Because of their similar shape, size and texture, people often believe that sweet potatoes and baking, or white, potatoes are different versions of the same food. While this may be true in a culinary sense, botanically speaking, these two vegetables are very different. In addition, while the two have some nutritional similarities, they also have some significant differences that those watching their blood sugar or weight should be aware of.
Botanical Origins
White potatoes are part of the Solanaceae, or nightshade family, a group of plants known for their poisonous leave and stems. Other members of the nightshade family include eggplants, tomatoes and chili peppers. Sweet potatoes, along with morning glory flowers, are from the Convolvulaceae family. Both white and sweet potatoes are tubers, meaning they are specialized parts of the plant's root system and are harvested from underground.
White Potato Nutrition
White potatoes have gained a poor nutritional reputation in recent years. Depending on how they're cooked, potatoes do register medium to high on the glycemic index -- meaning your body breaks them down quickly into sugar. Foods that break down quickly can cause temporary spikes in blood sugar and -- if eaten in excess -- can lead to weight gain and a higher propensity for metabolic disorders such as type 2 diabetes. However, there's much more to white potatoes than carbohydrates. Potatoes are fat free, cholesterol free and low in sodium, and serve as a good source of potassium and vitamin C. When eaten in moderation and topped with vegetables and low-fat sauces, white potatoes make a good addition to a healthful diet.
Sweet Potato Nutrition
Sweet potatoes have slightly fewer calories than white potatoes -- there are 100 calories in a medium sweet potato and 110 calories in a medium white potato. Sweet potatoes, however, register low on the glycemic index and contain high amounts of dietary fiber. Like white potatoes, sweet potatoes are fat free, cholesterol free, low in sodium and high in vitamin C. Sweet potatoes are also high in vitamin A. Overall, sweet potatoes make a healthier choice than white potatoes -- however the sugar, butter and cream they are commonly served with can negate their health benefits.
Taste, Texture and Uses
White potatoes have a mild flavor that's much more savory than it is sweet. They range from pale white to light gold in color, and have a starchy, thick and slightly grainy texture that lends itself well to frying and baking. Sweet potatoes have a dark orange color, a very sweet flavor and a soft, creamy texture. This texture makes them easier to mash and puree smoothly than white potatoes. It also makes them less able to stand up well to high-heat cooking methods, such as frying. Sweet potatoes are commonly used in soups, stews and side dishes, but their natural sweetness lends itself well to desserts such as pies and pastries.
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