potatoes vs sweet potatoes

Potatoes Vs Sweet Potatoes: Which Are Healthier?

Health Nutrition



When we talk about carbohydrates we always talk about obesity and calories as people mistake this nutrient with obesity. However the debate continues regarding the roots and tubers family. Potatoes and sweet potatoes always competed with each other to reach your plate and we always get confused which of these two is a healthier option. To be frank, both of them deserve to be in your diet.

So, let’s compare them. A few years back few people compared these two and declared a winner. Would you like to see what they found?

Potatoes Vs Sweet Potatoes: Which Are Healthier?

  1. Glycemic Index & Load: Potatoes are higher in GI and load than sweet potatoes. So, they should be avoided.
  2. Vitamin A: Sweet potatoes are richer source of vitamin A than potatoes.
  3. Carbohydrates: Potatoes are richer sources of carbs than sweet potatoes which affect the insulin regulation resulting in increased fat. So, sweet potatoes are better than potatoes.

Read 12 Carbohydrate Rich Foods To Include In Your Diet

Do you really think this is justified? Do you think this is the right way to compare?

We say that you should include both of them to your diet to keep it balanced; this is will provide you many nutrients and satisfy your satiety & taste.

Let’s compare these two properly and check the results.

Nutritional Values



They said that sweet potatoes are better than potatoes because they are rich in vitamin A. That’s true but what about other nutrients? Have a look.

Nutritional Values of Potatoes & Sweet Potatoes


Glycemic Load

They say potatoes are high in Glycemic Load. Let’s check that.

Glycemic Load of Potatoes & Sweet Potatoes

It’s not really glycemic load but total carbohydrate and calorie intake affects blood glucose level. Moreover blood glucose level depends on cooking method you choose, the time you eat, medication, sleep quality, gut bacteria, genetics, activity level, and how much proteins, fiber & fats you eat.

How To Eat Potatoes & Sweet Potatoes?

Now that it’s clear that both have their own benefits and should actually added to your diet, let’s check how to eat them and how not to.



1. Prefer Mostly

  • Boiled
  • Roasted
  • Baked
  • With olive oil & herbs
  • Topped with salt

2. Less Frequently/ Sometimes

  • With butter
  • Little sour cream
  • Little cheese
  • With sprinkled bacon

3. Just Once In Awhile

  • Mashed with lots of butter and cream
  • Loaded
  • Fried
  • Chips

How Much To Eat?

You can eat 1 to 2 cups of carbohydrate sources which can potatoes, sweet potatoes, lentils, beans or anything. However it again depends on the person. Choose the quantity based on your goals, you health condition, body size, carbohydrate requirements and your preferences. Usually 55% – 65% of energy should come from carbohydrates alone. So count the calories and carbohydrate values, and then check how much you should eat.



If we keep on talking about these this is going to be endless. To conclude we we can say that both are equal and important; you just need to choose right cooking method and eat in right quantities. To know them more check the health benefits of potatoes and sweet potatoes too.

20 Health Benefits of Potatoes

8 Health Benefits of Sweet Potatoes

So, Potatoes Vs Sweet Potatoes: Which Are Healthier?



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