Sweet potato vs Sugars
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Sweet potato, cooked, candied, home-prepared is higher in more vitamins & minerals
Calories (kcal)
Sweet potato 164
Sugars 387
Protein (g)
Sweet potato 0.890
Sugars 0
Carbs (g)
Sweet potato 32.1
Sugars 100.0
Fat (g)
Sweet potato 3.54
Sugars 0
Fiber (g)
Sweet potato 2.10
Sugars 0
Quick answers
Which has more protein?
Sweet potato, cooked, candied, home-prepared — 0.890g vs 0g per 100g.
Which has fewer calories?
Sweet potato, cooked, candied, home-prepared — 164 vs 387 kcal per 100g.
Which is more nutrient-dense?
Sweet potato, cooked, candied, home-prepared 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 | Sugars | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 164 kcal | 387 kcal | -58% |
| Macronutrients | |||
| Water | 62.8 g | 0.020 g | +313650% |
| Protein | 0.890 g | 0 g | |
| Total lipid (fat) | 3.54 g | 0 g | |
| Carbohydrate, by difference | 32.1 g | 100.0 g | -68% |
| Fiber, total dietary | 2.10 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.17 g | 0 g | |
| Fatty acids, total monounsaturated | 0.881 g | 0 g | |
| Fatty acids, total trans | 0.136 g | — | |
| Cholesterol | 9.00 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 9.00 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.021 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.041 mg | 0.019 mg | +116% |
| Niacin (Vitamin B3) | 0.406 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.305 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.050 mg | 0 mg | |
| Biotin (Vitamin B7) | 6.00 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 11.6 mg | 0 mg | |
| Vitamin B-12 — Cobalamin | 0.010 ug | 0 ug | |
| Vitamin A, RAE | 349 ug | 0 ug | |
| Carotene, beta | 3858 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.900 mg | 0 mg | |
| Vitamin D (D2 + D3) | 0.100 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 26.0 mg | 1.00 mg | +2500% |
| Iron, Fe | 0.790 mg | 0.050 mg | +1480% |
| Magnesium, Mg | 13.0 mg | 0 mg | |
| Phosphorus, P | 25.0 mg | 0 mg | |
| Potassium, K | 178 mg | 2.00 mg | +8800% |
| Sodium, Na | 119 mg | 1.00 mg | +11800% |
| Zinc, Zn | 0.170 mg | 0.010 mg | +1600% |
| Copper, Cu | 0.113 mg | 0.007 mg | +1514% |
| Manganese, Mn | 0.442 mg | 0.004 mg | +10950% |
| Selenium, Se | 0.800 ug | 0.600 ug | +33% |
| Other Nutrients | |||
| Energy | 686 kj | 1618 kj | -58% |
| Ash | 0.690 g | 0.010 g | +6800% |
| Total Sugars | 27.3 g | 99.8 g | -73% |
| Sucrose | 26.6 g | 99.8 g | -73% |
| Glucose | 0.380 g | 0 g | |
| Fructose | 0.310 g | 0 g | |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0 g | = |
| Fluoride, F | 8.00 ug | 0 ug | |
| Folic acid (Vitamin B9 — synthetic) | 6.00 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 6.00 ug | 0 ug | |
| Betaine | 0 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 28.0 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 6524 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| 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 E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 2.00 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.100 ug | — | |
| Vitamin K1 — Phylloquinone | 2.10 ug | 0 ug | |
| SFA 4:0 (Butyric acid) | 0.134 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0.083 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.049 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.105 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.108 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.309 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.934 g | 0 g | |
| SFA 17:0 (Margaric acid) | 0.023 g | — | |
| SFA 18:0 (Stearic acid) | 0.419 g | 0 g | |
| SFA 20:0 (Arachidic acid) | 0.006 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.040 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.837 g | 0 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.004 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.198 g | 0 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.174 g | 0 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.024 g | 0 g | |
| 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 | = |
| Phytosterols | 0 mg | — | |
| Stigmasterol | 0 mg | — | |
| Campesterol | 0 mg | — | |
| Beta-sitosterol | 0 mg | — | |
| Tryptophan (EAA) | 0.017 g | — | |
| Threonine (EAA) | 0.046 g | — | |
| Isoleucine (EAA, BCAA) | 0.031 g | — | |
| Leucine (EAA, BCAA) | 0.052 g | — | |
| Lysine (EAA) | 0.038 g | — | |
| Methionine (EAA) | 0.016 g | — | |
| Cystine (conditionally essential) | 0.012 g | — | |
| Phenylalanine (EAA) | 0.049 g | — | |
| Tyrosine (conditionally essential) | 0.020 g | — | |
| Valine (EAA, BCAA) | 0.048 g | — | |
| Arginine (conditionally essential) | 0.031 g | — | |
| Histidine (EAA) | 0.017 g | — | |
| Alanine | 0.042 g | — | |
| Aspartic acid | 0.206 g | — | |
| Glutamic acid | 0.090 g | — | |
| Glycine (conditionally essential) | 0.034 g | — | |
| Proline (conditionally essential) | 0.031 g | — | |
| Serine | 0.049 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Fluoride | |||
| Mean mcg/100g ** | 8.00 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Sweet potato, cooked, candied, home-prepared nutrition facts Sugars, granulated nutrition facts Compare other foods →
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