Sweet Potato vs Oatmeal: All Nutritional Differences

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

Rating: 4.4 on 7 votes.
Marcin PiotrowiczMarcin Piotrowicz
Sweet potato - calories, kcal, weight, nutrition
Oatmeal - calories, kcal, weight, nutrition

Fact 1: There is More Calories in Sweet potato

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

Sweet potato has 86 kcal per 100g and oatmeal 68 kcal per 100g so it is pretty easy to calculate that the difference is about 26%.

In sweet potato and in oatmeal most calories came from carbs.

See tables below to compare sweet potato with oatmeal in details.

Fact 2: Sweet potato And Oatmeal Nutrition Difference

Oatmeal vs Sweet potato: Vitamins and Minerals Comparison

per 100gSweet potatoOatmeal
Calories86 68
Carbohydrates20.12 g11.67 g
Fat0.05 g1.36 g
Dietary fiber3 g1.7 g
Protein1.6 g2.37 g
Calcium30 mg80 mg
Iron0.61 mg5.96 mg
Magnessium25 mg26 mg
Phosphorus47 mg77 mg
Potassium337 mg61 mg
Sodium55 mg49 mg
Zink0.3 mg0.62 mg
Vitaminium B2 (riboflavin)0.061 mg0.215 mg
Vitaminium B3 (Niacin)0.557 mg3.025 mg
Vitaminium B50.8 mg0.317 mg
Vitaminium B60.209 mg0.29 mg
Vitaminium B9 (Folic acid)11 mg39 mg
Vitaminium E0.26 mg0.07 mg
Vitaminium K1.8 mg0.4 mg

Less protein in sweet potato

It is aslo easy to see see that in sweet potato is less protein than in oatmeal.

There is 2.37g per 100g of oatmeal and 1.6g per 100g of sweet potato so using simple math we can see that difference is about 48%.

More carbohydrates in sweet potato

In sweet potato is more carbohydrates than in oatmeal.

There is 11.67g/100g of carbohydrates in oatmeal and 20.12g/100g in sweet potato so let me do the math for you again - difference is about 72%.

Less fat in sweet potato

In sweet potato is less fats than in oatmeal.

The tables above show us that there is 1.36g/100g of fats in oatmeal and 0.05g/100g in sweet potato. In this case difference is about 2620%.

Sweet potato

  • Calories86
  • Carbohydrates20.12 g
  • Fat0.05 g
  • Dietary fiber3 g
  • Protein1.6 g
Sweet potato calories per:
100g | ounce | single piece | cup | cubes | cup | mashed

Calories source

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


  • Calories68
  • Carbohydrates11.67 g
  • Fat1.36 g
  • Dietary fiber1.7 g
  • Protein2.37 g
Oatmeal calories per:
100g | ounce | tablespoon | glass

Calories source

  • 68% CARBS
  • 14% PROTEIN
  • 18% FAT

Vitamins: oatmeal vs sweet potato

Minerals: sweet potato vs oatmeal

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy eating and living style promoter

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

Add comment

We use cookies to ensure that we give you the best experience on our website. If you continue to use this site we will assume that you are happy with it. Privacy Policy