Sweet potato vs. Russet potato — In-Depth Nutrition Comparison
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The main differences between Sweet potato and Russet potato
- Sweet potato is richer in Vitamin A RAE, Vitamin C, Manganese, Vitamin B5, and Copper, yet Russet potato is richer in Vitamin B6.
- Daily need coverage for Vitamin A RAE from Sweet potato is 107% higher.
- Sweet potato contains 10 times more Vitamin E than Russet potato. Sweet potato contains 0.71mg of Vitamin E , while Russet potato contains 0.07mg.
Food types used in this article are Sweet potato, cooked, baked in skin, flesh, without salt and Potatoes, Russet, flesh and skin, baked.
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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
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Calcium
+111.1%
Contains
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Copper
+50.5%
Contains
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Manganese
+118%
Contains
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Iron
+55.1%
Contains
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Magnesium
+11.1%
Contains
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Phosphorus
+31.5%
Contains
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Potassium
+15.8%
Contains
less
Sodium
-61.1%
Contains
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Selenium
+150%
Equal in Zinc - 0.35
Contains
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Calcium
+111.1%
Contains
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Copper
+50.5%
Contains
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Manganese
+118%
Contains
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Iron
+55.1%
Contains
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Magnesium
+11.1%
Contains
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Phosphorus
+31.5%
Contains
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Potassium
+15.8%
Contains
less
Sodium
-61.1%
Contains
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Selenium
+150%
Equal in Zinc - 0.35
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.
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Contains
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Vitamin A
+192080%
Contains
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Vitamin E
+914.3%
Contains
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Vitamin C
+136.1%
Contains
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Vitamin B1
+59.7%
Contains
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Vitamin B2
+120.8%
Contains
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Vitamin B3
+10.3%
Contains
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Vitamin B5
+132.6%
Contains
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Vitamin K
+15%
Contains
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Vitamin B6
+23.8%
Contains
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Folate
+333.3%
Equal in Vitamin B3 - 1.348
Contains
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Vitamin A
+192080%
Contains
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Vitamin E
+914.3%
Contains
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Vitamin C
+136.1%
Contains
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Vitamin B1
+59.7%
Contains
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Vitamin B2
+120.8%
Contains
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Vitamin B3
+10.3%
Contains
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Vitamin B5
+132.6%
Contains
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Vitamin K
+15%
Contains
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Vitamin B6
+23.8%
Contains
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Folate
+333.3%
Equal in Vitamin B3 - 1.348
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+15.4%
Contains
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Protein
+30.8%
Equal in Carbs - 21.44
Equal in Water - 74.45
Equal in Other - 1.35
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
Contains
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Fats
+15.4%
Contains
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Protein
+30.8%
Equal in Carbs - 21.44
Equal in Water - 74.45
Equal in Other - 1.35
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Polyunsaturated fat
+70.4%
Contains
less
Saturated Fat
-38.5%
Contains
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Monounsaturated Fat
+50%
Saturated Fat:
0.052 g
Monounsaturated Fat:
0.002 g
Polyunsaturated fat:
0.092 g
Saturated Fat:
0.032 g
Monounsaturated Fat:
0.003 g
Polyunsaturated fat:
0.054 g
Contains
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Polyunsaturated fat
+70.4%
Contains
less
Saturated Fat
-38.5%
Contains
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Monounsaturated Fat
+50%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Sucrose
+484.6%
Contains
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Glucose
+54.1%
Contains
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Fructose
+56.3%
Contains
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Maltose
+∞%
Contains
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Starch
+147.5%
Starch:
7.05 g
Sucrose:
2.28 g
Glucose:
0.57 g
Fructose:
0.5 g
Lactose:
0 g
Maltose:
3.12 g
Galactose:
0 g
Starch:
17.45 g
Sucrose:
0.39 g
Glucose:
0.37 g
Fructose:
0.32 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Sucrose
+484.6%
Contains
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Glucose
+54.1%
Contains
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Fructose
+56.3%
Contains
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Maltose
+∞%
Contains
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Starch
+147.5%
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 Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 17.41g | 19.14g |
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| Protein | 2.01g | 2.63g |
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| Fats | 0.15g | 0.13g |
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| Carbs | 20.71g | 21.44g |
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| Calories | 90kcal | 97kcal |
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| Starch | 7.05g | 17.45g |
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| Fructose | 0.5g | 0.32g |
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| Sugar | 6.48g | 1.08g |
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| Fiber | 3.3g | 2.3g |
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| Calcium | 38mg | 18mg |
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| Iron | 0.69mg | 1.07mg |
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| Magnesium | 27mg | 30mg |
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| Phosphorus | 54mg | 71mg |
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| Potassium | 475mg | 550mg |
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| Sodium | 36mg | 14mg |
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| Zinc | 0.32mg | 0.35mg |
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| Copper | 0.161mg | 0.107mg |
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| Manganese | 0.497mg | 0.228mg |
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| Selenium | 0.2µg | 0.5µg |
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| Vitamin A | 19218IU | 10IU |
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| Vitamin A RAE | 961µg | 1µg |
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| Vitamin E | 0.71mg | 0.07mg |
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| Vitamin C | 19.6mg | 8.3mg |
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| Vitamin B1 | 0.107mg | 0.067mg |
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| Vitamin B2 | 0.106mg | 0.048mg |
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| Vitamin B3 | 1.487mg | 1.348mg |
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| Vitamin B5 | 0.884mg | 0.38mg |
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| Vitamin B6 | 0.286mg | 0.354mg |
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| Folate | 6µg | 26µg |
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| Vitamin K | 2.3µg | 2µg |
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| Tryptophan | 0.04mg | 0.027mg |
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| Threonine | 0.107mg | 0.086mg |
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| Isoleucine | 0.07mg | 0.085mg |
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| Leucine | 0.118mg | 0.125mg |
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| Lysine | 0.084mg | 0.137mg |
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| Methionine | 0.037mg | 0.041mg |
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| Phenylalanine | 0.114mg | 0.104mg |
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| Valine | 0.11mg | 0.131mg |
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| Histidine | 0.039mg | 0.044mg |
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| Saturated Fat | 0.052g | 0.032g |
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| Monounsaturated Fat | 0.002g | 0.003g |
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| Polyunsaturated fat | 0.092g | 0.054g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
120%
18%
Minerals Daily Need Coverage Score
25%
23%
Comparison summary
Which food is lower in glycemic index?
Sweet potato is lower in glycemic index (difference - 12)
Which food is richer in vitamins?
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Russet potato is lower in Sugar (difference - 5.4g)
Which food contains less Sodium?
Russet potato contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Russet potato is lower in Saturated Fat (difference - 0.02g)
Which food is cheaper?
Russet 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.