Potato vs. Sweet potato — In-Depth Nutrition Comparison
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How are potatoes and sweet potato different?
- Potatoes are higher in vitamin C and vitamin B6; however, sweet potato is richer in vitamin A and vitamin B5.
- Daily need coverage for vitamin A for sweet potato is 284% higher.
- Potatoes contain 8 times more vitamin C than sweet potato. While potatoes contain 19.7mg of vitamin C, sweet potato contains only 2.4mg.
- Potatoes have less sugar.
- Sweet potato has a lower glycemic index (70) than potatoes (86).
Potatoes, flesh, and skin, raw and Sweet potato, raw, unprepared are the varieties used in this article.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +26.1% |
| Contains more IronIron | +32.8% |
| Contains more PhosphorusPhosphorus | +21.3% |
| Contains less SodiumSodium | -89.1% |
| Contains more CalciumCalcium | +150% |
| Contains more CopperCopper | +37.3% |
| Contains more ManganeseManganese | +29% |
| Contains more SeleniumSelenium | +50% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +720.8% |
| Contains more Vitamin B3Vitamin B3 | +90.5% |
| Contains more Vitamin B6Vitamin B6 | +42.6% |
| Contains more FolateFolate | +36.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2500% |
| Contains more Vitamin B2Vitamin B2 | +90.6% |
| Contains more Vitamin B5Vitamin B5 | +171.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.05 g
Fats:
0.09 g
Carbs:
17.49 g
Water:
79.25 g
Other:
1.12 g
Protein:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
| Contains more ProteinProtein | +30.6% |
| Contains more FatsFats | +80% |
| Contains more OtherOther | +14.3% |
| Contains more CarbsCarbs | +15% |
~equal in
Water
~77.28g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.025 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.042 g
Saturated fat:
Sat. Fat
0.018 g
Monounsaturated fat:
Mono. Fat
0.001 g
Polyunsaturated fat:
Poly. Fat
0.014 g
| Contains more Mono. FatMonounsaturated fat | +100% |
| Contains more Poly. FatPolyunsaturated fat | +200% |
| Contains less Sat. FatSaturated fat | -28% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
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 StarchStarch | +20.9% |
| Contains more SucroseSucrose | +1382.4% |
| Contains more GlucoseGlucose | +209.7% |
| Contains more FructoseFructose | +169.2% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin A | 0µg | 709µg | 79% |
| Vitamin C | 19.7mg | 2.4mg | 19% |
| Vitamin B5 | 0.295mg | 0.8mg | 10% |
| Vitamin B6 | 0.298mg | 0.209mg | 7% |
| Copper | 0.11mg | 0.151mg | 5% |
| Fiber | 2.1g | 3g | 4% |
| Manganese | 0.2mg | 0.258mg | 3% |
| Iron | 0.81mg | 0.61mg | 3% |
| Vitamin B3 | 1.061mg | 0.557mg | 3% |
| Potassium | 425mg | 337mg | 3% |
| Calcium | 12mg | 30mg | 2% |
| Vitamin B2 | 0.032mg | 0.061mg | 2% |
| Sodium | 6mg | 55mg | 2% |
| Vitamin E | 0.01mg | 0.26mg | 2% |
| Protein | 2.05g | 1.57g | 1% |
| Carbs | 17.49g | 20.12g | 1% |
| Starch | 15.29g | 12.65g | 1% |
| Phosphorus | 57mg | 47mg | 1% |
| Folate | 15µg | 11µg | 1% |
| Fructose | 0.26g | 0.7g | 1% |
| Calories | 77kcal | 86kcal | 0% |
| Fats | 0.09g | 0.05g | 0% |
| Net carbs | 15.39g | 17.12g | N/A |
| Magnesium | 23mg | 25mg | 0% |
| Sugar | 0.82g | 4.18g | N/A |
| Zinc | 0.3mg | 0.3mg | 0% |
| Selenium | 0.4µg | 0.6µg | 0% |
| Vitamin B1 | 0.081mg | 0.078mg | 0% |
| Vitamin K | 2µg | 1.8µg | 0% |
| Choline | 12.1mg | 12.3mg | 0% |
| Saturated fat | 0.025g | 0.018g | 0% |
| Monounsaturated fat | 0.002g | 0.001g | 0% |
| Polyunsaturated fat | 0.042g | 0.014g | 0% |
| Tryptophan | 0.021mg | 0.031mg | 0% |
| Threonine | 0.067mg | 0.083mg | 0% |
| Isoleucine | 0.066mg | 0.055mg | 0% |
| Leucine | 0.098mg | 0.092mg | 0% |
| Lysine | 0.107mg | 0.066mg | 0% |
| Methionine | 0.032mg | 0.029mg | 0% |
| Phenylalanine | 0.081mg | 0.089mg | 0% |
| Valine | 0.103mg | 0.086mg | 0% |
| Histidine | 0.035mg | 0.031mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
31%
Minerals Daily Need Coverage Score
19%
20%
Comparison summary
Which food is lower in Saturated fat?
Sweet potato is lower in Saturated fat (difference - 0.007g)
Which food is lower in glycemic index?
Sweet potato is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Sweet potato is relatively richer in minerals
Which food is lower in Sugar?
Potato is lower in Sugar (difference - 3.36g)
Which food contains less Sodium?
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 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.