| White Potato
(baked, unsalted)
| Category | Sweet Potato (baked, unsalted) |
| 108 | Both are nearly identical in calories | 103 |
| 2 g | …and in protein | 2 g |
| 8% | …and in carbs! | 8% |
| 10% | Sweet potatoes start shining in the fiber department. | 15% |
| 1.8 g | Though they live up to their name with more natural sugar | 7.4 g |
| 1% | They also come with more calcium. | 4% |
| 4% | Both are good sources of iron | 4% |
| 8% | And magnesium. | 8% |
| 9% | Regular spuds have more phosphorus | 6% |
| 18% | And more of that famous potato potassium. | 16% |
| 0.3% | Sweet potatoes have a pinch more sodium. | 1.7% |
| 24% | But are way higher in vitamin C. | 37% |
| 7 mcg | Sweet potatoes clobber white with beta carotene. | 13,120 mcg |
| 9% | Still, white potatoes eke out a win with niacin, aka vitamin B3. | 8.5% |
| 11% | They also contain much more folate, which powers brain neurotransmitters. | 2% |
| 0.2% | But sweet potatoes really bring their A game with oodles of vitamin A. | 438% |
| Baked Potato: 6 | WINNER: TIE | Sweet Potato: 6 |
THE BOTTOM LINE: News flash: Both potatoes are good for you! It’s technically a tie, but we love sweet potatoes for their insane amounts of vitamin A and beta-carotene. They may be sweeter, but they’ve got the fiber to make it work.
WHAT TO BUY: Always, always spring for organic potatoes. Conventional potatoes are subjected to multiple rounds of fungicide and herbicide treatments, and you can’t wash all the chemicals off.
JUST SO YOU KNOW: We used the National Nutrient Database for Standard Reference from the USDA. These figures reflect your average white potatoes and sweet potatoes.
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