Irish or Sweet Potatoes: Which Is More Nutritious?

Potatoes are number one staple vegetable crop in the world which are available year-round. They are considered comfort food to many, because they can be consumed in different varieties from mashed to baked or roasted or fries. There are different types of potatoes with varying nutritional Compositions. The most common and well known are Irish and sweet potatoes. Though they are both nutritious but one is more nutritious than the other.

Below is the nutritional comparison between Sweet and Irish potato based on one medium potato with skin .

Sweet potato


calories 0.103kcal, fat 0.2g, fiber 4g, soluble fiber 2g, glycemic index 54, potassium 541.5mg, Vitamin C 22.34mg, Vitamin B6 0.33mg, beta carotene 13120mcg.

Irish potato


calories 0.128kcal, fat 0.2g, fiber 3g, soluble fiber 1g, glycemic index 85, potassium 738.3mg, vitamin C 13.26mg, Vitamin B6 0.43mg, beta carotene 8.28mcg.

Judging from the above analysis and with no much difference, Sweet potato has more health benefits than irish potato. Sweet potato has more fiber especially soluble fiber which helps to lower LDL cholesterol in the blood.It has a lower glycemic index (glycemic index is a measure of how fast a carbohydrate base food raises blood sugar level) and it has high amount of Vit C and beta carotene (a pro-vitamin A). They have equal amount of fat except for additional fat when cooking.

However, Irish potato has more calories for energy and more potassium which helps to balance out sodium in the diet and also helps to lower blood pressure.

Finally, the presence of Vitamin B6 helps to repair worn-out tissue in the body system.

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