Sweet potato vs Red potato - Health impact and Nutrition Comparison

Summary

To sum up, sweet potatoes and red potatoes are only distinctly related to each other, belonging to different families. 

Sweet potatoes are overall richer in carbohydrates due to a higher content of dietary fiber and sugars, whereas red potatoes contain more net carbs due to their high starch content.

Sweet potatoes are a better source of vitamins, being 1921 times higher in vitamin A and eight times higher in vitamin E. They are also richer in calcium.

At the same time, red potatoes are richer in folate, phosphorus, potassium, and zinc. Red potatoes are lower in sodium.

Sweet potatoes have a lower glycemic index. A few studies suggest that sweet potatoes may have a more beneficial impact on cardiovascular health and the prevention of diabetes. 

Introduction

Despite their similarities, sweet potatoes and red potatoes are two different types of vegetables that vary in their taste, texture, and nutritional profile. This article will look at these differences, primarily focusing on nutrition and health impact.

Classification

Red potatoes and sweet potatoes are both tuberous root vegetables. However, they belong to different families and are only distantly related.

Sweet potatoes (Ipomoea batatas) belong to the morning glory or bindweed family, whereas red potatoes are a variety of potatoes (Solanum tuberosum), which belong to the nightshade family.

Sweet potatoes are sometimes confused with yams; however, these are also different root vegetables. On our page, you can learn more about the differences between yams and sweet potatoes.

Appearance, Taste, and Use

Sweet potatoes are usually orange on the inside, with a sweet and slightly nutty flavor. Red potatoes, on the other hand, have white or yellow flesh and thin red skin. They have a mild, earthy flavor and a firmer texture than sweet potatoes.

Thus, they might look similar on the outside, but the flesh of sweet potatoes is orange, while red potatoes have white flesh.

Sweet potatoes are often used in savory dishes but are also popular in sweet dishes like pies and casseroles. Both are often used in potato salads, roasted potatoes, and mashed potatoes. Red potatoes are rarely used in baking.

In short, if you want a sweeter flavor and softer texture, you can go for sweet potatoes, while red potatoes may be the better option if you prefer a firmer texture and more neutral flavor.

Nutrition

The nutritional information in this article is provided for 100g servings of baked sweet and red potatoes, with flesh and skin.

The average serving size for one person of these foods can be considered to be one medium potato. An average sweet potato is around 114g, while a medium red potato weighs about 173g.

Macronutrients and Calories

Cooked sweet and red potatoes have similar macronutrient compositions, both consisting of around 76% water and 24% nutrients.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Sweet potato

2

:

2

Red potato

Contains more Protein +14.4%

Equal in Fats - 0.15

Equal in Carbs - 19.59

Equal in Water - 76.67

Equal in Other - 1.29

Sweet potato

Protein: 2.01 g

Fats: 0.15 g

Carbs: 20.71 g

Water: 75.78 g

Other: 1.35 g

Red potato

Protein: 2.3 g

Fats: 0.15 g

Carbs: 19.59 g

Water: 76.67 g

Other: 1.29 g

Contains more Protein +14.4%

Equal in Fats - 0.15

Equal in Carbs - 19.59

Equal in Water - 76.67

Equal in Other - 1.29

Calories

Sweet and red potatoes are also very alike in the number of calories they provide. Sweet potato contains only one more calorie per every 100g, providing 90 calories.

Carbohydrates

Sweet potatoes are somewhat higher in carbohydrates overall, containing 20.7g per 100g serving, whereas red potatoes have 19.6g in the same serving size.

However, red potatoes are slightly higher in net carbs, being over two times higher in starch, while sweet potatoes are nearly two times richer in dietary fiber. At the same time, sweet potatoes contain almost 4.5 times more sugar.

Sweet potatoes contain maltose which is absent in red potatoes.

To put this information in numbers, sweet potatoes, and red potatoes contain 17.4g and 17.8g of net carbs and 3.3g and 1.8g of dietary fiber, respectively. 

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Sweet potato

4

:

1

Red potato

Contains more Sucrose +406.7%

Contains more Fructose +13.6%

Contains more Maltose +∞%

Contains more Starch +114.9%

Equal in Glucose - 0.55

Sweet potato

Starch: 7.05 g

Sucrose: 2.28 g

Glucose: 0.57 g

Fructose: 0.5 g

Lactose: 0 g

Maltose: 3.12 g

Galactose: 0 g

Red potato

Starch: 15.15 g

Sucrose: 0.45 g

Glucose: 0.55 g

Fructose: 0.44 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Contains more Sucrose +406.7%

Contains more Fructose +13.6%

Contains more Maltose +∞%

Contains more Starch +114.9%

Equal in Glucose - 0.55

Protein

Red potatoes are slightly higher in protein than sweet potatoes - 0.3g per every 100g serving to be exact.

While both these foods contain some level of all essential amino acids, sweet or red potatoes are not the best source of this nutrient.

Fats

Sweet and red potatoes are equally low in fats, containing insignificant amounts.

Naturally, neither contains cholesterol.

Vitamins

Sweet potatoes are the ultimate winner in the vitamin category. Sweet potatoes contain 1921 times more vitamin A. In fact, 100g of sweet potatoes provides more than three times the daily needed value of this vitamin, falling in the top 3% of foods as a source.

Sweet potato also contains eight times more vitamin E, three times more vitamin B5, two times more vitamin B2, and overall more vitamins C, B1, and B6.

Nevertheless, red potatoes provide four times more folate or vitamin B9 and more vitamin K.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food

Sweet potato

7

:

3

Red potato

Contains more Vitamin A +192080%

Contains more Vitamin E +787.5%

Contains more Vitamin C +55.6%

Contains more Vitamin B1 +48.6%

Contains more Vitamin B2 +112%

Contains more Vitamin B5 +159.2%

Contains more Vitamin B6 +34.9%

Contains more Folate +350%

Contains more Vitamin K +21.7%

Equal in Vitamin B3 - 1.595

Sweet potato

Red potato

Contains more Vitamin A +192080%

Contains more Vitamin E +787.5%

Contains more Vitamin C +55.6%

Contains more Vitamin B1 +48.6%

Contains more Vitamin B2 +112%

Contains more Vitamin B5 +159.2%

Contains more Vitamin B6 +34.9%

Contains more Folate +350%

Contains more Vitamin K +21.7%

Equal in Vitamin B3 - 1.595

Minerals

Conversely, red potatoes can be considered a better source of minerals. Red potatoes are richer in phosphorus, potassium, and zinc. They are also lower in sodium.

At the same time, sweet potatoes contain four times more calcium.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food

Sweet potato

1

:

7

Red potato

Contains more Calcium +322.2%

Contains more Phosphorus +33.3%

Contains more Potassium +14.7%

Contains less Sodium -66.7%

Contains more Zinc +25%

Equal in Iron - 0.7

Equal in Magnesium - 28

Equal in Copper - 0.174

Sweet potato

Red potato

Contains more Calcium +322.2%

Contains more Phosphorus +33.3%

Contains more Potassium +14.7%

Contains less Sodium -66.7%

Contains more Zinc +25%

Equal in Iron - 0.7

Equal in Magnesium - 28

Equal in Copper - 0.174

Glycemic Index

The glycemic index of red potatoes, boiled with skin on in salted water, is 89 (1). This is classified as a high glycemic index value.

The glycemic index of sweet potatoes is better researched. Depending on the cooking method, this value can significantly differ. The average glycemic index of roasted sweet potatoes, based on 11 studies, is 88. However, the mean glycemic index of boiled sweet potatoes, based on 13 studies, is 46 (1). 

Thus, boiled red potatoes have a high value of 89, while boiled sweet potatoes have a low value of 46.

Insulin Index

The insulin index of foods is another way of looking at the food’s impact on the body.

Despite the low glycemic index, steamed orange sweet potatoes have been researched to have a high insulin index value of 96 (2).

While an exact number has not yet been researched for red potatoes, it can be assumed to be close to potatoes. Boiled Russet potatoes have an insulin index of 121 (3).

Health Impact

Cardiovascular Health

Purple sweet potatoes have a high content of anthocyanins and carotenoids, which is primarily responsible for their potent antioxidant potential. Eating sweet potatoes high in anthocyanins has been linked to increased cognitive performance and reduced risk of cardiovascular disease, diabetes, and cancer (4).

In male obese mice, sweet potatoes have been shown to potentially reduce the risk of obesity and cardiovascular disease by alleviating weight gain, fat tissue expansion, insulin sensitivity, and liver damage (5).

However, there is a study linking sweet potato consumption with high blood pressure (6).

There is not enough research on the impact of red potatoes on cardiovascular; however, a higher potato consumption overall has been linked negatively to cardiovascular risk factors (7).

Diabetes

Boiled sweet potatoes have a much lower glycemic index, while roasted sweet potatoes and boiled red potatoes have high glycemic index values. The insulin index of sweet potatoes is also lower than that of potatoes. Thus, boiled sweet potatoes may be the more favorable choice for people with diabetic conditions.

Research has proven that sweet potatoes can be effective in treating high blood glucose conditions and can regulate dyslipidemia, which is an imbalance of blood lipids, such as cholesterol, low-density and high-density lipoproteins (8).

Sweet potato intake may also reduce glycosylated hemoglobin A1c and improve insulin sensitivity (9).

Similarly, not enough research has been carried out on the impact of red potatoes on the development of diabetes. Nonetheless, research finds an association between a high intake of potatoes and type 2 diabetes (10, 11). 

Sources.

1. https://academic.oup.com/ajcn/article/114/5/1625/6320814
2. https://ses.library.usyd.edu.au/handle/2123/11945
3. https://academic.oup.com/ajcn/article/66/5/1264/4655967
4. https://www.mdpi.com/2076-3921/11/9/1648
5. https://www.frontiersin.org/articles/10.3389/fnut.2022.1016020/full
6. https://www.sciencedirect.com/science/article/abs/pii/S0261561418311920
7. https://pubmed.ncbi.nlm.nih.gov/32190135/
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8509747/
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6486146/
10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6294859/
11. https://www.researchgate.net/publication/329790914