This guest post is by Brandi Rosser

 BA, NCSF, ACE, MES, LuciFit Personal Trainer.

For the longest time, I have given in to the misconception

that if you’re going to add potatoes to a dish than the healthier option is the sweet potato. I’ve commonly heard my health-conscious peers say things like…

Sweet potatoes have a higher percentage of key vitamins and minerals.

White potatoes are just full of carbohydrates!

Sweet potatoes aren’t as heavy and fattening as regular potatoes.

White potatoes have a much higher sodium content than sweet potatoes.

Recently, I took it upon myself to research topic and what I found was truly surprising!

In fact, sweet potatoes and white potatoes are more alike than most choose to believe when it comes to nutritional value! They are both healthy vegetables that can be added to any well-balanced meal. For instance, both potatoes are low in sodium and good sources of potassium, which can be beneficial for lowering blood pressure. And they’re both high in vitamin C.

Vitamin C plays a major role in protecting the body against toxic chemicals and pollutants.

Potassium is a vital mineral for keeping the kidney, heart and other organs working properly.

As for calorie count, one medium sweet potato makes up about 5% of calories for daily value (DV) and one medium white potato makes up 6% of calories for DV. Furthermore, both types of potatoes have relatively equal amounts of carbohydrates. Medium sized sweet potatoes have 8% of carbohydrates and medium sized white potatoes make up 10% based on the DV.

Not such a huge difference is there?   

The only major differences you’ll find between the sweet potato and white potato are their differences in sugar content and vitamin A values. Sweet potatoes have a huge amount of vitamin A (438% of the DV) and have a higher natural sugar content than white potatoes (7.4g for a medium sized sweet potato vs. 1.9g in a similar sized white potato).

All in all, don’t sweat the small stuff!

Whether you’re a fan of the sweet potato or white potato, you can’t go wrong with these vegetables as a healthy source of carbohydrate. One thing is for sure- how you prepare your potatoes will make the difference between a wholesome meal and an unhealthy one, so make sure to bake instead of fry!

Nutrition Facts

Sweet Potato

White Potato



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