Which has more protein, Sweet potatoes, orange flesh, without skin, raw or Flour, rye?

Flour, rye has more protein at 8.40g per 100g, compared to 1.58g for Sweet potatoes, orange flesh, without skin, raw.

Which has more calories, Sweet potatoes, orange flesh, without skin, raw or Flour, rye?

Calorie data is not available for one or both foods.

Is Sweet potatoes, orange flesh, without skin, raw healthier than Flour, rye?

Based on vitamin and mineral density, Flour, rye scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

Sweet potatoes vs Flour

Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods

Flour, rye is higher in more vitamins & minerals

Calories (kcal)

Sweet potatoes —

Flour —

Protein (g)

Sweet potatoes 1.58

Flour 8.40

Carbs (g)

Sweet potatoes 17.3

Flour 77.2

Fat (g)

Sweet potatoes 0.375

Flour 1.91

Fiber (g)

Sweet potatoes —

Flour 13.7

Quick answers

Which has more protein?

Flour, rye — 8.40g vs 1.58g per 100g.

Which is more nutrient-dense?

Flour, rye 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 potatoes	Flour	Diff
Macronutrients
Water	79.5 g	11.1 g	+615%
Protein	1.58 g	8.40 g	-81%
Total lipid (fat)	0.375 g	1.91 g	-80%
Carbohydrate, by difference	17.3 g	77.2 g	-78%
Fiber, total dietary	—	13.7 g
Sugars, Total	6.06 g	—
Vitamins
Vitamin C, total ascorbic acid	14.8 mg	—
Thiamin (Vitamin B1)	0.045 mg	0.216 mg	-79%
Riboflavin (Vitamin B2)	—	0.170 mg
Niacin (Vitamin B3)	0.433 mg	1.16 mg	-63%
Vitamin B-6 — Pyridoxine	0.124 mg	0.164 mg	-24%
Vitamin K2 — Menaquinone-4 (MK-4)	0 ug	—
Minerals
Calcium, Ca	22.3 mg	32.2 mg	-31%
Iron, Fe	0.398 mg	2.54 mg	-84%
Magnesium, Mg	19.1 mg	95.4 mg	-80%
Phosphorus, P	36.7 mg	280 mg	-87%
Potassium, K	486 mg	434 mg	+12%
Sodium, Na	0 mg	0 mg	=
Zinc, Zn	0.337 mg	2.33 mg	-86%
Copper, Cu	0.187 mg	0.338 mg	-45%
Manganese, Mn	0.417 mg	2.13 mg	-80%
Selenium, Se	0 ug	16.6 ug	-100%
Other Nutrients
Energy (Atwater General Factors)	79 kcal	359 kcal	-78%
Energy (Atwater Specific Factors)	77 kcal	351 kcal	-78%
Nitrogen	0.252 g	1.44 g	-82%
Ash	1.18 g	1.40 g	-16%
Total dietary fiber (AOAC 2011.25)	4.44 g	17.9 g	-75%
High Molecular Weight Dietary Fiber (HMWDF)	4.25 g	13.0 g	-67%
Low Molecular Weight Dietary Fiber (LMWDF)	0.157 g	4.90 g	-97%
Beta-glucan	—	1.91 g
Sucrose	3.06 g	—
Glucose	0.976 g	—
Fructose	0.928 g	—
Lactose	0 g	—
Maltose	1.10 g	—
Starch	—	54.1 g
Molybdenum, Mo	0 ug	75.5 ug	-100%
Biotin	—	8.98 ug
Vitamin K1 — Phylloquinone	0.200 ug	—
Vitamin K (Dihydrophylloquinone — K1 reduced form)	0 ug	—

* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.

Sweet potatoes, orange flesh, without skin, raw nutrition facts Flour, rye nutrition facts Compare other foods →

Dig deeper — biggest differences

Selenium, Se -100% in Sweet potatoes, orange flesh, without skin, raw Phosphorus, P -87% in Sweet potatoes, orange flesh, without skin, raw Zinc, Zn -86% in Sweet potatoes, orange flesh, without skin, raw Iron, Fe -84% in Sweet potatoes, orange flesh, without skin, raw

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