You may be surprised to know that potatoes are healthy for you [1]. But before you drop your salad fork in delight to reach for some potato chips, there are some ground rules to follow. Obviously potatoes fried in any form or smothered in cheese, sour cream, or butter aren't the healthiest options. Also, not all potatoes are created equal. Sweet potatoes are healthier than russets, right? Well, not necessarily. It depends on the nutrition holes you're trying to fill in your diet, so check out this comparison to see how they stack up.
| 4 oz. Baked Sweet Potatoes (1 medium, about 112 grams) |
4 oz. Baked Russet Potatoes (1 small, about 112 grams) |
|
|---|---|---|
| Calories | 103 [2] | 110 [3] |
| Total fat (g) | 0 | 0 |
| Sodium (mg) | 40 | 9 |
| Carbs (g) | 24 | 24.3 |
| Fiber (g) | 3.7 [4] | 2.6 [5] |
| Sugars (g) | 8 | 1.2 |
| Protein (g) | 2.3 | 3 |
| Vitamin A (IU) | 21,907 (438%) | 10 (0%) |
| Vitamin B6 (mg) | .3 (16%) | .4 (18%) |
| Vitamin C (mg) | 22.3 (37%) | 12.9 (22%) |
| Omega-3s (mg) | 4.6 | 10 |
| Calcium (g) | 43.1 (4%) | 20.4 (2%) |
| Iron (mg) | .8 (4%) | 1.1 (6%) |
| Potassium (mg) | 541 (15%) | 623.7 (16%) |
Calorie- and carb-wise, they're about equal, but sweet potatoes offer more fiber, vitamins A and C, and calcium. Russets are lower in sugar and offer more protein, vitamin B6, omega-3s (who knew?), iron, and slightly more potassium. This should help you choose which potato to bake up tonight.
Related: Leafy Green Debate: Spinach vs. Kale [6]