White PotatoCalories: ~186Carbs: ~42gProtein: ~5gFat: ~0.3gFiber: ~4gVitamin A: Very low (~1%)Vitamin C: Moderate (~20%)Potassium: HighGlycemic Index: Higher (can raise blood sugar faster)🍠 Sweet PotatoCalories: ~180Carbs: ~41gProtein: ~4gFat: ~0.3gFiber: ~6–7gVitamin A: Very high (rich in beta-carotene, 100%+ daily value)Vitamin C: Higher than white potatoesPotassium: HighGlycemic Index: Generally lower (especially when boiled)Key Differences1. Vitamin ASweet potatoes are the clear winner (great for eye health and immunity).2. FiberSweet potatoes usually have more fiber → better for digestion and blood sugar control.3. Blood Sugar ImpactSweet potatoes typically cause a slower blood sugar rise (especially boiled).White potatoes can spike blood sugar more, especially mashed or fried.4. Taste & UseWhite potatoes: neutral, fluffy, great for mash, fries, baking.Sweet potatoes: sweeter, denser, great roasted or baked.Which Is Healthier?It depends on your goal:For muscle gain / general carbs: Both are great.For blood sugar control: Sweet potato slightly better.For vitamin A intake: Sweet potato wins easily.For lower sweetness / versatility: White potato.Both are healthy whole foods. The cooking method (baked vs fried) matters more than the type
clear comparison between white potatoes and sweet potatoes
