Both sweet potato fries and white potato fries are delicious alternatives to regular french fries. But which one is actually better for you? There are a few key differences between sweet potato fries and white potato fries that are worth considering.
Nutritional Value
One of the biggest differences between sweet potato fries and white potato fries is their nutritional value. Sweet potatoes are packed with vitamins, minerals and fiber. A 1 cup serving of sweet potato fries contains:
- Calories: 132
- Fat: 4g
- Carbs: 23g
- Fiber: 3g
- Sugar: 5g
- Protein: 2g
- Vitamin A: 384% DV
- Vitamin C: 30% DV
- Manganese: 12% DV
- Potassium: 8% DV
White potatoes have a different nutritional profile. A 1 cup serving of white potato fries contains:
- Calories: 156
- Fat: 8g
- Carbs: 18g
- Fiber: 2g
- Sugar: 1g
- Protein: 3g
- Vitamin C: 31% DV
- Iron: 7% DV
- Potassium: 10% DV
While both types of fries provide nutrients, sweet potato fries have a nutritional edge over white potato fries. Sweet potatoes have more fiber, vitamin A, vitamin C and manganese. They are also lower in calories and fat compared to an equal serving of white potato fries.
Glycemic Index
The glycemic index is a value used to measure how quickly a food causes increases in blood sugar. Foods that are higher on the glycemic index cause faster and larger increases in blood sugar compared to foods lower on the index.
Sweet potatoes have a lower glycemic index than white potatoes. The glycemic index for sweet potatoes ranges from 44-96 depending on the specific type. Meanwhile, the glycemic index of white potatoes ranges from 56-111.
This means that sweet potatoes cause a slower, more gradual rise in blood sugar. They are less likely to cause energy crashes or spikes in hunger. This makes sweet potato fries a better choice for steady energy and appetite control.
Antioxidants
Antioxidants are compounds found naturally in many foods. They help neutralize harmful free radicals and reduce oxidative stress in the body. Oxidative stress has been linked to chronic diseases like cancer, diabetes and heart disease.
Sweet potatoes, especially ones with orange or purple flesh, are rich in antioxidants like beta-carotene. White potatoes contain minimal antioxidants.
Some of the key antioxidants found in sweet potatoes include:
- Beta-carotene: This antioxidant gives sweet potatoes their orange color. It is converted to vitamin A in the body and supports eye health.
- Chlorogenic acid: This polyphenol antioxidant may lower blood pressure.
- Anthocyanins: These antioxidants give purple sweet potatoes their color and have anti-inflammatory effects.
- Cucurbitacin E: This compound blocks tumor cell growth in some lab studies.
The enriching antioxidants in sweet potatoes give them an advantage over white potatoes when it comes to health benefits.
Vitamin A Content
Sweet potatoes are one of the best sources of vitamin A. Just one medium sweet potato provides over 400% of your daily vitamin A needs.
Vitamin A is important for:
- Healthy vision
- Proper immune function
- Red blood cell production
- Growth and development
In contrast, white potatoes contain no vitamin A at all. The abundant vitamin A in sweet potatoes makes them a superior source of this important nutrient.
Resistant Starch Content
Resistant starch is a unique type of carb that resists digestion. It passes through the small intestine intact and feeds the friendly bacteria in your gut.
Interestingly, cooling white potatoes after they are cooked increases their resistant starch content. This is why potato salad can be high in resistant starch.
Cooked and cooled sweet potatoes also contain resistant starch, but white potatoes tend to have a higher amount when prepared this way.
Since resistant starch functions like soluble fiber, this is one advantage white potato fries have over sweet potatoes for gut health.
Preparation Methods
Preparation and cooking can alter the nutrition profiles of both sweet and white potatoes. Factors like frying, baking, roasting and seasoning will impact the calories, fat, carbs and sodium.
Baked sweet potato fries are the healthiest preparation for both types of fries. To get the most nutrients and benefits, aim for:
- Baked, not fried
- Light on oil
- Minimal salt
Air fryers can also produce crispy fries using little to no oil. Be mindful of any dips or condiments paired with the fries too.
Taste and Texture
In terms of taste and texture, opinions vary person by person. Here is a comparison of some of the key differences:
| Taste and Texture | Sweet Potato Fries | White Potato Fries |
|---|---|---|
| Sweetness | Sweeter flavor, some have a hint of cinnamon or maple | Neutral, not sweet |
| Texture | Creamy, soft inside when cooked | Fluffy, light |
| Color | Vibrant orange color | Golden brown |
| Crispiness | Get softer faster out of the oven | Remain crispy when cooled |
Overall, sweet potato fries have a richer flavor and softer texture. Some people prefer this while others like the lighter flavor and crunch of white potato fries.
Cost
In most grocery stores, sweet potatoes cost a bit more per pound than white potatoes. However, prices can vary based on the specific variety, season and source.
Here’s a price comparison:
- Sweet potatoes: $1.00-$1.50 per pound
- White potatoes: $0.79-$1.00 per pound
While there is some fluctuation, sweet potatoes tend to cost about 25-50 cents more per pound. Over the course of a year, this can add up if you eat a lot of fries.
Convenience
When it comes to convenience, pre-cut and frozen fries save time in meal prep. You can find frozen fries made from both sweet potatoes and white potatoes.
However, the availability and variety is wider for white potato fries. This makes white potato fries a bit more convenient overall.
If going with whole potatoes, sweet potatoes require a bit more prep. Their tough skin needs to be peeled before cutting fries. With white potatoes, you can simply scrub the thinner skin clean before slicing.
Environmental Impact
Looking at sustainability, white potatoes have a lower environmental footprint overall. Reasons for this include:
- Higher crop yield per acre compared to sweet potatoes
- Lower water usage
- Grown primarily in the U.S., so less transport needed
Around 4x more white potatoes can be produced per acre than sweet potatoes. They also require 20-25% less water to grow. This makes white potato production more efficient and less resource intensive.
Allergy Concerns
Food allergies are another thing to consider when choosing between sweet and white potato fries. Sweet potatoes are less likely to cause allergic reactions.
White potatoes fall under the nightshade family. People with sensitivities to nightshades may experience issues like:
- Digestive problems
- Joint pain and inflammation
- Headaches and migraines
- Skin conditions like eczema
Sweet potatoes don’t contain compounds like solanine that trigger nightshade sensitivities. This makes them the safer choice for people with food allergies or intolerances.
How They Keep You Full
When it comes to keeping you feeling full and satisfied, both sweet and white potatoes can do the job. They provide a mix of protein, fiber and resistant starch.
However, studies show that foods higher in protein and fiber have the strongest satiety effects. Since sweet potatoes contain more fiber per serving than white potatoes, they may be more filling.
Diabetes Impact
For people with diabetes, sweet potato fries are the wisest choice over white potato fries. Several factors support this recommendation:
- Lower glycemic index
- More fiber
- Less effect on blood sugar
- Provides antioxidants that can improve insulin sensitivity
Always keep portions in check, but sweet potatoes cause slower rises in blood sugar that are easier to manage.
Gut Health
Both types of fries can support a healthy gut microbiome thanks to their fiber content. However, sweet potatoes contain a particular type of fiber that white potatoes lack.
Sweet potatoes are high in pectin fiber. Pectin is a prebiotic that feeds the good bacteria in your digestive system. This makes sweet potato fries a slightly better choice for optimal gut health.
Weight Loss Benefits
If weight loss is a goal, sweet potato fries would nudge out white potato fries. Here’s why:
- Fewer overall calories per serving
- More filling fiber
- Lower glycemic index benefits appetite control
- Nutrients like vitamin A support a healthy metabolism
Still, portion control remains key regardless of the type. It’s healthiest to limit any fried foods to occasional treats.
Conclusion
So are sweet potato fries actually better for you than white potato fries? Overall, sweet potato fries are the healthier choice.
Compared to white potato fries, sweet potato fries contain more:
- Vitamin A
- Vitamin C
- Fiber
- Antioxidants
They are also lower on the glycemic index, less likely to cause allergies, and more filling. However, white potato fries have some advantages when it comes to resistant starch content, cost, convenience and sustainability.
Taste and texture preferences come down to personal opinion. You really can’t go wrong with either version if you opt for healthy baking methods and keep portions in check.
All things considered, sweet potato fries are the healthier way to enjoy this tasty snack or side dish.