The potato, according to The Cook’s Thesaurus website, is the most popular vegetable in America. Potatoes are a versatile vegetable you can boil, bake, microwave, steam, fry or roast. While both white potatoes and sweet potatoes offer abundant nutrition, the sweet potato, according to the Center for Science in the Public Interest, is the No. 1 vegetable when it comes to overall nutrition.
Sweet Potato
According to the North Carolina Sweet Potato Commission, there are more than 100 varieties of sweet potatoes. While most think of the orange sweet potato, varieties range in color from a light cream to a rich dark purple. Sweet potatoes were an early crop the Native Americans were growing far before the settlers arrived. The sweet potato is full of nutrients and, according to Dr. Robert Cordell, a professor of cardiac surgery at Wake Forest University School of Medicine, sweet potatoes have the endorsement of the North Carolina Stroke Association, the American Cancer Society and the American Heart Association as a source of nutrition that is helpful in the prevention of diseases.
White Potato
White potatoes are thin-skinned and, contrary to popular belief, are not the russets, or Idaho type, potatoes. Russets do have a white flesh, but they are high-starch potatoes, while true white potatoes are lower in starch. Russets have a dark to light brown skin. White potatoes are long white or round white and are a medium starch potato. This variety is very versatile and used for everything from mashed potatoes to potato salad and potato chips.
Basic Nutrition Comparison
In comparing white potatoes to sweet potatoes in basic nutrition, you must look at an equal portion of each. A 100-gram serving of a baked white potato contains 94 calories, 2.10 grams of protein, 0.15 grams of fat, 21.08 grams of carbohydrates and 2.1 grams of dietary fiber. A 100-gram serving of a baked sweet potato contains 90 calories, 2.01 grams of protein, 0.15 grams of fat, 20.71 grams of carbohydrates and 3.3 grams of dietary fiber. For the most part, they are comparable here, with the sweet potato providing a slight bit more of dietary fiber.
Vitamin and Mineral Comparison
The vitamin and mineral content is where you will see the biggest difference. A 100-gram serving of white potato contains 10 milligrams of calcium, 75 milligrams of phosphorus, 544 milligrams of potassium, 12.6 milligrams of vitamin C, 38 micrograms of folate, 10 international units of vitamin A, 6 micrograms beta-carotene, 30 micrograms of lutein and 2.7 micrograms of vitamin K. The same size serving of sweet potatoes contains 38 milligrams of calcium, 54 milligrams of phosphorus, 475 milligrams of potassium, 36 milligrams of sodium, 19.6 milligrams of vitamin C, 6 micrograms of folate, 11509 micrograms of beta-carotene, 19218 international units of vitamin A, 0.71 milligrams of vitamin E and 2.3 micrograms of vitamin K. The difference between the two potatoes is significant, especially when it comes to beta-carotene and vitamin A.
References
- The Cook’s Thesaurus; Potatoes
- Food Reference; Sweet Potato Ranks Number One in Nutrition
- North Carolina Sweet Potato Commission; Sweet Potatoes-Nature’s Health Food; Dr. Robert Cordell
- North Carolina Sweet Potato Commission; NC Sweet Potato Fun Facts and Industry Stats
- Kennebec Potatoes; Some Types of Common, Popular Potatoes
- USDA Nutrient Database; Sweet Potato, Cooked, Baked in Skin, Without Salt
- USDA Nutrient Database; Potatoes, White, Flesh and Skin, Baked
- Nurticoach; Super Foods That Heal -- Sweet Potato; Toma Grubb; November 23, 2006
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