Quick Answer
Sweet potatoes have more fiber and vitamin A. Regular potatoes have more potassium and are significantly cheaper. The calorie and carb differences are minimal. Regular potatoes are not unhealthy — the "sweet potatoes are better" narrative is overstated. Both are excellent, affordable carb sources.
Nutrition Comparison (per 100g)
| Nutrient | Sweet Potato | Russet Potato |
|---|---|---|
| Calories | 90 kcal | 93 kcal |
| Protein | 2 g | 2.5 g |
| Total Fat | 0.1 g | 0.1 g |
| Carbs | 20.7 g | 21.4 g |
| Fiber | 3.3 g | 2 g |
| Sodium | 36 mg | 10 mg |
Cost Comparison
| Metric | Sweet Potato | Russet Potato |
|---|---|---|
| Avg. grocery price/lb | $1.49 | $0.79 |
| Price per 100g | $0.33 | $0.17 |
| Cost per gram of protein | $0.164 | $0.070 |
Regular potatoes cost roughly half as much. Neither is a protein source — you eat potatoes for energy, potassium, and fiber. The monthly cost difference eating one potato daily is about $6-7.
When to Choose Sweet Potato
- You want more fiber and beta-carotene (vitamin A precursor)
- You are eating for blood sugar management (slightly lower glycemic index)
- You prefer a naturally sweeter flavor that works without toppings
When to Choose Russet Potato
- You are on a tight grocery budget — russets are one of the cheapest whole foods available
- You want more potassium per serving (russets have ~30% more)
- You need a neutral flavor base for savory meals
The Bottom Line
Stop thinking of regular potatoes as unhealthy. Both are whole, unprocessed, nutrient-dense foods. Sweet potatoes win on fiber and vitamin A. Regular potatoes win on cost and potassium. Rotate both.
Plan your meals with both — try HowIEatHealthy freeData last updated: March 2026. Nutrition from USDA FoodData Central. Prices from real grocery store data.