Both of these tuberous vegetables are considered to be good sources of fiber and nutrients, but sweet potatoes tend to have less calories and is considered a good source of various vitamins. Here are some interesting differences between white or regular potato and sweet potato, which will also help you find out which is a healthier option.
A 100 grams of white potato contains 17 grams of carbohydrates whereas sweet potato contains 20 grams of carbohydrates.
3. Nutritional facts
A medium-sized sweet potato has 90 calories, 2 grams of protein, 4 grams of fiber and no fat or cholesterol on the other hand white potato has about 95 calories, 3 grams of both fiber and protein, and is also free from fat and cholesterol.
The vitamin content varies significantly between the two as sweet potato is higher in vitamin C and vitamin A than white potato. 100 grams of white potato contains 9.6 mg of vitamin C and 1 IU of vitamin A while sweet potato has 20 mg of vitamin C and 218 IU of vitamin A. A 100 gram serving of sweet potato contains 40% of your daily requirement of Vitamin A.
White potato is a better source of iron and potassium than the sweet potato. A 100 g serving of white potato contains 1.1 mg of iron and 535 mg of potassium whereas sweet potato has 0.7 mg of iron and 435 mg of potassium.
6. Sugar content
Compared to white potatoes, sweet potatoes have more sugar content. Storing potatoes in cold storage transforms their starch into glucose and fructose.
White potatoes are more versatile in cooking as they can be fried, baked, boiled and roasted and are less expensive than sweet potatoes.