Sweet Potatoes vs. White Potatoes: The Ultimate Food Fight

Health & BeautyHealth Tips

Sweet Potatoes vs. White Potatoes: The Ultimate Food Fight

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Potatoes may just be the most basic veggie out there, but they continue to spark the age-old debate of “Sweet Potato or White Potatoes?” Any carb-ivore will tell you to choose sweet potatoes over white ones, as white ones have been maligned as the number one culprit of packing on the pounds. But are they really better for you? We’ve put both of these spuds through the nutritional ringer to find out which one truly reigns supreme as the ultimate healthy choice. 

Sweet Potato

A medium-sized baked sweet potato has 102 calories, 24 grams of carbohydrates, 2 grams of protein, 4 grams of fiber and no fat or cholesterol. It’s also rich in the antioxidant beta-carotene and contains a small amount of vitamin C. Sweet potatoes are loaded with potassium and vitamin B6.

You can bake them, roast them, mash them, add them to a veggie chili or cut them into fries or chips!

Here’s an easy and healthful way to prep Sweet Potato Fries.

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1.Preheat oven to 400 degrees F. Line a baking sheet with parchment paper.

2. Toss cleaned & sliced sweet potatoes with olive oil and chosen seasonings( salt, pepper, paprika, garlic power, onion powder, cayenne, chili powder etc…)

3. Bake in oven for 30-40 minutes. Toss every 10 minutes to assure that all sides cook evenly.

Adjust baking time according to how crispy you want your “fries.” If needed you can turn the broiler on low to crisp up your fries a little more. Watch them very carefully so they do not burn! Toss gently and often. A few minutes is all they will need under the broiler.

White Potato

An equal-sized white potato has about 120 calories, 28 grams of carbohydrate, 3 grams of both fiber and protein, and is also free of fat and cholesterol. As for vitamins and minerals, white potatoes are stuffed with vitamins C, B6, niacin, folate, potassium, manganese, magnesium and phosphorus.

Here’s a healthy (and easy!) approach to make mashed potatoes.

Garlic Cauliflower Mashed Potatoes and White Beans

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1 head cauliflower, chopped

2 ½ pounds potatoes, peeled and cubed

12-ounce can of canellini beans, rinsed and drained (you can really use any white bean, such as navy or Great Northern)

1/3 cup low-fat chicken broth or vegetable broth

1/4 cup skim milk

1/4 cup Brummel and Brown (yogurt based butter substitute)

1/4 cup light sour cream

lots of pepper and salt to taste

1/4 teaspoon paprika (or sometimes I use rosemary)

1 head roasted garlic, squeezed out of skins ( yes whole bulb,  not just a clove)


1. Boil potatoes and cauliflower together until tender.

2. Drain and mash potatoes, cauliflower, beans, chicken broth and butter substitute.

3. Add rest of ingredients and mix thoroughly.


Where do your potato allegiances lie? Sweet or white? Tell us in the comments!

 -Lara Berns

Images courtesy of bonappetit, theculinarylife, and whatscookinginamerica.

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