Sweet Vs Regular Potatoes: Which is Healthier?

Potatoes: the understated ingredient at the heart of countless kitchens worldwide. In focus today are two favourites - the orange sweet potato and the classic white (or russet) potato. Which comes out on top when it comes to nutrition, antioxidants, fibre, vitamins, digestion, blood sugar control, and weight management? If you're curious about which potato best suits your lifestyle or your next meal, this breakdown offers clear, practical insights - plus tips for using both in balanced, plant-based recipes.

Sweet Potato Nutritional Profile

Let’s peel back the layers of the sweet potato nutritional profile. A medium-sized sweet potato (around 130 g) delivers:

• Calories: ~112
• Total Carbs: 26 g (mostly complex energy)
• Dietary Fibre: 4 g
• Sugars: ~6 g of natural sweetness
• Protein: ~2 g

Micronutrients include:

• Vitamin A (beta-carotene): ~438% DV - crucial for eye health and cellular function
• Vitamin C: ~5% DV - immune and antioxidant support
• Potassium: ~438 mg - benefits nerves, muscles, and fluid balance
• Vitamin B6, manganese, copper, magnesium 

Sweet potatoes are loaded with antioxidants (like beta-carotene and lutein), packed with prebiotic fibre, and give you long-lasting energy. They support digestion, vision, immunity, and promote anti-inflammatory effects. Naturally vegan, vegetarian, gluten-free, and free from saturated fat, they fit seamlessly into plant-based meals - from breakfast sweet potato hash and smoothie bowls to sweet potato toast upgrades.

Classic Potato Nutritional Profile

Don’t underestimate the classic potato - they’re far from bland. A medium russet potato (150 g) offers:

• Calories: ~168
• Total Carbs: 37 g - great for fuelling up
• Dietary Fibre: 4 g
• Protein: ~4 g

Its micronutrients include:

• Potassium: ~926 mg - helps regulate fluid, blood pressure, muscle and nerve function
• Vitamin C: ~28% DV - immune support and collagen production
• Vitamin B6, iron, magnesium
  

Beyond nutrients, potatoes (especially once cooked and cooled) contain resistant starch - a carbohydrate that escapes digestion in the small intestine, instead feeding beneficial gut microbes. This supports metabolic health, satiety, and digestive balance and makes potatoes a solid addition to plant-based gut-friendly recipes. 

What’s the Difference Between Sweet Potato and Regular Potato?

Here’s your side-by-side spud identity breakdown:

• Colour & Skin: Sweet potatoes are vivid orange with thin reddish-brown skin; regular potatoes range from creamy white to pale yellow with thick tan or brown skins.
• Flavour: Sweet potatoes are warm, sweet, and comforting; regular potatoes are earthy, neutral, and versatile.
• Texture: Sweet potatoes are creamy and moist after cooking; regular potatoes are starchier and can be fluffy or waxy, depending on variety.
• Common Uses:
  • Sweet: mashed casseroles, sweet breakfast hash, veggie bowls, veggie burgers
  • Regular: baked spuds, chips, gnocchi, stews, toasted sandwiches, mash

Sprouting storage: sweet potatoes store for 3–4 weeks; russets for 4–6 weeks in a cool, dark place.

Nutritional Comparison: Calories, Carbs & More

Here’s the nutritional comparison for quick reference:

• Calories/carbs: Regular potatoes provide more fueling energy.
• Fibre & resistant starch: Both provide 4 g fibre, but regular potatoes deliver extra gut-loving resistant starch once cooled.
• Vitamins: Sweet potatoes are vitamin A superstars; regular potatoes provide more potassium and vitamin C.
• Protein: Regular potatoes offer more - good for plant-based protein.
  

Health Benefits of Sweet Potato vs Regular Potato

Sweet Potato

• Vision & Skin Boost: Heavy in beta-carotene - vital for eye pigment and resilience.
• Immune & Anti-Inflammation: Vitamins A & C + antioxidant compounds help wound healing and immune response.
• Low Glycemic: Slow-release carbs provide steady energy - perfect for blood sugar control and satiety.
• Digestive Health: Fibre-rich and prebiotic - as good for your gut as your taste buds.
  

Regular Potato

• Workout Recovery: High carbs + potassium rehydrate and replenish muscle glycogen post-exercise.
• Immune & Tissue Support: Vitamin C and B6 aid immunity and collagen synthesis.
• Gut Microbiome Health: Resistant starch from cooled potatoes fuels good gut bacteria, balancing metabolism.
• Budget-Friendly Energy: Affordable, versatile and filling - fit for plant-based meal prep.
  

When Should You Choose One Over the Other?

Weight Loss / Blood Sugar Management
Choose sweet potatoes - their lower calorie count, higher fibre, and low GI make them great for managing appetite and keeping blood sugar stable.

Post-Workout / Energy Replenishment
Go for regular potatoes - their dense carbs and potassium are perfect for refueling after tough workouts.

Vision & Immunity Health
Sweet potatoes shine here - packed with vitamin A, antioxidants, and immune boosters.

Budget, Versatility & Prep Ease
Regular potatoes usually cost less and have a longer shelf life - perfect for weeknight dinners, soups, and meal prep.

Conclusion

Sweet vs. regular potatoes: choose based on your nutritional goal, not trend. Sweet potatoes score for vitamin A, fibre, and smoother blood sugar, while regular potatoes offer energy-packed carbs, potassium, resistant starch, and affordability. Your kitchen (and body) benefits most from a mix - blending colour, nutrients, and textures. Rotate them through breakfast, lunch, and dinner for maximum variety, flavour, and plant‑based goodness.

Need help creating balanced meals? Explore our Plant-Based Meal Plans.