Curejoy Expert James Dudley Explains:
Barring the texture and taste, both the red and white (yellowish) varieties of potatoes are nutritionally very similar. So it is a personal rather than a “health” choice. The texture of boiled red potatoes is firmer making it good for roasting and baking or in recipes where you want it to hold its form. White potatoes (found in the US, while yellow is the standard color everywhere else) can be mashed once boiled and also roasted.
The subtle differences in their nutritional profile might tilt your preference. Calories, carbs, minerals (potassium, iron, zinc and phosphorus), vitamins (Vit C, Naicin) and fat content are almost similar in both varieties. The skin of red potatoes contains two to three times more antioxidant benefits, especially anthocyanins, that can help lower low-density-lipoprotein (LDL or bad cholesterol), as well as offer protection from free radicals. The white potato has slightly more fiber content than the red variety.
Based on what recipe you want to prepare you can make a choice between the two but if you want to choose the “healthier” between the two, then there is a stalemate as both have starch and carbs, excess of which (without adequate activity) can cause weight issues. Try sweet potatoes if you want a “healthier” substitute.
Suggested reading: 15 Reasons Sweet Potato Is A Staple Food For Diabetics.