Sweet potatoes provide a high amount of vitamin A, supporting immune function, eye health, and cellular health. Calories and major nutrients such as fiber, protein, magnesium, and vitamin B6 are practically the same between white and sweet potatoes. White potatoes contain slightly more potassium, but the difference is not large enough to make them clearly healthier. With skin, a 3.5-ounce serving of both types provides about 90 calories, 3 grams of fiber, 2 grams of protein, and 21 grams of carbohydrates. Sweet potatoes may offer a little more vitamin B6, while both provide the same recommended daily value of magnesium. Both can be used interchangeably in many recipes, depending on flavor and how the sweet potatoes are selected.
"Sure, sweet potatoes are an excellent source of vitamin A (a 3.5-ounce serving is more than your daily recommended value), which is essential for your immune system, eyes, and cellular health. But when it comes to calories and other nutrients like fiber, protein, magnesium, and vitamin B6, there is practically no difference between white and sweet potatoes. The only other difference is that white potatoes offer slightly more potassium, but not enough to claim that they're healthier either."
"In other words, next time you're deciding which kind of potato to eat, remember that both are equally nutritious. With skin, 3.5 ounces of both types have about 90 calories, 3 grams of fiber, 2 grams of protein, and 21 grams of carbohydrates. Sweet potatoes may offer a little more vitamin B6, which is good for your brain, though both kinds offer the same recommended daily value of magnesium, an essential mineral for muscle and nerve function."
"So many recipes include potatoes as a hearty, starchy base, and, in most cases, sweet and white potatoes can be used interchangeably. It all depends on the flavor you prefer and whether you know how to choose the best sweet potatoes at the grocery store. Look for spuds with smooth, firm skin that are small-to-medium size and longer in shape. These tend to cook more evenly."
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