Although at first glance they may seem similar and they are two types of tubers, we should not confuse the potato with the sweet potato. We are faced with two heavyweights, two foods with different roots, textures, colors and flavors that belong to two different varieties that are not part of the same family. The potato belongs to the Solanaceae family, while the sweet potato belongs to the Convolvulaceae family.
This is precisely what means that, at best, we can consider them distantly related, with some key differences. Although both are native to regions of Central America, they are grown and consumed throughout the world. Now, with autumn, sweet potatoes seduce many thanks to their versatility in the kitchen, their nutritional value and their simplicity when preparing them. But how are they different from potatoes?
Potato and sweet potato: which wins in the different categories
Both potatoes and sweet potatoes are considered root vegetables, meaning the part of the plant we eat grows underground. We are also dealing with healthy and nutritious foods, although some particularities make the latter a little more appreciated, mainly due to their higher content of certain nutrients.
Different in appearance
Of all the particularities that differentiate the sweet potato from the potato, the first is its appearance, which we can see with the naked eye. Sweet potatoes have a rougher skin with more lumps than potatoes and the interior is orange, while potatoes, in the vast majority of cases, are light in color – although there are also yellow, purple and red ones – .
The shape is also different because although the sweet potato tends to elongate, the potato is much rounder. But, beyond these differences, it is the flavor and its composition that really make the difference between one and the other.
Fiber, calories, carbohydrates
In terms of calories, potatoes have fewer than sweet potatoes: about 73 kilocalories per 100 grams compared to 115 kilocalories per 100 grams for sweet potatoes. A difference that we will surely have to look for in the free sugar content of the sweet potato, with 4.62 grams per 100 grams compared to the 0.71 grams of the potato.
However, we also have to look at the amount of fiber in both: although the sweet potato has about three grams of fiber, the potato only contains two grams, which means that the consumption of sweet potato allows us to take better advantage of direct energy consumption. instead of increasing fat reserves.
We must also pay attention to the amount of carbohydrates, which is greater in sweet potatoes than in potatoes and, in both cases, occurs in the form of starch. Although the World Health Organization (WHO) considers potatoes as a starchy food due to their richness in starch, which is reputed to be harmful to blood sugar levels, we must consider other virtues of potatoes. A small study of overweight men and women following a reduced-calorie diet concluded that including potatoes in their diet did not cause weight gain.
Sweet potato and vitamin A
Thanks to the beta-carotene pigment, sweet potatoes are an excellent source of vitamin A, as well as vitamin C, B6 and potassium. The contribution of vitamin A is found above all in those varieties that have intense yellow or orange flesh. It is estimated that an orange-fleshed sweet potato, weighing about 150 grams, provides between 79% and 99% of the recommended daily intake of vitamin A in adults.
Potatoes gain potassium
Potatoes contain more potassium than sweet potatoes, a mineral important for heart and muscle health. In addition, they also contain more vitamin C, vitamin B6, folic acid, phosphorus and iron.
Carbohydrates and satiety
Although we have seen the differences up to this point, both sweet potatoes and potatoes are tubers, roots that plants use to store nutrients, which is what makes them a good source of energy, in this case, carbohydrates rich in starch. In fact, and partly due to their carbohydrate content, potatoes and sweet potatoes are highly satiating foods.
Sweet potato or potato: which is more versatile in the kitchen
At the end of this analysis, what should be clear to us is that both potatoes and sweet potatoes are healthy and nutritious foods, neither of them is a bad choice, although the beta-carotene and vitamin A section gives sweet potatoes a certain advantage. . But potatoes contain fewer calories, more protein and more micronutrients.
We must keep in mind that, when comparing potatoes and sweet potatoes, it is important not to forget the way in which we consume them. While the raw and boiled forms of both have similar nutritional values in certain points, we rarely consume them this way.
The potato has become an essential food in our kitchen and offers us countless options, from creamy mashed potatoes to crispy fries. Sweet potato is a sweet alternative, perfect for both savory and sweet dishes and is perfect for baking, boiling or frying, making it a versatile ingredient in various dishes.
Both potatoes and sweet potatoes can be used as a side dish, as part of stews or in soups and salads; they can be roasted or baked whole or cut into slices. Their nutritional contribution will depend above all on how we prepare them.
However, if we want to benefit from all their benefits, we must choose the best option when preparing them. All its benefits do not cancel out the negative effects of an oil bath in a fryer, for example.
In short, eating potatoes or sweet potatoes are healthy options. The exact way in which it benefits us depends largely on how we prepare them, the amount we consume and what we accompany them with.
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