Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic index chart | Insulin index chart | Blog | Subscribe

Potato vs Sweet potato - In-Depth Nutrition Comparison

Compare

How are Potato and Sweet potato different?

  • Potato is higher in Vitamin C, and Vitamin B6, however Sweet potato is richer in Vitamin A RAE, and Vitamin B5.
  • Daily need coverage for Vitamin A RAE from Sweet potato is 79% higher.
  • Potato contains 8 times more Vitamin C than Sweet potato. While Potato contains 19.7mg of Vitamin C, Sweet potato contains only 2.4mg.
  • Potato has less Sugar.

Potatoes, flesh and skin, raw and Sweet potato, raw, unprepared are the varieties used in this article.

Infographic

Potato vs Sweet potato infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +32.8%
Contains more Phosphorus +21.3%
Contains more Potassium +26.1%
Contains less Sodium -89.1%
Contains more Calcium +150%
Contains more Copper +37.3%
Equal in Magnesium - 25
Equal in Zinc - 0.3
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 31% 17% 25% 38% 1% 9% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 23% 18% 21% 30% 8% 9% 51%
Contains more Iron +32.8%
Contains more Phosphorus +21.3%
Contains more Potassium +26.1%
Contains less Sodium -89.1%
Contains more Calcium +150%
Contains more Copper +37.3%
Equal in Magnesium - 25
Equal in Zinc - 0.3

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Potato
6
:
Contains more Vitamin C +720.8%
Contains more Vitamin B3 +90.5%
Contains more Vitamin B6 +42.6%
Contains more Folate +36.4%
Contains more Vitamin K +11.1%
Contains more Vitamin A +709250%
Contains more Vitamin E +2500%
Contains more Vitamin B2 +90.6%
Contains more Vitamin B5 +171.2%
Equal in Vitamin B1 - 0.078
Equal in Vitamin K - 1.8
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Contains more Vitamin C +720.8%
Contains more Vitamin B3 +90.5%
Contains more Vitamin B6 +42.6%
Contains more Folate +36.4%
Contains more Vitamin K +11.1%
Contains more Vitamin A +709250%
Contains more Vitamin E +2500%
Contains more Vitamin B2 +90.6%
Contains more Vitamin B5 +171.2%
Equal in Vitamin B1 - 0.078
Equal in Vitamin K - 1.8

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +30.6%
Contains more Fats +80%
Contains more Other +14.3%
Contains more Carbs +15%
Equal in Water - 77.28
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more Protein +30.6%
Contains more Fats +80%
Contains more Other +14.3%
Contains more Carbs +15%
Equal in Water - 77.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +200%
Contains less Saturated Fat -28%
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +200%
Contains less Saturated Fat -28%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +20.9%
Contains more Sucrose +1382.4%
Contains more Glucose +209.7%
Contains more Fructose +169.2%
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +20.9%
Contains more Sucrose +1382.4%
Contains more Glucose +209.7%
Contains more Fructose +169.2%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Potato Sweet potato
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Potato Sweet potato Opinion
Net carbs 15.39g 17.12g Sweet potato
Protein 2.05g 1.57g Potato
Fats 0.09g 0.05g Potato
Carbs 17.49g 20.12g Sweet potato
Calories 77kcal 86kcal Sweet potato
Starch 15.29g 12.65g Potato
Fructose 0.26g 0.7g Sweet potato
Sugar 0.82g 4.18g Potato
Fiber 2.1g 3g Sweet potato
Calcium 12mg 30mg Sweet potato
Iron 0.81mg 0.61mg Potato
Magnesium 23mg 25mg Sweet potato
Phosphorus 57mg 47mg Potato
Potassium 425mg 337mg Potato
Sodium 6mg 55mg Potato
Zinc 0.3mg 0.3mg
Copper 0.11mg 0.151mg Sweet potato
Vitamin A 2IU 14187IU Sweet potato
Vitamin A RAE 0µg 709µg Sweet potato
Vitamin E 0.01mg 0.26mg Sweet potato
Vitamin C 19.7mg 2.4mg Potato
Vitamin B1 0.081mg 0.078mg Potato
Vitamin B2 0.032mg 0.061mg Sweet potato
Vitamin B3 1.061mg 0.557mg Potato
Vitamin B5 0.295mg 0.8mg Sweet potato
Vitamin B6 0.298mg 0.209mg Potato
Folate 15µg 11µg Potato
Vitamin K 2µg 1.8µg Potato
Tryptophan 0.021mg 0.031mg Sweet potato
Threonine 0.067mg 0.083mg Sweet potato
Isoleucine 0.066mg 0.055mg Potato
Leucine 0.098mg 0.092mg Potato
Lysine 0.107mg 0.066mg Potato
Methionine 0.032mg 0.029mg Potato
Phenylalanine 0.081mg 0.089mg Sweet potato
Valine 0.103mg 0.086mg Potato
Histidine 0.035mg 0.031mg Potato
Saturated Fat 0.025g 0.018g Sweet potato
Monounsaturated Fat 0.002g 0.001g Potato
Polyunsaturated fat 0.042g 0.014g Potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Sweet potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
18%
Potato
85%
Sweet potato
Minerals Daily Need Coverage Score
20%
Potato
21%
Sweet potato

Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.007g)
Which food is lower in glycemic index?
Sweet potato
Sweet potato is lower in glycemic index (difference - 16)
Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 3.36g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 49mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/nutrients
  2. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.