Always go for color and organic!
Benefits of Colorful Potatoes: All colorful potatoes provide carotenoids (and some also provide flavonoids) that white potatoes do not. Carotenoids and flavonoids are pigments, and according to nutritional research, they provide us with many health benefits, including cancer protection. The differences in color between varieties of potatoes are basically differences in carotenoid and flavonoid content. While Americans are accustomed to potatoes with a white inside, potatoes in other parts of the world more commonly have starchy yellow insides. In the U.S. we call potatoes with yellow insides “specialty potatoes.” However, worldwide they are the norm rather than the exception. The blue in blue potatoes comes from their flavonoid content. Both the flavonoids found in blue potatoes and the carotenoids found in yellow potatoes help promote good health!
Types of Potatoes: Some carotenoid- and flavonoid-rich potatoes currently available in different regions of the U.S. include: Yukon Gold (currently the best-selling yellow potato in the U.S. marketplace), Michigold, Donna, All Blue (also called “Purple Marker”), Purple Viking, Saginaw Gold, Red Gold, Rose Gold, and Ruby Crescent.
Nutrition Issues: The presence of carotenoids and flavonoids, however, does not affect the carbohydrate content of potatoes. You’ll get more fiber and minerals per bite from smaller potatoes of any kind, since they have more surface area per amount of starchy inside. The three to seven grams of fiber contained in a medium-sized potato are mostly in the skin, so consider enjoying it as well as the potato’s insides the next time you cook some spuds. Of course, unless your potato is an organically grown one, you’ll be getting most of the pesticide residue here—in the skin—as well, which is one of the reasons I am a big advocate for purchasing potatoes (and other foods) that are organically grown.