Verdict
Cooked, the two are practically identical in calories and carbs: 87 vs 86 kcal and 20 g vs 20.1 g per 100 g. Sweet potato wins on fiber (3 g vs 1.8 g) and vitamin A; white potato has slightly more protein (1.9 g vs 1.6 g) and potassium. Neither is a villain. Pick the one you like — and watch the cooking method: fried, any potato changes category.
When to choose White potato
- You prefer the taste or want variety — boiled or baked, it's as good as sweet potato.
- You want a cheap, easy-to-find carb.
When to choose Sweet potato
- You want a bit more fiber per serving.
- You like the sweeter taste and want more vitamin A in your diet.
Values per 100 g of ready-to-eat food, from the Brazilian Food Composition Table (TACO) and USDA FoodData Central. They vary by brand, cut and preparation. Educational estimates, not individual nutrition advice.