| Option | Pros | Cons | Best For |
|---|---|---|---|
| Sweet Potato | 86 cal/100g. 709μg vitamin A (79% DV — beta-carotene). 3g fiber. GI 54 (low). More antioxidants (especially purple varieties). Vitamin C (2.4mg). | Slightly more expensive. Longer cooking time. | Vitamin A intake. Lower glycemic response. Antioxidant variety. |
| White Potato | 93 cal/100g. Higher potassium (535mg vs 337mg). More iron (1.1mg vs 0.6mg). More vitamin C (9.6mg vs 2.4mg). Cheaper. More versatile (mashed, roasted, fried). | Higher GI (82 baked vs 54 sweet). Often eaten fried or with butter/sour cream (calorie overload). Skin removed = fiber loss. | Potassium intake. Budget eating. Post-workout glycogen replenishment (higher GI = faster). |
Verdict
Both are healthy — the difference is smaller than people think. Sweet potato wins on vitamin A and lower GI. White potato wins on potassium, vitamin C, iron, and cost. The real issue is preparation: neither is healthy when deep-fried or loaded with butter/sour cream. Eat both, with skin, baked or boiled.