Potatoes are a staple on the plates of many South Africans. Sweet or white – it is no surprise that they are the fourth most cultivated crop after wheat, maize and rice.
The versatility of potatoes makes them the Beyoncé of vegetables as they can slay in a chip roll or stew, says cookbook author Pumla Brooke-Thomae.
“Their versatility cannot be matched. I cook with them, I bake with them, I use so many techniques just to prepare them because one can never get bored from eating potatoes. I have just started growing my own potatoes, so it has been fun so far because I am close to harvesting!”
A few years ago, health enthusiasts put white and sweet potatoes against each other, with two varying theories.
One theory was that sweet potatoes have a higher vitamin A content and are better. Another was that since the glycaemic load of sweet ones is lower than that of white potatoes, they are way ahead of their “cousin” and should be avoided completely.
“Nonsense, the lot of it,” says Thuto Mahlangu, who is a staunch lover of a regular white potato.
Mahlangu (26) is a chef based in Johannesburg.
“I can’t stand sweet potato. I hate it. As much as people says sweet potato is healthy, I feel like both of these potatoes do have their own health benefits.”
Gauteng chef Thuto Mahlangu
Moderation is key
Faaizah Laher, a registered dietitian from the association of dietetics in South Africa, also agrees with Mahlangu and says that these theories are baseless and incorrect.
Both of them, when eaten as part of a balanced and intentional diet, provide a fantastic array of nutrients while contributing to the satiety and deliciousness of any meal.
“Potatoes are a significant source of the mineral potassium and contain small amounts of magnesium and iron. Potassium has many functions in the body, including muscle function and contraction, the transmission of nerve impulses, and the regulation of blood pressure,” Laher explains.
What is really different between the two?
While they share a name, botanically they are very different. However, they are very similar in terms of their nutrient content.
“Both potatoes provide an array of nutrients that can all fit into a balanced diet. However, we must not double carbohydrate load our plates, because potatoes provide carbohydrates for energy and too many carbohydrates on the plate provide too many calories. This affects our weight balance, in conjunction with a sedentary lifestyle and other unhealthy eating habits,” Laher says.
Here is the nutritional content of both:
| White Potato | Sweet Potato (per 100g) | |
| 161 | Calories | 103 |
| 4,3g | Protein | 2.3g |
| 0,2g | Fat | 0,2g |
| 36,6g | Carbohydrates | 23,6g |
| 3,8g | Fibre | 3,8g |
| 0% | Vitamin A | 438% |
| 28% | Vitamin C | 37% |
| 27% | Vitamin B6 | 16% |
| 12% | Folate | 2% |
| 401g | Potassium | 337g |
Meanwhile Tefo Mokgoro says that he loves a white potato, purely based on its texture. Mokgoro is the owner of Molly’s 3RD, a private chef service in Gauteng.
“For me I would you use just your normal regular white potato, not sweet potato just because of the textures. White potatoes are firmer and perfect for any kind of home cooking. In a stew they take in more flavour and don’t break as easily. A nice alternative for chips is the sweet potato, they are not really as crispy because they are very soft, but they are quite nice.”
When boiled or baked with the skin, they are a virtually fat-free food. The main energy-providing nutrient this vegetable is carbohydrate, in the form of starch.
“Carbohydrates are the primary source of energy for the body and should supply at least half of your energy for the day. And getting carbohydrates from potatoes mean that you will be getting a considerable amount of certain micronutrients,” Laher adds.
She says while both white and sweet potatoes provide nutrients to a healthy diet, it is important to choose a variety of starches to be eaten on a daily basis – from wholegrain bread, to long grain or brown rice, baked or boiled potatoes, and even wholegrain pasta and mielie meal.
“The focus should not be on comparing them Kj for Kj, we should rather look at the nutrient intakes of each starch, and then choose a variety for good health,” she concludes.
