It's time to settle the modern, health-conscious debate of sweet vs white potato. Sweet potatoes, on the one hand, seem to have a superfood halo around them. Meanwhile, the regular old white kind have been dubbed a carb-loaded extra that have no place on a lean-and-green menu. Therefore, many claim that sweet potatoes are better for you than white ones- but is that an accurate claim? Not exactly. Potatoes are packed with nutrients, no matter their colour, and both white potatoes and sweet potatoes have health benefits and nutritional value worth discussing. Here's what you need to know about which ones are better for you: sweet potatoes vs white potatoes.
Sweet Potato Nutrition Facts
A medium-sized baked sweet potato has 100 calories, 23 grams of carbohydrates, 2 grams of protein, and no fat or cholesterol. As for it's nutritional value, a sweet potato is rich in the antioxidant beta-carotene and vitamin C, potassium and vitamin B6.
Due to the lower glycemic index as well as the plethora of nutrients in a sweet potato, many Paleo devotees allow them on diet plans where carbs and sugar are forbidden. However, this does not mean that sweet potatoes are healthier than white potatoes for the average consumer.
Mashed, roasted, or pureed into soup– adding sweet potatoes to your meals can help you stay satisfied and provide you with a hefty dose of nutrients.
White Potato Nutrition Facts
A white potato can be one of the seven common potato varieties including russet, yellow, white, red, purple/blue, fingerling, and petite.
One medium-sized white potato has about 110 calories, 26 grams of carbohydrate, 3 grams of both fibre and 3 grams of protein, and is also free of fat and cholesterol. As for vitamins and minerals, white potatoes are stuffed with vitamins C, B6, niacin, folate, potassium, manganese, magnesium and phosphorus.
Just like sweet potatoes, white potatoes make an easy, delicious side dish all by themselves, as well as being the key to classic comfort foods like Shepherd's Pie. To get the most out of your potato, keep the skin on when cooking- not only does it give a tasty crisp, but adds even more fibre to your dish.
Which is the Healthy Potato, Sweet or White? The Answer is Both!
If you take a look at the nutritional information of both sweet and white potatoes, they’re really not that different. Both provide similar amounts of protein, potassium, and vitamin B6. As such, this food fight of sweet vs white potato is, in fact, a tie because both of these root vegetables have so much to offer.
Healthy Sweet Potato Recipes
Sweet Potato Oven Chips with Avocado Dip
These sweet potato chips are baked, not fried, tossed in olive oil and spices and served with a creamy avocado dip for a mouth-watering snack.
Power Wraps with Sweet Potato Hummus
Pulse your sweet potatoes into a hummus to accompany Trisha Yearwood's Power Wraps- nutritious yet tasty enough to be the perfect lunch box filling for both the little ones and you.
Spicy Pork and Sweet Potato Stew
Give your stew a chilli kick with this delicious spicy pork and sweet potato recipe, ready in just 30 minutes!
The potato possibilities are endless: blend your sweet potatoes into a refreshing, aromatic juice to stay hydrated and nourished.
Of course, one of our favourite way to make use of sweet potatoes is by blending into a soothing soup. With fennel seeds and fresh ginger, this recipe will keep you toasty and nourished on those chilly days.
Healthy Potato Recipes
Whether it's for a springtime spread or a delightful weeknight dinner, a potato frittata is wonderfully easy to make and always a family-favourite.
Mix your potatoes in with your winter veg like carrots, brussels, and parsnips for the perfect roast-dinner side!
Put any potato leftovers to good use by blending them into a hearty leek soup.
Whipped up in an air-fryer with less oil, this is one potato recipe no party repertoire should be without. The bite-sized potato puffs are amazing on their own, but the vodka dipping sauce takes them to next-level deliciousness.
Finally, we have our favourite kind of salad. The potatoes here are drizzled in a zesty vinaigrette for a blissfully easy, yet wonderfully tasty finish.
