Sweet potato vs. Potato — In-Depth Nutrition Comparison
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How are sweet potato and potatoes different?
- Sweet potato is higher in vitamin A and vitamin B5; however, potatoes are richer in vitamin C and vitamin B6.
- Daily need coverage for vitamin A for sweet potato is 284% higher.
- Sweet potato contains 5 times more sugar than potatoes. While sweet potato contains 4.18g of sugar, potatoes contain only 0.82g.
- Sweet potato has a lower glycemic index (70) than potatoes (86).
Sweet potato, raw, unprepared and Potatoes, flesh and skin, raw 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 CalciumCalcium | +150% |
| Contains more CopperCopper | +37.3% |
| Contains more ManganeseManganese | +29% |
| Contains more SeleniumSelenium | +50% |
| Contains more PotassiumPotassium | +26.1% |
| Contains more IronIron | +32.8% |
| Contains more PhosphorusPhosphorus | +21.3% |
| Contains less SodiumSodium | -89.1% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2500% |
| Contains more Vitamin B2Vitamin B2 | +90.6% |
| Contains more Vitamin B5Vitamin B5 | +171.2% |
| Contains more Vitamin CVitamin C | +720.8% |
| Contains more Vitamin B3Vitamin B3 | +90.5% |
| Contains more Vitamin B6Vitamin B6 | +42.6% |
| Contains more Vitamin KVitamin K | +11.1% |
| Contains more FolateFolate | +36.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 CarbsCarbs | +15% |
| Contains more ProteinProtein | +30.6% |
| Contains more FatsFats | +80% |
| Contains more OtherOther | +14.3% |
~equal in
Water
~79.25g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.018 g
Monounsaturated fat:
Mono. Fat
0.001 g
Polyunsaturated fat:
Poly. Fat
0.014 g
Saturated fat:
Sat. Fat
0.025 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.042 g
| Contains less Sat. FatSaturated fat | -28% |
| Contains more Mono. FatMonounsaturated fat | +100% |
| Contains more Poly. FatPolyunsaturated fat | +200% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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 SucroseSucrose | +1382.4% |
| Contains more GlucoseGlucose | +209.7% |
| Contains more FructoseFructose | +169.2% |
| Contains more StarchStarch | +20.9% |
~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 | 709µg | 0µg | 79% |
| Vitamin C | 2.4mg | 19.7mg | 19% |
| Vitamin B5 | 0.8mg | 0.295mg | 10% |
| Vitamin B6 | 0.209mg | 0.298mg | 7% |
| Copper | 0.151mg | 0.11mg | 5% |
| Fiber | 3g | 2.1g | 4% |
| Manganese | 0.258mg | 0.2mg | 3% |
| Iron | 0.61mg | 0.81mg | 3% |
| Vitamin B3 | 0.557mg | 1.061mg | 3% |
| Potassium | 337mg | 425mg | 3% |
| Calcium | 30mg | 12mg | 2% |
| Vitamin B2 | 0.061mg | 0.032mg | 2% |
| Sodium | 55mg | 6mg | 2% |
| Vitamin E | 0.26mg | 0.01mg | 2% |
| Protein | 1.57g | 2.05g | 1% |
| Carbs | 20.12g | 17.49g | 1% |
| Starch | 12.65g | 15.29g | 1% |
| Phosphorus | 47mg | 57mg | 1% |
| Folate | 11µg | 15µg | 1% |
| Fructose | 0.7g | 0.26g | 1% |
| Calories | 86kcal | 77kcal | 0% |
| Fats | 0.05g | 0.09g | 0% |
| Net carbs | 17.12g | 15.39g | N/A |
| Magnesium | 25mg | 23mg | 0% |
| Sugar | 4.18g | 0.82g | N/A |
| Zinc | 0.3mg | 0.3mg | 0% |
| Selenium | 0.6µg | 0.4µg | 0% |
| Vitamin B1 | 0.078mg | 0.081mg | 0% |
| Vitamin K | 1.8µg | 2µg | 0% |
| Choline | 12.3mg | 12.1mg | 0% |
| Saturated fat | 0.018g | 0.025g | 0% |
| Monounsaturated fat | 0.001g | 0.002g | 0% |
| Polyunsaturated fat | 0.014g | 0.042g | 0% |
| Tryptophan | 0.031mg | 0.021mg | 0% |
| Threonine | 0.083mg | 0.067mg | 0% |
| Isoleucine | 0.055mg | 0.066mg | 0% |
| Leucine | 0.092mg | 0.098mg | 0% |
| Lysine | 0.066mg | 0.107mg | 0% |
| Methionine | 0.029mg | 0.032mg | 0% |
| Phenylalanine | 0.089mg | 0.081mg | 0% |
| Valine | 0.086mg | 0.103mg | 0% |
| Histidine | 0.031mg | 0.035mg | 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
31%
17%
Minerals Daily Need Coverage Score
20%
19%
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.