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Red potato vs. Sweet potato — In-Depth Nutrition Comparison

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A recap on differences between Red potato and Sweet potato

  • Red potato is higher in Vitamin C, Vitamin B3, and Potassium, yet Sweet potato is higher in Vitamin A RAE, and Vitamin B5.
  • Sweet potato covers your daily Vitamin A RAE needs 79% more than Red potato.
  • Red potato contains 5 times more Vitamin C than Sweet potato. While Red potato contains 12.6mg of Vitamin C, Sweet potato contains only 2.4mg.

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

Infographic

Red 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +14.8%
Contains more Magnesium +12%
Contains more Phosphorus +53.2%
Contains more Potassium +61.7%
Contains less Sodium -78.2%
Contains more Zinc +33.3%
Contains more Copper +15.2%
Contains more Calcium +233.3%
Contains more Manganese +49.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2.7% 26% 20% 31% 48% 1.6% 11% 58% 23% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 20% 30% 7.2% 8.2% 50% 34% 3.3%
Contains more Iron +14.8%
Contains more Magnesium +12%
Contains more Phosphorus +53.2%
Contains more Potassium +61.7%
Contains less Sodium -78.2%
Contains more Zinc +33.3%
Contains more Copper +15.2%
Contains more Calcium +233.3%
Contains more Manganese +49.1%

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 C +425%
Contains more Vitamin B3 +186.4%
Contains more Folate +145.5%
Contains more Choline +53.7%
Contains more Vitamin K +55.6%
Contains more Vitamin A +141770%
Contains more Vitamin E +225%
Contains more Vitamin B2 +22%
Contains more Vitamin B5 +134.6%
Equal in Vitamin B1 - 0.078
Equal in Vitamin B6 - 0.209
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0.6% 1.6% 0% 42% 18% 12% 30% 20% 49% 20% 0% 10% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 851% 5.2% 0% 8% 20% 14% 10% 48% 48% 8.3% 0% 6.7% 4.5%
Contains more Vitamin C +425%
Contains more Vitamin B3 +186.4%
Contains more Folate +145.5%
Contains more Choline +53.7%
Contains more Vitamin K +55.6%
Contains more Vitamin A +141770%
Contains more Vitamin E +225%
Contains more Vitamin B2 +22%
Contains more Vitamin B5 +134.6%
Equal in Vitamin B1 - 0.078
Equal in Vitamin B6 - 0.209

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +46.5%
Contains more Fats +200%
Contains more Other +31.6%
Equal in Carbs - 20.12
Equal in Water - 77.28
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 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 +46.5%
Contains more Fats +200%
Contains more Other +31.6%
Equal in Carbs - 20.12
Equal in Water - 77.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +207.1%
Contains less Saturated Fat -30.8%
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 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 +207.1%
Contains less Saturated Fat -30.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +19.8%
Contains more Sucrose +460%
Contains more Glucose +74.5%
Contains more Fructose +59.1%
91% 3% 3% 3%
Starch: 15.15 g
Sucrose: 0.45 g
Glucose: 0.55 g
Fructose: 0.44 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 +19.8%
Contains more Sucrose +460%
Contains more Glucose +74.5%
Contains more Fructose +59.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Red potato Sweet potato
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Red potato Sweet potato Opinion
Net carbs 17.79g 17.12g Red potato
Protein 2.3g 1.57g Red potato
Fats 0.15g 0.05g Red potato
Carbs 19.59g 20.12g Sweet potato
Calories 89kcal 86kcal Red potato
Starch 15.15g 12.65g Red potato
Fructose 0.44g 0.7g Sweet potato
Sugar 1.43g 4.18g Red potato
Fiber 1.8g 3g Sweet potato
Calcium 9mg 30mg Sweet potato
Iron 0.7mg 0.61mg Red potato
Magnesium 28mg 25mg Red potato
Phosphorus 72mg 47mg Red potato
Potassium 545mg 337mg Red potato
Sodium 12mg 55mg Red potato
Zinc 0.4mg 0.3mg Red potato
Copper 0.174mg 0.151mg Red potato
Manganese 0.173mg 0.258mg Sweet potato
Selenium 0.6µg Sweet potato
Vitamin A 10IU 14187IU Sweet potato
Vitamin A RAE 1µg 709µg Sweet potato
Vitamin E 0.08mg 0.26mg Sweet potato
Vitamin C 12.6mg 2.4mg Red potato
Vitamin B1 0.072mg 0.078mg Sweet potato
Vitamin B2 0.05mg 0.061mg Sweet potato
Vitamin B3 1.595mg 0.557mg Red potato
Vitamin B5 0.341mg 0.8mg Sweet potato
Vitamin B6 0.212mg 0.209mg Red potato
Folate 27µg 11µg Red potato
Choline 18.9mg 12.3mg Red potato
Vitamin K 2.8µg 1.8µg Red potato
Tryptophan 0.023mg 0.031mg Sweet potato
Threonine 0.075mg 0.083mg Sweet potato
Isoleucine 0.074mg 0.055mg Red potato
Leucine 0.109mg 0.092mg Red potato
Lysine 0.12mg 0.066mg Red potato
Methionine 0.035mg 0.029mg Red potato
Phenylalanine 0.091mg 0.089mg Red potato
Valine 0.115mg 0.086mg Red potato
Histidine 0.039mg 0.031mg Red potato
Saturated Fat 0.026g 0.018g Sweet potato
Monounsaturated Fat 0.002g 0.001g Red potato
Polyunsaturated fat 0.043g 0.014g Red potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red 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 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
16%
Red potato
79%
Sweet potato
Minerals Daily Need Coverage Score
22%
Red potato
20%
Sweet potato

Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Sweet potato
Sweet potato is lower in glycemic index (difference - 19)
Which food is lower in Sugar?
Red potato
Red potato is lower in Sugar (difference - 2.75g)
Which food contains less Sodium?
Red potato
Red potato contains less Sodium (difference - 43mg)
Which food is cheaper?
Red potato
Red potato is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.