Sweet potato vs Potato - In-Depth Nutrition Comparison
Compare
How are Sweet potato and Potato different?
- Sweet potato is higher in Vitamin A RAE, and Vitamin B5, however Potato is richer in Vitamin C, and Vitamin B6.
- Daily need coverage for Vitamin A RAE from Sweet potato is 79% higher.
- Sweet potato contains 5 times more Sugar than Potato. While Sweet potato contains 4.18g of Sugar, Potato contains only 0.82g.
Sweet potato, raw, unprepared and Potatoes, flesh and skin, raw are the varieties used in this article.
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
Calcium
+150%
Contains
more
Copper
+37.3%
Contains
more
Iron
+32.8%
Contains
more
Phosphorus
+21.3%
Contains
more
Potassium
+26.1%
Contains
less
Sodium
-89.1%
Equal in Magnesium - 23
Equal in Zinc - 0.3
Contains
more
Calcium
+150%
Contains
more
Copper
+37.3%
Contains
more
Iron
+32.8%
Contains
more
Phosphorus
+21.3%
Contains
more
Potassium
+26.1%
Contains
less
Sodium
-89.1%
Equal in Magnesium - 23
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
:
Contains
more
Vitamin A
+709250%
Contains
more
Vitamin E
+2500%
Contains
more
Vitamin B2
+90.6%
Contains
more
Vitamin B5
+171.2%
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%
Equal in Vitamin B1 - 0.081
Contains
more
Vitamin A
+709250%
Contains
more
Vitamin E
+2500%
Contains
more
Vitamin B2
+90.6%
Contains
more
Vitamin B5
+171.2%
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%
Equal in Vitamin B1 - 0.081
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Carbs
+15%
Contains
more
Protein
+30.6%
Contains
more
Fats
+80%
Contains
more
Other
+14.3%
Equal in Water - 79.25
Protein:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
Protein:
2.05 g
Fats:
0.09 g
Carbs:
17.49 g
Water:
79.25 g
Other:
1.12 g
Contains
more
Carbs
+15%
Contains
more
Protein
+30.6%
Contains
more
Fats
+80%
Contains
more
Other
+14.3%
Equal in Water - 79.25
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-28%
Contains
more
Monounsaturated Fat
+100%
Contains
more
Polyunsaturated fat
+200%
Saturated Fat:
0.018 g
Monounsaturated Fat:
0.001 g
Polyunsaturated fat:
0.014 g
Saturated Fat:
0.025 g
Monounsaturated Fat:
0.002 g
Polyunsaturated fat:
0.042 g
Contains
less
Saturated Fat
-28%
Contains
more
Monounsaturated Fat
+100%
Contains
more
Polyunsaturated fat
+200%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
more
Sucrose
+1382.4%
Contains
more
Glucose
+209.7%
Contains
more
Fructose
+169.2%
Contains
more
Starch
+20.9%
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
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
Contains
more
Sucrose
+1382.4%
Contains
more
Glucose
+209.7%
Contains
more
Fructose
+169.2%
Contains
more
Starch
+20.9%
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.
 |
 |
||
| Lower in Saturated Fat |
|
||
| Lower in glycemic index |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 17.12g | 15.39g |
|
| Protein | 1.57g | 2.05g |
|
| Fats | 0.05g | 0.09g |
|
| Carbs | 20.12g | 17.49g |
|
| Calories | 86kcal | 77kcal |
|
| Starch | 12.65g | 15.29g |
|
| Fructose | 0.7g | 0.26g |
|
| Sugar | 4.18g | 0.82g |
|
| Fiber | 3g | 2.1g |
|
| Calcium | 30mg | 12mg |
|
| Iron | 0.61mg | 0.81mg |
|
| Magnesium | 25mg | 23mg |
|
| Phosphorus | 47mg | 57mg |
|
| Potassium | 337mg | 425mg |
|
| Sodium | 55mg | 6mg |
|
| Zinc | 0.3mg | 0.3mg | |
| Copper | 0.151mg | 0.11mg |
|
| Vitamin A | 14187IU | 2IU |
|
| Vitamin A RAE | 709µg | 0µg |
|
| Vitamin E | 0.26mg | 0.01mg |
|
| Vitamin C | 2.4mg | 19.7mg |
|
| Vitamin B1 | 0.078mg | 0.081mg |
|
| Vitamin B2 | 0.061mg | 0.032mg |
|
| Vitamin B3 | 0.557mg | 1.061mg |
|
| Vitamin B5 | 0.8mg | 0.295mg |
|
| Vitamin B6 | 0.209mg | 0.298mg |
|
| Folate | 11µg | 15µg |
|
| Vitamin K | 1.8µg | 2µg |
|
| Tryptophan | 0.031mg | 0.021mg |
|
| Threonine | 0.083mg | 0.067mg |
|
| Isoleucine | 0.055mg | 0.066mg |
|
| Leucine | 0.092mg | 0.098mg |
|
| Lysine | 0.066mg | 0.107mg |
|
| Methionine | 0.029mg | 0.032mg |
|
| Phenylalanine | 0.089mg | 0.081mg |
|
| Valine | 0.086mg | 0.103mg |
|
| Histidine | 0.031mg | 0.035mg |
|
| Saturated Fat | 0.018g | 0.025g |
|
| Monounsaturated Fat | 0.001g | 0.002g |
|
| Polyunsaturated fat | 0.014g | 0.042g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low glycemic index diet |
|
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
85%
18%
Minerals Daily Need Coverage Score
21%
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 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 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.