How many pesticides do you consume in a day? If you eat potatoes, instead of sweet potatoes, you chomp on lots more of these nasty chemicals. In fact potatoes contain so many pesticides (the EPA lists 90 for spuds) that removal of the skin, where the contaminants mostly hang out, is recommended. In an EWG list of the “Dirty Dozen” vegetables and fruits MOST contaminated with pesticides, potatoes come in at number 11. In a superior list of the “Clean 15” LEAST contaminated veggies and fruits, sweet potatoes are at number 14.

On top of this, guess which one of the two veggies ranks number one in the nutrition department? Yep, sweet potatoes. Based on a system of points given by CSPI for dietary fiber, natural sugars, complex carbohydrates, protein, vitamins and minerals and after deducting points for fat content, sodium and cholesterol, sweet potatoes score a whopping 184 points. This is FULL 100 points over the next nutritious vegetable, making sweet potatoes the undisputed Ruler of the healthful vegetable kingdom.

A 6-oz. sweet potato contains 214 calories. With its’ super high nutrient value, it’s considered a beneficial substitute for starches and carbs and is recommended in three popular diets: the Atkins, Sugar Busters and South Beach Diets.

And when it come to comparing the taste of the two veggies, a baked sweet potato is delicious on its’ own, unlike a potato that cries out for the oomph and extra flavor of high calorie butter or sour cream.

Though potatoes in big sacks do have the edge on lower cost, the two root vegetables are pretty budget friendly.

Traveling both sweet and savory routes, cooked sweet potatoes also star in far more versatile dishes than potatoes. In the Epicurious recipe collection below, the Roasted Spiced Chicken with Cinnamon- and Honey-Glazed Sweet Potatoes sounds like a flavorful combo. Ditto for Roasted Sweet Potatoes and Onions with Rosemary and Parmesan. In the Atlantic’s 9 Sweet Potato Recipes, Sweet Potato Fries (actually baked) with Thyme, Parsley, and Garlic could be a winner for both meals and snacks. Among the yummy Sweet Potato Dessert Recipes are some pies that make my mouth water. Though I have been hearing about their luscious appeal for ages, I still have never tasted a sweet potato pie — an oversight I hope soon to correct.