Sweet potatoVSwhite potato
Sweet potato is loaded with vitamin A; white potato edges ahead on potassium.
The figures
| Metric | Sweet | white | Δ |
|---|---|---|---|
| Calories | 90 kcal | 93 kcal | +3 |
| Protein | 2 g | 2.5 g | +0.5 |
| Carbs | 21 g | 21 g | Level |
| Fibre | 3.3 g | 2.2 g | −1.1 |
| Vitamin A | 960 µg | 0 µg | −960 |
| Potassium | 475 mg | 535 mg | +60 |
Δ reads left to right: white potato minus sweet potato, in the row’s own unit. Neither column is marked as the winner, because the answer changes with what you came for.
Where they differ
- 960 µg against 0 µg. None in the white potato.
- 3.3 g against 2.2 g. 50% more in the sweet potato.
- 2.5 g against 2 g. 25% more in the white potato.
- 535 mg against 475 mg. 13% more in the white potato.
- 93 kcal against 90 kcal. 3% more in the white potato.
- Carbs, at 21 g each. A tie moves down here and stops taking up space.
The verdict
Reach for the sweet potato
Sweet potato is packed with vitamin A (as beta-carotene), a little more fibre, and has a lower glycaemic impact.
Reach for the white potato
White potato edges ahead on potassium and protein.
Both are nutritious whole foods: the idea that white potatoes are 'unhealthy' doesn't hold up; how you cook them matters far more.
Knowing which is better is step one
now make it a meal you’ll actually crave.
Picking the healthier option is easy. Eating it consistently is the hard part. izeeva builds the better choice into real meals that fit your taste and your goals, with the macros and the before and after to back it up.