A Note On Cooking Methods
The nutritional value of both types of potatoes changes based on the cooking method. Roasting offers the highest nutritional value, so all calculations will be based on roasted/baked, skin-on potatoes.
Though regular potatoes extend far beyond the traditional “white” varieties, we will be focusing on Russets due to their enduring popularity. Depending on weight, a medium sized Russet can range from 95-120 calories, but will generally exceed 100 calories. They’re a decent source of fiber and protein, but have more iron and potassium than sweet potatoes. In terms of carbohydrates, potatoes and sweet potatoes have fairly similar numbers, with sweet potatoes barely edging out russets.
Sweet potatoes are only slighter lower in calories when compared to Russets. The biggest difference between the two is abundant source of beta-carotene in sweet potatoes. The antioxidant is what gives them their orange hue, and is eventually converted into vitamin A. Therefore, it’s a fantastic source of the vitamin, offering nearly 400% of your daily dose. Additionally, sweet potatoes are a decent source of calcium and offer greater levels of fiber and vitamin C. A higher amount of fiber helps sweet potatoes score lower on the glycemic index, making it a better option for customers focused on their blood sugar.
While sweet potatoes and white potatoes offer similar nutritional content in the “standard” categories, sweet potatoes have the edge because of their high levels of beta-carotene and low glycemic index score. Regardless, that shouldn’t stop you from cooking with white potatoes! By offering both on your menu, you can reserve a “healthier” option while still using one of the best blank canvases of the food world!