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.1Sweet potatoes are members of the morning glory family (Convolvulaceae) and often have a bright orange hue with a naturally sweet flavor.2
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.
Benefits of Potatoes
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.34
- 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.
Are Nightshades Bad for You?
Nightshade vegetables—like potatoes, tomatoes, and eggplant—contain the chemical solanine. Some people say solanine worsens arthritis pain and inflammation, though there is currently no strong scientific evidence to support this claim.11 Consult a healthcare professional if you believe you have an intolerance or allergy to nightshade vegetables.
Benefits of Sweet Potatoes
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.1715Anthocyanins, 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.
Nutrition Comparison
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 |
Similarities and Differences
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.
Which Is Better for You?
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.
Lindsey DeSoto, RD, is a nutrition writer, medical reviewer, and registered dietitian who helps clients improve their diet for health-related reasons. Her writing covers a variety of topics, including digestive health, mental health, cancer, and healthy aging.
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