Which one is healthy, let us do a simple analysis to find out.
Comparison 1: On the basis of Quantity of Fibers, Proteins, Vitamins, Minerals, and Fats present.
Let’s start with fiber, so per 100-gram white potato has 3 gm of fiber, on the other hand, sweet potato has 4gm of fiber, white potato has 3gm of protein whereas sweet potato has 2gm, so pretty much neck to neck.
Talking vitamins white potato has primarily 14 International Units (14 IU) of vitamin A17, 4mg of vitamin C and 0.3 mg of vitamin B6, on the other hand, sweet potato has whopping 22000 International unit of vitamin A, 22mg of vitamin C and 0.3 mg of vitamin B6, in case if you’re wondering Vitamin A is good for eye health, vitamin C for immune system and B6 for metabolism and nervous system, So sweet potato is going stronger at the moment.
Discussing the minerals present in them, a white potato has 750 mg of potassium, 37 mg of magnesium and 1mg of iron. Sweet potato on the other side has 542 mg of potassium, 43 mg of calcium, 31 mg of magnesium and 0.57 mg of manganese. Potassium and magnesium optimize blood pressure, calcium is essential for healthy bones and manganese for wound healing and metabolism. Iron present in white potato is for blood cells. While in fat, both scores equally with zero grams per 100 gms.
After round 1, sweet potato is slightly ahead.
Comparison 2: On the basis of Calories, Carbohydrates & Sugar present.
Calories per 100gms white potato has 130, sweet potato just 90 Cal. Carbs, white potato has 29gms while sweet potato 24gms. Sugar, white potato has 2gms while sweet potato has 7 gms of sugar. But hold on, even though white potato has much less sugar but is too high in the glycemic index as compared to sweet potato. The glycemic index is the relative ability of the carbs to increase blood sugar. The conversion of blood sugar will be faster in the white potato which is bad for weight loss.
My Opinion:
In this exciting contest between white potato and sweet potato. After two rounds, sweet potato has knocked white potato out of the ring and now stands as clear winner in my opinion.
As it has more fiber, fewer calories more vitamin C, low glycemic index, 400% of the daily requirement of vitamin A which is very high, low carbs. So after this interesting analysis, I suggest you choose sweet potato over white potato.
If you find this article helpful, then do write your opinions on it. I’ll be happy to read your comments.
1 thought on “White potato vs Sweet potato? Which one is healthier?”