato nutrition

Source: Healthline

Potato Fun Facts

  • They contain more potassium than a banana
  • Potato skin contains the most fibre
  • Potatoes are 80% water

Sweet Potato vs Potato: Carbs

Sweet potatoes and potatoes are considered starchy vegetables due to their high carb content. Foods that contain carbohydrates are essential for a healthy diet. They provide the body with glucose which converts into energy, giving us the energy needed to perform physical activities.

Potato vs Sweet Potato: Calories

Neither is exceptionally high in calories. 100g of boiled white potatoes sit at 87 calories, whereas 100g of boiled sweet potato is 94 calories. Both with skin on. If you are interested in the average portion sizes for a balanced and healthy diet, check it out here

Cooking with Sweet Potatoes and Potatoes

Although both have many benefits and great nutrients, it is easy to turn potatoes into a dangerous calorie zone. We cannot lie! Deep-fried potatoes taste delicious, especially when you are in the mood for something naughty, but they disregard the healthy and nutritiousness of the vegetable. We at LiberEat still enjoy nothing more than some homepage Air fryer chips! 

Baking sweet potatoes and regular potatoes with their skin provides the most benefits and maintains the most nutrients. The skin of potatoes is a good source of fibre. However, still be cautious of what you put on them afterwards. Adding lots and lots of salt or butter etc will take away from the health positives.

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Sweet potato fries vs regular fries: Calories

Sweet potato fries have slightly more calories and carbs than regular fries. But neither is nutritious when deep-fried. There is no real health benefit to choosing sweet potato over regular fries.

Top tip for those of you avoiding gluten, always ask your server when eating out if the fries/chips are gluten-free. Sometimes sweet potatoes fries are dusted with flour, and often fries, in general, can be cross-contaminated in fryers with other gluten-infested items.

Although, if you want something similar to the french fries we know and love, try baked fries or air fryer fries for a healthier option with reduced calories.

LiberEat has many tasty, healthy, and filling potato recipes for all diets: vegan, gluten-free, keto, lower-calorie… If you would like to try them out, download the LiberEat app! 

For now, check out a few of our favourite LiberEat and The Vegan Society potato recipe options – there are so many to choose from.

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