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If you’ve heard that candy potatoes reign supreme when making an attempt to eat nutritionally-dense meals, suppose once more. Sweet potatoes could get all the eye because of their vitamin- and mineral-filled nature, however they aren’t essentially the “best” spud for everybody.

There are a plethora of various colours, shapes, and sizes of potatoes obtainable, and every has a singular objective within the kitchen. And all can actually slot in a wholesome, balanced weight-reduction plan. 

A Brief Potato History Lesson

Fun truth: There are over 4,000 potato varieties throughout the globe, and that’s simply from the Solanaceae household! Those acquainted spuds you see on the market are literally from three completely different plant households. Your “classic” potato, is from the nightshade household (Solanaceae), whereas your candy potato is from the morning glory household (Convolvulaceae) – and yams are a wide range of vine species from the Dioscoreaceae household. 

Ironically, a traditional white potato is definitely extra just like peppers, tomatoes, and eggplant than a candy potato in terms of “genetics!” 

While all potatoes are grown for his or her varied edible tubers (or below-ground plant constructions, that are what you see offered on the market), they aren’t interchangeable within the kitchen if you wish to yield a well-recognized finish end result. This is basically because of their varied taste and diet profiles. 

Nutrition of Potatoes

While white and candy potatoes are each starchy greens that present about the identical grams of protein, fiber, and carbohydrates per serving, their variations shine within the vitamins every selection accommodates. 

For occasion, candy potatoes are filled with beta carotene, which supplies their flesh that lovely orange hue. Traditional white potatoes don’t comprise any vitamin A. On the flipside, white potatoes are a greater supply of vitamin C, an vital antioxidant that you should assist struggle off free radicals and maintain your immune well being in tip prime form.

Almost all kinds of your conventional potatoes are a greater supply of potassium than an equal serving of banana, which is acknowledged by the 2020-2025 Dietary Guidelines for Americans as a nutrient of public well being concern because of important under-consumption – lower than 3% of us are getting sufficient. Even candy potatoes are just some milligrams shy of equaling the quantity of potassium in a banana!

Now, there are a plethora of sorts of potatoes, each white and candy, popping up on the market and on restaurant menus. So, the very best recommendation is to decide on those that excite you and devour them sparsely. Research exhibits that potatoes comprise vital polyphenols that assist in quite a few areas of well being, exhibiting antioxidant, antibacterial, anticarcinogenic, antidiabetic, and anticancer actions.

So, the subsequent time you query should you can eat any type of potato, no matter shade, you may be ok with saying sure! 

Nutrition Facts Based on 100-gram Serving Size

Variety Sweet Potato White Potato Blue/Purple Potato Red Potato
Calories 90 kcals 70 kcals 80 kcals 70 kcals
Carbohydrates 20 gm 16 gm 17 gm 16 gm
Sugar 4 gm 1 gm 1 gm 1 gm
Fiber 3 gm 2 gm 2 gm 2 gm
Protein 2 gm 2 gm 2 gm 2 gm
Vitamin A, RAE 709 mcG 0 mcg 0 mcg
Vitamin B6 0.2 mg 0.2 mg 0.2 mg
Vitamin C 2.5 mg 9 mg 8.6 mg
Folate 11 mcg 18 mcg 18 mcg
Potassium 337 mcg 407 mcg 419 mcg 455 mcg

Source: USDA Food Data Central

How to Use Each Potato Variety within the Kitchen

Just such as you wouldn’t swap a bell pepper in for a white potato in your traditional Thanksgiving mashed potato recipe, you wouldn’t wish to swap a candy potato in for a russet in your Grandma’s particular scalloped potato recipe! 

While all potatoes can add selection and vital vitamins to your meal plan, they don’t supply the identical taste profiles, particularly given the upper sugar content material of the candy potato versus the standard white varieties. When cooking, take into account the applying and different elements if you end up confronted with each varieties to select from.

Take a take a look at a few of our favourite recipes utilizing potatoes and check out them out for your self! 

Featured recipe: Vanilla-Glazed Sweet Potato Wedges with Candied Pecans