Potato vs Sweet Potato: Nutrition, Calories & Protein Compared



Potato - calories, kcal, weight, nutrition
Potato - calories, kcal, weight, nutrition

Potato vs Sweet potato
Nutrition Facts

Potato
Serving size:
  change
one potato (90g)cup, sliced (130g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Sweet Potato
Serving size:
  change
one sweet potato (230g)cup, cubes (150g)cup, mashed (210g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Potato vs Sweet Potato 100g Compare


per 100gPotatoSweet potato
Calories77 86
Carbohydrates17.49 g20.12 g
Fat0.09 g0.05 g
Saturated fat0.01 g0.02 g
Dietary fiber2.1 g3 g
Protein2.05 g1.57 g
Water79.25 g77.28 g
Calcium12 mg30 mg
Iron0.81 mg0.61 mg
Magnessium23 mg25 mg
Potassium425 mg337 mg
Sodium6 mg55 mg
Vitaminium A2 µg14187 µg
Vitaminium B1 (Thiamine)0.081 mg0.078 mg
Vitaminium B2 (riboflavin)0.032 mg0.061 mg
Vitaminium B3 (Niacin)1.061 mg0.557 mg
Vitaminium B50.279 mg0.8 mg
Vitaminium B60.298 mg0.209 mg
Vitaminium B9 (Folic acid)0.015 mg0.011 mg
Vitaminium C19.7 mg2.4 mg
Vitaminium E0.01 mg0.26 mg
Vitaminium K0.002 µg0.002 µg
Beta karoten4 mg8509 mg

The Great Debate: Potato vs Sweet Potato

When it comes to root vegetables, potatoes and sweet potatoes top the list in popularity. But beyond their delicious taste and versatility in the kitchen, these staples have fascinating histories and nutritional profiles that deserve a closer look. Did you know that the potato, originally from South America, was brought to Europe in the 16th century and became a staple crop? Or that sweet potatoes are not potatoes at all but rather part of the morning glory family? These tidbits add layers of intrigue to our comparison.

Caloric and Nutritional Content: A Closer Look

At first glance, the caloric difference between potatoes and sweet potatoes is minimal, with sweet potatoes having a slightly higher count (86 calories per 100 grams) compared to potatoes (77 calories per 100 grams). However, the devil is in the details when comparing their nutritional values. Sweet potatoes boast a higher fiber content (3g) and more beta-carotene, evident from their orange color, translating to an impressive 14,187 IU of vitamin A. Conversely, potatoes offer more vitamin C (19.7mg) and potassium (425mg).

The carb content also differs slightly, with sweet potatoes leading at 20.12g versus potatoes at 17.49g. Yet, this is balanced by the lower protein content in sweet potatoes (1.6g) compared to potatoes (2.05g). Both are virtually fat-free and have no cholesterol, making them heart-healthy choices.

Minerals and More: Beyond Basic Nutrition

When it comes to minerals, both root vegetables offer beneficial nutrients, though in varying amounts. Sweet potatoes have a higher calcium (30mg) and magnesium (25mg) content, while potatoes provide more potassium (425mg) and phosphorus (57mg). Both have equal amounts of zinc (0.3mg), but sweet potatoes edge out with slightly more iron (0.61mg) and significantly more vitamin B5 and B6.

One of the most striking nutritional differences is in vitamin A content, with sweet potatoes providing an astounding 14,187 IU compared to the meager 2 IU found in potatoes. This is due to the high beta-carotene content in sweet potatoes, which not only contributes to their vibrant orange color but also offers antioxidant benefits.

So, Which Is Healthier?

The choice between potatoes and sweet potatoes may come down to specific dietary needs or preferences. For those looking for higher fiber content or an antioxidant boost, sweet potatoes are the clear winner. However, if you're seeking more vitamin C or potassium in your diet, potatoes might be the way to go.

Ultimately, both potatoes and sweet potatoes can be part of a healthy diet. The key is in how they're prepared. Baking, roasting, or boiling can preserve their nutritional integrity, while frying or smothering them in unhealthy fats and sugars can negate their benefits.

In the end, the debate between potatoes and sweet potatoes isn't about which is better, but rather how each can be enjoyed and incorporated into a balanced diet. So, whether you prefer the creamy texture of a baked potato or the sweet, comforting taste of a mashed sweet potato, you can rest assured that both offer valuable nutrients to your meals.

Potato 100g

77kcal

Calories source

  • 89% CARBS.
  • 10% PROTEIN
  • 1% FAT

Sweet potato 100g

86kcal

Calories source

  • 92% CARBS
  • 7% PROTEIN
  • 1% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com 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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