Potatoes and sweet potatoes are both starchy root vegetables that grow underground, but they come from different plant families and have unique flavors.

The “classic” white potato belongs to the nightshade family (Solanaceae) and typically has white flesh with an earthy taste. Sweet potatoes are members of the morning glory family (Convolvulaceae) and often have a bright orange hue with a naturally sweet flavor.

While both are a source of complex carbohydrates and provide fiber, antioxidants, vitamins, and minerals, sweet potatoes have a higher vitamin A content. Both varieties can be part of a balanced diet—as long as they’re prepared in a healthy way.

Potatoes are a valuable source of vitamins and minerals. Here are some nutritional benefits:

• Vitamin C: A medium-sized russet potato (114 grams) provides 11% of the Daily Value (DV) for vitamin C, an antioxidant that supports immune function, collagen production, and iron absorption.
• B6: Potatoes contain vitamin B6, offering 25% of the DV. Vitamin B6 is necessary for producing red blood cells, converting food into energy, and creating neurotransmitters that regulate mood and sleep.
• Fiber: Potatoes contain a reasonable amount of fiber, which supports digestion and promotes fullness, along with potassium, which helps regulate blood pressure and supports nerve and muscle function.

Whole potatoes contain a carbohydrate called resistant starch. Unlike simple carbohydrates in pasta and white rice, resistant starch doesn’t break down in the small intestine. Instead, it passes to the large intestine to be fermented by good bacteria, producing short-chain fatty acids (SCFAs). SCFAs have been linked to potential health benefits, such as improved weight management, blood sugar control, and gut health.

Baked potatoes have more resistant starch than boiled potatoes, and chilled baked potatoes have more resistant starch than hot or reheated ones. Leaving the skin on is the best way to maximize its fiber content and nutritional benefits.

Sweet potatoes (Ipomoea batatas) are a rich source of fiber, vitamins, minerals, and antioxidants. Data shows that the fiber in their skin may have prebiotic properties, promoting the growth of beneficial bacteria and supporting gut health.

Here are some other benefits:

• Vitamin A: Orange sweet potatoes are rich in beta-carotene, an antioxidant, and provitamin A, which is converted to vitamin A in the intestines. A single medium-sized sweet potato (114 grams) provides 122% of the DV for vitamin A, which is important for cellular growth and development, immune system function, reproduction, and eye health.
• Polyphenols: Sweet potatoes are abundant in polyphenols, antioxidants linked to reduced inflammation, improved cholesterol levels, and better blood sugar control. Anthocyanins, found in purple sweet potatoes, may reduce inflammation and support metabolism.

In addition to their vitamin A content, sweet potatoes are a good source of vitamin C and vitamin B6. Like regular potatoes, they also contain resistant starch, which can help gut health, improve blood sugar management, and enhance satiety.

Although sweet potatoes are often considered superior, both types can be healthy additions to a balanced diet. Here is a comparison of the nutrient content in a medium-sized (114 grams) serving of each, baked with the skin on.

	Regular Potato	Sweet Potato
Calories	108	103
Protein	3 grams (g)	2.3 g
Fat	0.1 g	0.2 g
Carbs	24.4 g	23.6 g
Fiber	2.6 g	3.8 g
Vitamin A	0% Daily Value (DV)	122% DV
Vitamin B6	24% DV	19% DV
Vitamin C	11% DV	25% DV
Manganese	11% DV	25% DV
Copper	14% DV	20% DV
Pantothenic acid	9% DV	20% DV
Potassium	13% DV	12% DV

Regular potatoes and sweet potatoes are similar in calories, protein, fat, and carbohydrate content. Both also offer comparable amounts of vitamin B6 and potassium.

The main nutritional difference is that sweet potatoes provide significantly more vitamin A. They also have slightly higher levels of fiber, vitamin C, manganese, copper, and pantothenic acid.

Sweet potatoes have a slightly lower glycemic index (GI) than white potatoes, likely due to their higher fiber content. A boiled white potato has an average GI of 71, while a boiled sweet potato is slightly lower, with a GI of 63.

The GI measures how quickly a food increases blood sugar, with lower scores indicating a slower, more gradual rise. Foods with a high GI (70 or above) can cause a spike in blood sugar, while foods with a medium GI (56–69) or low GI (55 or less) are slower to raise blood sugar levels.

Both regular and sweet potatoes contain antioxidant compounds. Regular potatoes are rich in phenolic acids (mainly chlorogenic acid), while sweet potatoes are abundant in beta-carotene, a carotenoid with potent antioxidant properties.

Both regular and sweet potatoes are healthy and offer complex carbohydrates, fiber, vitamins, minerals, and antioxidants. Sweet potatoes have a slight edge because of their high vitamin A content, which is important for vision and immune function.

Enjoying both types as part of a balanced diet—alongside lean proteins, vegetables, and healthy fats—can help you get the nutrients needed for good health.

While potatoes can be healthy, they’re often prepared in ways that reduce their nutritional benefits.

Sweet potatoes are often topped with marshmallows, butter, cinnamon, and sugar for a sweet side dish. White potatoes are frequently fried or loaded with toppings like butter, sour cream, or cheese, which add extra calories and saturated fat.

To make potatoes healthier, try baking or roasting them with olive oil, herbs, or spices. Leaving the skin on potatoes helps preserve their fiber and nutrient content. Pair potatoes with lean proteins and vegetables for a balanced meal.

If you’re concerned about the carbohydrates in potatoes, try boiling equal parts of potatoes and cauliflower, then mashing them together. Drizzle with olive oil and add herbs and spices for a lower-carbohydrate alternative that retains a creamy texture.

If you enjoy sweet potatoes, try slicing them into wedges and roasting them with olive oil, sea salt, garlic, and onion powder for a savory side. You can also use an air fryer to make crispy sweet potato wedges with less oil—toss them with the same seasonings and cook at 400 degrees Fahrenheit (204 degrees Celsius) for 15-20 minutes, shaking halfway through.

Regular and sweet potatoes are nutritious additions to a balanced diet, offering fiber, vitamins, minerals, and antioxidants.

While sweet potatoes have an edge with their higher vitamin A content and slightly lower glycemic index, regular potatoes offer a similar nutrient profile. Incorporating both varieties in healthy preparations can help you fuel your body.