If you are comparing the number of carbohydrates per serving they are about even. A 4 oz serving of both has about 25 grams of carbs. However, the difference is in the glycemic affect - A.K.A. the effect on blood sugar. Sweet potatoes have much less of an effect on blood sugar (this is a good thing!) than regular potatoes, which is party because of the higher fiber content (also a good thing!). The 4 oz serving of sweet potatoes has almost double the amount of fiber (3.7 grams) than the same serving of regular potatoes (1.7 grams).
As far as nutrients, they both have great things to offer, but....sweet potatoes have TONS more calcium (43.1 mg vs 5.7 mg) and quite a bit more potassium (539 mg vs 443 mg).
Don't get me wrong, mashed potatoes (and baked potatoes) are in my fav foods for sure, but incorporating sweet potatoes into your diet is a wonderful thing! I have tried sweet potatoes every which way...baked, mashed, cinnamon, marshmallows, butter, PIE (GROSS!)...and I just can't seem to like them. Until I met sweet potato fries...I could eat them for DAYS! But, unfortunately they are fried =( So, I tried to make them on my own...I haven't quite mastered the crunchiness of a deep fried sweet potato, but the taste is right on so I'll take it!
We decided to fire up the grill last night and have some burgers...which we obviously needed fries to go with! Here is what you need to make some delicious baked sweet potato fries...
2-4 sweet potatoes (depending on how big and how many people are eating)
Lemon or Lime Juice (normally I use lime, but I only had lemon last night...it worked too)
Cut the potatoes into "fries." I leave the skin on...extra fiber.
|Again with the cooking WAY too much thing. In my defense this was only 2 potatoes...they were HUGE. Although, I did make a pan of regular fries too...not everyone (ahem...Barry) in my house likes the orange fries.|
Drizzle with olive oil (a little oil goes a long way!). Season with chili powder & garlic salt. Add a couple tablespoons of lemon or lime juice. Mix around with a spatula until they are evenly coated.
Bake at 400 for 30-45 minutes. Move them around with your spatula every 10-15 minutes or so. I never bake mine the same, mostly because I can't remember what I do every time and it depends how thick/thin I cut them. I made the regular fries the same way...in case you were wondering.