Sweet potato vs Potatoes
Nutrition comparison per 100g · USDA FNDDS & USDA SR Legacy
Potatoes, baked, flesh and skin, without salt is higher in more vitamins & minerals
Calories (kcal)
Sweet potato 82
Potatoes 93
Protein (g)
Sweet potato 1.64
Potatoes 2.50
Carbs (g)
Sweet potato —
Potatoes 21.1
Fat (g)
Sweet potato 0.390
Potatoes 0.130
Fiber (g)
Sweet potato 3.10
Potatoes 2.20
Quick answers
Which has more protein?
Potatoes, baked, flesh and skin, without salt — 2.50g vs 1.64g per 100g.
Which has fewer calories?
Sweet potato, baked, no added fat — 82 vs 93 kcal per 100g.
Which is more nutrient-dense?
Potatoes, baked, flesh and skin, without salt scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Sweet potato | Potatoes | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 82 kcal | 93 kcal | -12% |
| Macronutrients | |||
| Water | 78.4 g | 74.9 g | +5% |
| Protein | 1.64 g | 2.50 g | -34% |
| Total lipid (fat) | 0.390 g | 0.130 g | +200% |
| Carbohydrate, by difference | — | 21.1 g | |
| Fiber, total dietary | 3.10 g | 2.20 g | +41% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.019 g | 0.034 g | -44% |
| Fatty acids, total monounsaturated | 0.001 g | 0.003 g | -67% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 13.1 mg | 9.60 mg | +36% |
| Thiamin (Vitamin B1) | 0.042 mg | 0.064 mg | -34% |
| Riboflavin (Vitamin B2) | 0.060 mg | 0.048 mg | +25% |
| Niacin (Vitamin B3) | 0.426 mg | 1.41 mg | -70% |
| Pantothenic acid (Vitamin B5) | — | 0.376 mg | |
| Vitamin B-6 — Pyridoxine | 0.116 mg | 0.311 mg | -63% |
| Biotin (Vitamin B7) | 10.0 ug | 28.0 ug | -64% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 12.8 mg | 14.8 mg | -14% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 699 ug | 1.00 ug | +69800% |
| Carotene, beta | — | 6.00 ug | |
| Carotene, alpha | 7.00 ug | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 0.040 mg | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 23.0 mg | 15.0 mg | +53% |
| Iron, Fe | 0.420 mg | 1.08 mg | -61% |
| Magnesium, Mg | 20.0 mg | 28.0 mg | -29% |
| Phosphorus, P | 38.0 mg | 70.0 mg | -46% |
| Potassium, K | 504 mg | 535 mg | -6% |
| Sodium, Na | 154 mg | 10.0 mg | +1440% |
| Zinc, Zn | 0.350 mg | 0.360 mg | -3% |
| Copper, Cu | 0.194 mg | 0.118 mg | +64% |
| Manganese, Mn | — | 0.219 mg | |
| Selenium, Se | 0 ug | 0.400 ug | -100% |
| Other Nutrients | |||
| Energy | — | 390 kj | |
| Ash | — | 1.33 g | |
| Carbohydrate, by summation | 18.0 g | — | |
| Total Sugars | 6.29 g | 1.18 g | +433% |
| Sucrose | — | 0.400 g | |
| Glucose | — | 0.440 g | |
| Fructose | — | 0.340 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Starch | — | 17.3 g | |
| Folic acid (Vitamin B9 — synthetic) | 10.0 ug | 28.0 ug | -64% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 10.0 ug | 28.0 ug | -64% |
| Betaine | — | 0.200 mg | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| trans-beta-Carotene | 8387 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | — | 10.0 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| trans-Lycopene | 0 ug | — | |
| Lycopene | — | 30.0 ug | |
| cis-Lutein/Zeaxanthin | 0 ug | — | |
| Tocopherols and tocotrienols | 0.270 mg | — | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 0 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | 0.200 ug | 2.00 ug | -90% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0.001 g | -100% |
| SFA 12:0 (Lauric acid) | 0 g | 0.004 g | -100% |
| SFA 14:0 (Myristic acid) | 0 g | 0.001 g | -100% |
| SFA 16:0 (Palmitic acid) | 0.019 g | 0.022 g | -14% |
| SFA 18:0 (Stearic acid) | 0.001 g | 0.005 g | -80% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0.001 g | -100% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.001 g | 0.001 g | = |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.015 g | 0.057 g | -74% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.014 g | 0.043 g | -67% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.001 g | 0.013 g | -92% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Tryptophan (EAA) | — | 0.025 g | |
| Threonine (EAA) | — | 0.081 g | |
| Isoleucine (EAA, BCAA) | — | 0.080 g | |
| Leucine (EAA, BCAA) | — | 0.119 g | |
| Lysine (EAA) | — | 0.130 g | |
| Methionine (EAA) | — | 0.038 g | |
| Cystine (conditionally essential) | — | 0.029 g | |
| Phenylalanine (EAA) | — | 0.099 g | |
| Tyrosine (conditionally essential) | — | 0.058 g | |
| Valine (EAA, BCAA) | — | 0.125 g | |
| Arginine (conditionally essential) | — | 0.123 g | |
| Histidine (EAA) | — | 0.042 g | |
| Alanine | — | 0.076 g | |
| Aspartic acid | — | 0.583 g | |
| Glutamic acid | — | 0.427 g | |
| Glycine (conditionally essential) | — | 0.069 g | |
| Proline (conditionally essential) | — | 0.076 g | |
| Serine | — | 0.091 g | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Iodine | |||
| Iodine mcg/100gB | — | 0.500 mcg | |
* All values per 100g edible portion. Source: USDA FNDDS and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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