Irish potatoes versus Sweet potates – which is better for me?
Potatoes are tuberous root vegetables grown and native to Central and South America but are now eaten all over the world as staple food. There are different types of potatoes; the red potatoes, white (irish) potatoes, the russet potatoes and the sweet potatoes.
Red potatoes 
Irish potatoes 
Russet potatoes 
Sweet potatoes
Sweet potatoes are often touted as being the healthiest, but in reality, all types can be highly nutritious.
Properties of Irish potato
• Has a better mineral profile
• Contains a high amount of Iron
• Has a lower amount of carbohydrates but a higher glycemic index so they are easily digested and absorbed, causing a higher rise in blood sugar levels.
• Irish potatoes has a low sugar-to-fiber ratio hence is good for weight loss.
• Contains a low amount of sodium-to-potassium ratio, hence good for hypertensive individuals.
• Contains compounds called glycoalkaloids, which have been shown to have anticancer properties.
Properties of Sweet potatoes
• Has a better vitamin profile
• Contains higher amount of vitamin A
• Although sweet potatoes have higher amount of carbohydrates, they have lower glycemic index (GI) when boiled, hence recommended for diabetes patients.
• Sweet potatoes contain high amount of sodium-to-potassium ratio, hence not so good for hypertensive individuals.
• Sweet potatoes have a high sugar-to- fiber ratio.
However, taking into account the mineral density, the vitamin density, the macronutrient balance, the sugar-to-fiber ratio, the sodium-to-potassium ratio, and the phytochemical profile, red potatoes are said to be the healthiest potato with data from the USDA Food Database.
So, which to pick? I recommend choosing all. Switch it up from time to time to get the full variety of nutrients each potato has to offer.