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  6. Sweet potato vs. Rice

Sweet potato vs. Rice — In-Depth Nutrition Comparison

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Important differences between Sweet potato and Rice

  • Sweet potato has more Vitamin A RAE, Fiber, Copper, Vitamin B6, Potassium, and Vitamin B5, however, Rice has more Selenium, Folate, Manganese, and Iron.
  • Sweet potato's daily need coverage for Vitamin A RAE is 79% more.
  • Sweet potato has 10 times more Potassium than Rice. Sweet potato has 337mg of Potassium, while Rice has 35mg.

The food varieties used in the comparison are Sweet potato, raw, unprepared and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Sweet potato vs Rice 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.
Sweet potato
Sweet potato
5
:
5
Rice
Rice
Contains more Calcium +200%
Contains more Magnesium +108.3%
Contains more Potassium +862.9%
Contains more Copper +118.8%
Contains more Iron +96.7%
Contains less Sodium -98.2%
Contains more Zinc +63.3%
Contains more Manganese +82.9%
Contains more Selenium +1150%
Equal in Phosphorus - 43
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Calcium +200%
Contains more Magnesium +108.3%
Contains more Potassium +862.9%
Contains more Copper +118.8%
Contains more Iron +96.7%
Contains less Sodium -98.2%
Contains more Zinc +63.3%
Contains more Manganese +82.9%
Contains more Selenium +1150%
Equal in Phosphorus - 43

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.
Sweet potato
Sweet potato
7
:
3
Rice
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +550%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +369.2%
Contains more Vitamin B5 +105.1%
Contains more Vitamin B6 +124.7%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +109%
Contains more Vitamin B3 +165%
Contains more Folate +427.3%
Sweet potato
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%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +550%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +369.2%
Contains more Vitamin B5 +105.1%
Contains more Vitamin B6 +124.7%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +109%
Contains more Vitamin B3 +165%
Contains more Folate +427.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
2
:
3
Rice
Rice
Contains more Water +12.9%
Contains more Other +133.3%
Contains more Protein +71.3%
Contains more Fats +460%
Contains more Carbs +40%
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Water +12.9%
Contains more Other +133.3%
Contains more Protein +71.3%
Contains more Fats +460%
Contains more Carbs +40%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
2
Rice
Rice
Contains less Saturated Fat -76.6%
Contains more Monounsaturated Fat +8700%
Contains more Polyunsaturated fat +442.9%
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains less Saturated Fat -76.6%
Contains more Monounsaturated Fat +8700%
Contains more Polyunsaturated fat +442.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sweet potato Rice Opinion
Net carbs 17.12g 27.77g Rice
Protein 1.57g 2.69g Rice
Fats 0.05g 0.28g Rice
Carbs 20.12g 28.17g Rice
Calories 86kcal 130kcal Rice
Starch 12.65g Sweet potato
Fructose 0.7g Sweet potato
Sugar 4.18g 0.05g Rice
Fiber 3g 0.4g Sweet potato
Calcium 30mg 10mg Sweet potato
Iron 0.61mg 1.2mg Rice
Magnesium 25mg 12mg Sweet potato
Phosphorus 47mg 43mg Sweet potato
Potassium 337mg 35mg Sweet potato
Sodium 55mg 1mg Rice
Zinc 0.3mg 0.49mg Rice
Copper 0.151mg 0.069mg Sweet potato
Manganese 0.258mg 0.472mg Rice
Selenium 0.6µg 7.5µg Rice
Vitamin A 14187IU 0IU Sweet potato
Vitamin A RAE 709µg 0µg Sweet potato
Vitamin E 0.26mg 0.04mg Sweet potato
Vitamin C 2.4mg 0mg Sweet potato
Vitamin B1 0.078mg 0.163mg Rice
Vitamin B2 0.061mg 0.013mg Sweet potato
Vitamin B3 0.557mg 1.476mg Rice
Vitamin B5 0.8mg 0.39mg Sweet potato
Vitamin B6 0.209mg 0.093mg Sweet potato
Folate 11µg 58µg Rice
Vitamin K 1.8µg 0µg Sweet potato
Tryptophan 0.031mg 0.031mg
Threonine 0.083mg 0.096mg Rice
Isoleucine 0.055mg 0.116mg Rice
Leucine 0.092mg 0.222mg Rice
Lysine 0.066mg 0.097mg Rice
Methionine 0.029mg 0.063mg Rice
Phenylalanine 0.089mg 0.144mg Rice
Valine 0.086mg 0.164mg Rice
Histidine 0.031mg 0.063mg Rice
Saturated Fat 0.018g 0.077g Sweet potato
Monounsaturated Fat 0.001g 0.088g Rice
Polyunsaturated fat 0.014g 0.076g Rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Rice
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
85%
Sweet potato
13%
Rice
Minerals Daily Need Coverage Score
20%
Sweet potato
22%
Rice

Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.059g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.8)
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 4.13g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 54mg)
Which food is lower in glycemic index?
Rice
Rice is lower in glycemic index (difference - 10)
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.

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.