Sweet Potato vs White Potato: nutrition compared
Per 100 g, sweet potato has 90 calories and 2 g of protein; white potato has 93 calories and 2.5 g of protein. Per 100 g, sweet potato has more vitamin A, manganese and vitamin C, and white potato has more folate.
Sweet potato: 1 medium baked sweet potato (114 g)
- Calories
- 103
- Protein
- 2.3 g
- Carbs
- 24 g
- Fat
- 0.2 g
White potato: 1 medium baked potato (173 g)
- Calories
- 161
- Protein
- 4.3 g
- Carbs
- 37 g
- Fat
- 0.2 g
Side by side
Per 100 g. Bold marks the clearly higher value (at least 10% and 2% of the Daily Value apart).
| Nutrient | Sweet potato | White potato |
|---|---|---|
| Calories | 90 | 93 |
| Protein | 2 g | 2.5 g |
| Carbs | 21 g | 21 g |
| Fat | 0.1 g | 0.1 g |
| Fiber | 3.3 g | 2.2 g |
| Potassium | 475 mg | 535 mg |
| Calcium | 38 mg | 15 mg |
| Iron | 0.7 mg | 1.1 mg |
| Magnesium | 27 mg | 28 mg |
| Zinc | 0.3 mg | 0.4 mg |
| Phosphorus | 54 mg | 70 mg |
| Vitamin C | 20 mg | 9.6 mg |
| Vitamin A | 961 mcg | 1 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin E | 0.7 mg | 0 mg |
| Vitamin K | 2.3 mcg | 2 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0 mg |
| Niacin (B3) | 1.5 mg | 1.4 mg |
| Vitamin B6 | 0.3 mg | 0.3 mg |
| Folate | 6 mcg | 28 mcg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Selenium | 0.2 mcg | 0.4 mcg |
| Copper | 161 mcg | 118 mcg |
| Manganese | 0.5 mg | 0.2 mg |
| Omega-3 | 0 mg | 0 mg |
| Saturated fat | 0.1 g | 0 g |
| Sodium | 36 mg | 10 mg |
| Cholesterol | 0 mg | 0 mg |
| Total sugars | 6.5 g | 1.2 g |
Sources: USDA FoodData Central #168483, Sweet potato, cooked, baked in skin, flesh, without salt; #170093, Potatoes, baked, flesh and skin, without salt.
Questions
Which has fewer calories, sweet potato or white potato?
They are within 10% of each other per 100 g: 90 for sweet potato and 93 for white potato. 1 medium baked sweet potato has 103 calories; 1 medium baked potato has 161 calories.
Which has more protein, sweet potato or white potato?
White potato has more protein per 100 g: 2 g for sweet potato and 2.5 g for white potato. 1 medium baked sweet potato has 2.3 g of protein; 1 medium baked potato has 4.3 g of protein.
Which has more fiber, sweet potato or white potato?
Sweet potato has more fiber: 3.3 g per 100 g for sweet potato and 2.2 g for white potato.
Which is healthier, sweet potato or white potato?
Per 100 g, sweet potato has more vitamin A, manganese and vitamin C, and white potato has more folate. Which fits better depends on what the rest of your day is short on.
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