Brown Rice vs Sweet Potato: The Healthier Choice

Where is more calories, protein, carbs - what is more healthy?

Brown rice - calories, kcal, weight, nutrition
Brown rice - calories, kcal, weight, nutrition

Sweet potato vs Brown rice: Nutrition Comparison

per 100gBrown riceSweet potato
Calories370 86
Carbohydrates78.68 g20.12 g
Fat2.75 g0.05 g
Dietary fiber3.5 g3 g
Protein7.6 g1.6 g
Calcium8 mg30 mg
Iron1.16 mg0.61 mg
Magnessium98 mg25 mg
Potassium219 mg337 mg
Sodium6 mg55 mg
Vitaminium B1 (Thiamine)0.277 mg0.078 mg
Vitaminium B2 (riboflavin)0.092 mg0.061 mg
Vitaminium B3 (Niacin)4.973 mg0.557 mg
Vitaminium B60.407 mg0.209 mg
Vitaminium B9 (Folic acid)0.014 mg11 mg
Vitaminium E0.09 mg0.26 mg
Vitaminium K0.001 mg1.8 mg

More Calories in Brown rice

At first glance, you can see that in brown rice is much more calories than in sweet potato.

Brown rice has 370 kcal per 100g and sweet potato 86 kcal per 100g so it is pretty easy to calculate that the difference is about 330%.

In brown rice and in sweet potato most calories came from carbs.

See tables below to compare brown rice with sweet potato in details.

Brown rice And Sweet potato Nutrition Difference

  • Calories:
    brown rice - 330% more than sweet potato
  • Carbohydrates:
    brown rice - 291% more than sweet potato
  • Fat:
    brown rice - 5400% more than sweet potato
  • Dietary fiber:
    brown rice - 17% more than sweet potato
  • Protein:
    brown rice - 375% more than sweet potato

More protein in brown rice

It is aslo easy to see see that in brown rice is more protein than in sweet potato.

There is 1.6g per 100g of sweet potato and 7.6g per 100g of brown rice so using simple math we can see that difference is about 375%.

More carbohydrates in brown rice

In brown rice is more carbohydrates than in sweet potato.

There is 20.12g/100g of carbohydrates in sweet potato and 78.68g/100g in brown rice so let me do the math for you again - difference is about 291%.

More fat in brown rice

In brown rice is more fats than in sweet potato.

The tables above show us that there is 0.05g/100g of fats in sweet potato and 2.75g/100g in brown rice. In this case difference is about 5400%.

Brown rice

  • Calories370
  • Carbohydrates78.68 g
  • Fat2.75 g
  • Dietary fiber3.5 g
  • Protein7.6 g
Brown rice calories per:
| ounce | handfull | tablespoon | glass | cup | cup | half cup

Calories source

  • 85% CARBS.
  • 8% PROTEIN
  • 7% FAT

Sweet potato

  • Calories86
  • Carbohydrates20.12 g
  • Fat0.05 g
  • Dietary fiber3 g
  • Protein1.6 g
Sweet potato calories per:
| ounce | single piece | cup | cubes | cup | mashed

Calories source

  • 92% CARBS
  • 7% PROTEIN
  • 1% FAT

Vitamins: sweet potato vs brown rice

  • Vitaminium B1 (Thiamine):
    brown rice - 255% more than sweet potato
  • Vitaminium B2 (riboflavin):
    brown rice - 51% more than sweet potato
  • Vitaminium B3 (Niacin):
    brown rice - 793% more than sweet potato
  • Vitaminium B6:
    brown rice - 95% more than sweet potato
  • Vitaminium B9 (Folic acid):
    sweet potato - 78471% more than brown rice
  • Vitaminium E:
    sweet potato - 189% more than brown rice
  • Vitaminium K:
    sweet potato - 179900% more than brown rice

Minerals: brown rice vs sweet potato

  • Calcium:
    sweet potato - 275% more than brown rice
  • Iron:
    brown rice - 90% more than sweet potato
  • Magnessium:
    brown rice - 292% more than sweet potato
  • Potassium:
    sweet potato - 54% more than brown rice
  • Sodium:
    sweet potato - 817% more than brown rice
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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