Sweet potato vs. Rice — In-Depth Nutrition Comparison
Compare
Summary of differences between sweet potatoes and rice
- Sweet potatoes have more vitamin A, vitamin C, vitamin B6, potassium, fiber, copper, vitamin B5, and vitamin B2; however, rice is higher in selenium and folate.
- Sweet potatoes cover your daily need for vitamin A, 384% more than rice.
These are the specific foods used in this comparison Sweet potato, cooked, baked in skin, flesh, without salt and Rice, white, long-grain, regular, enriched, cooked.
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 MagnesiumMagnesium | +125% |
| Contains more CalciumCalcium | +280% |
| Contains more PotassiumPotassium | +1257.1% |
| Contains more CopperCopper | +133.3% |
| Contains more PhosphorusPhosphorus | +25.6% |
| Contains more IronIron | +73.9% |
| Contains more ZincZinc | +53.1% |
| Contains less SodiumSodium | -97.2% |
| Contains more SeleniumSelenium | +3650% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1675% |
| Contains more Vitamin B2Vitamin B2 | +715.4% |
| Contains more Vitamin B5Vitamin B5 | +126.7% |
| Contains more Vitamin B6Vitamin B6 | +207.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +523.8% |
| Contains more Vitamin B1Vitamin B1 | +52.3% |
| Contains more FolateFolate | +866.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
Protein:
2.69 g
Fats:
0.28 g
Carbs:
28.17 g
Water:
68.44 g
Other:
0.42 g
| Contains more OtherOther | +221.4% |
| Contains more ProteinProtein | +33.8% |
| Contains more FatsFats | +86.7% |
| Contains more CarbsCarbs | +36% |
~equal in
Water
~68.44g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 g
Saturated fat:
Sat. Fat
0.077 g
Monounsaturated fat:
Mono. Fat
0.088 g
Polyunsaturated fat:
Poly. Fat
0.076 g
| Contains less Sat. FatSaturated fat | -32.5% |
| Contains more Poly. FatPolyunsaturated fat | +21.1% |
| Contains more Mono. FatMonounsaturated fat | +4300% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin A | 961µg | 0µg | 107% |
| Vitamin C | 19.6mg | 0mg | 22% |
| Vitamin B6 | 0.286mg | 0.093mg | 15% |
| Selenium | 0.2µg | 7.5µg | 13% |
| Folate | 6µg | 58µg | 13% |
| Potassium | 475mg | 35mg | 13% |
| Fiber | 3.3g | 0.4g | 12% |
| Vitamin B5 | 0.884mg | 0.39mg | 10% |
| Copper | 0.161mg | 0.069mg | 10% |
| Vitamin B2 | 0.106mg | 0.013mg | 7% |
| Iron | 0.69mg | 1.2mg | 6% |
| Vitamin B1 | 0.107mg | 0.163mg | 5% |
| Vitamin E | 0.71mg | 0.04mg | 4% |
| Magnesium | 27mg | 12mg | 4% |
| Calcium | 38mg | 10mg | 3% |
| Starch | 7.05g | 3% | |
| Vitamin K | 2.3µg | 0µg | 2% |
| Choline | 13.1mg | 2.1mg | 2% |
| Calories | 90kcal | 130kcal | 2% |
| Sodium | 36mg | 1mg | 2% |
| Zinc | 0.32mg | 0.49mg | 2% |
| Phosphorus | 54mg | 43mg | 2% |
| Carbs | 20.71g | 28.17g | 2% |
| Manganese | 0.497mg | 0.472mg | 1% |
| Fructose | 0.5g | 1% | |
| Protein | 2.01g | 2.69g | 1% |
| Fats | 0.15g | 0.28g | 0% |
| Net carbs | 17.41g | 27.77g | N/A |
| Sugar | 6.48g | 0.05g | N/A |
| Vitamin B3 | 1.487mg | 1.476mg | 0% |
| Saturated fat | 0.052g | 0.077g | 0% |
| Monounsaturated fat | 0.002g | 0.088g | 0% |
| Polyunsaturated fat | 0.092g | 0.076g | 0% |
| Tryptophan | 0.04mg | 0.031mg | 0% |
| Threonine | 0.107mg | 0.096mg | 0% |
| Isoleucine | 0.07mg | 0.116mg | 0% |
| Leucine | 0.118mg | 0.222mg | 0% |
| Lysine | 0.084mg | 0.097mg | 0% |
| Methionine | 0.037mg | 0.063mg | 0% |
| Phenylalanine | 0.114mg | 0.144mg | 0% |
| Valine | 0.11mg | 0.164mg | 0% |
| Histidine | 0.039mg | 0.063mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
47%
12%
Minerals Daily Need Coverage Score
25%
22%
Comparison summary
Which food is lower in Saturated fat?
Sweet potato is lower in Saturated fat (difference - 0.025g)
Which food is cheaper?
Sweet potato is cheaper (difference - $0.8)
Which food is richer in minerals?
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Rice is lower in Sugar (difference - 6.43g)
Which food contains less Sodium?
Rice contains less Sodium (difference - 35mg)
Which food is lower in glycemic index?
Rice is lower in glycemic index (difference - 10)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)