This week, we are exploring the sweet potato vs potato factor.  Oddly enough, they may share a name but are vastly different. Potatoes and sweet potatoes of course are both starchy root vegetables, however they differ their plant family, appearance, taste, and nutritional content. Potatoes belong to the nightshade family, while sweet potatoes are part of the morning glory family. 

Let’s start with the comparison with sweet potatoes.

The nutritional value of a sweet potato is (per 100g, boiled):

Calories: ~86 kcal
Carbs: ~20 g
Fiber: ~3 g
Sugar: ~4.2 g
Vitamin A: ~14,187 IU (from beta-carotene)
Potassium: ~337 mg

The pros of eating a sweet potato are, but not limited too-

• Rich in beta-carotene (vitamin A precursor)
• Lower glycemic index (especially when boiled)
• Higher fiber content
• Naturally sweet flavor

However, as always, I am going to give you the cons-

• Slightly more expensive
• Softer texture may not suit all dishes

All sounds good right, but let’s now examine its fellow root plant, the potato- first they come in a variety of colors.

The nutritional value of a potato is (per 100g, boiled):

Calories: ~87 kcal
Carbs: ~20 g
Fiber: ~1.8 g
Sugar: ~0.9 g
Vitamin C: ~13 mg
Potassium: ~379 mg

The pros of potatoes are, but not limited too-

• Versatile in cooking (mashed, baked, fried, roasted)
• Good source of potassium and vitamin C
• Generally cheaper and more widely available

Now time for those cons-

• Higher glycemic index (can spike blood sugar)
• Lower in fiber and antioxidants compared to sweet potatoes

So which one is actually better, well that depends on what your goal is-
– **For blood sugar control**: Sweet potatoes (especially boiled) are better.
– **For vitamin A**: Sweet potatoes win by a landslide.
– **For versatility and cost**: Regular potatoes are more adaptable and budget-friendly.
– **For fiber and antioxidants**: Sweet potatoes have the edge.

However, in the end, it does go to overall preference, so pick wisely and what tastes good for you.