Key Points

  • Both sweet and white potatoes are healthy but offer different benefits, so eating both helps you get a wider range of nutrients.
  • Sweet potatoes are rich in beta-carotene, vitamin A, and fiber, which support eye health, immunity, and blood sugar control.
  • White potatoes provide potassium and B vitamins, helping regulate blood pressure, energy, and muscle and nerve function.

When comparing white potatoes vs. sweet potatoes, it’s easy to spot differences like flavor and color. As a result, choosing a tuber for a specific dish tends to be a straightforward task. But if nutrition is the priority and you’d like to choose the healthiest option, the top choice might be less obvious. It doesn’t help that these starchy vegetables often get a poor reputation, making the distinction particularly confusing.

So, which is healthier: sweet potatoes or white potatoes? To find out, we tapped a registered dietitian to explain the nutritional differences and how to choose between the two. Also, we asked chefs to touch on culinary uses so you can select the best one for your needs.

  • Lauri Wright, PhD, RDN, LD/N, FADA, registered dietitian nutritionist, associate professor, and director of nutrition programs at the University of South Florida
  • Miguel Olmedo, chef instructor of culinary arts at Auguste Escoffier School of Culinary Arts
  • Maricel Gentile, chef, author of Maricel’s Simply Asian Cookbook, and owner of Maricel’s Kitchen, a restaurant in New Jersey 

Sweet Potato Nutrition

Credit: Marcus Nilsson

Are sweet potatoes healthy? Yes, say experts. “Sweet potatoes are one of the richest sources of beta-carotene, which the body converts to vitamin A,” says Lauri Wright, PhD, RDN, LD/N, FADA, registered dietitian nutritionist, associate professor, and director of nutrition programs at the University of South Florida. Vitamin A is an essential nutrient that supports eye health, immune function, skin integrity, and cell growth, notes Wright. The tuber also provides vitamin C, which acts as an antioxidant, and fiber, which aids digestion, boosts satiety, and regulates blood sugar. Other noteworthy nutrients in sweet potatoes include manganese, copper, and phytonutrients, per Wright. 

White Potato Nutrition

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billnoll / GETTY IMAGES

Contrary to popular belief, white potatoes are far from “empty carbs,” says Wright. They’re a rich source of potassium, a mineral that helps regulate blood pressure, balance fluids, and support muscle and nerve function, says Wright. Additionally, white potatoes are teeming with B vitamins, which support energy metabolism and red blood cell formation, she says.

Are Sweet Potatoes and White Potatoes Related?

Contrary to popular belief, the potatoes aren’t close relatives. Sweet potatoes are part of the morning glory family, while white potatoes are part of the nightshade family. Both botanical families fall under the Solanales order, so the tubers are distantly related.

Which Is Healthier?

The “healthiest” choice depends on your desired benefits. For example, if you want a carbohydrate to complete a meal, you can use either tuber. But if you’re looking for immune support, antioxidant properties, or satiety, reach for sweet potatoes. Similarly, if you’re aiming for a more gradual blood sugar response, sweet potatoes will fit the bill. Compared to white potatoes, they “often have a lower glycemic load, making them a good option for those managing diabetes,” says Wright. Alternatively, if you’d like to boost your potassium intake for blood pressure and electrolyte balance, white potatoes are a strong choice, says Wright. The starches and folate in white potatoes can also benefit athletes or pregnant people, respectively, according to Wright. 

Bottom line: “Both sweet and white potatoes are nutritious,” shares Wright. The best way to take advantage of their unique nutrient profiles is to include both in a varied diet, she says.

Other Differences Between Sweet Potatoes vs. White Potatoes

Beyond their nutritional content, sweet and white potatoes vary in several ways. Here are some key differences, according to Maricel Gentile, chef, author of Maricel’s Simply Asian Cookbook, and owner of Maricel’s Kitchen, a restaurant in New Jersey, and Miguel Olmedo, chef instructor of culinary arts at Auguste Escoffier School of Culinary Arts.

  • Color: In the U.S., most sweet potatoes have orange-red skin with a vibrant orange flesh. Other varieties have a purple or yellow skin, along with a white or pale yellow flesh. Meanwhile, white potatoes have “pale, thin skin and white to yellow flesh,” says Gentile.
  • Shape and Size: Sweet potatoes tend to have an elongated football shape with pointed ends. White potatoes are available in round or long varieties, says Olmedo. They’re also roughly the same size, though this can differ by variety.
  • Texture: Sweet potatoes generally have a thicker skin than white potatoes, says Olmedo. When cooked, the flesh is moist, creamy, and has a denser bite than white potatoes, says Gentile. In contrast, cooked white potatoes have a starchy and fluffy texture, she notes.
  • Flavor: Cooked sweet potatoes are nutty, rich, and of course, sweet. Cooked white potatoes are more earthy, mild, and savory, says Gentile.
  • Culinary Applications: Both potatoes can be cooked using myriad methods, including boiling, frying, and roasting. However, their natural flavors guide them into different dishes. Due to their sweetness, sweet potatoes work well for both savory meals and desserts, like sweet potato pie or cheesecake. They can also be used instead of yams (which are different vegetables, by the way) during the holidays, says Olmedo. By contrast, white potatoes are primarily used in savory preparations. They’re a classic option for mashed potatoes, fries, baked potatoes, gratins, and potato salads, says Gentile.

Similarities

Despite their many differences, sweet and white potatoes share some similarities. First, both can be eaten raw, but it’s not ideal. Uncooked sweet potatoes are too firm and starchy, while white potatoes can taste bitter. They can also be tough to digest, says Gentile. Cooking both tubers not only softens them, but brings out their flavor and nutrition too, notes Gentile.

Additionally, both sweet and white potatoes will turn brown once cut. This is due to polyphenol oxidase, an enzyme found in potatoes (and many other vegetables). When exposed to air, polyphenol oxidase undergoes a series of chemical reactions that produce melanin, a brownish pigment. To prevent this, keep the cut potato pieces submerged in cold water until you’re ready to cook them. You can also “add lemon juice or vinegar to the water for extra protection,” advises Gentile.