Sweet Potato vs Red Potato: Nutrition, Calories & Protein Compared



Sweet potato - calories, kcal, weight, nutrition
Sweet potato - calories, kcal, weight, nutrition

Sweet potato vs Red potato
Nutrition Facts

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.
Red Potato
Serving size:
  change
one red potato (230g)slice (35g)cup (135g)half cup (67.5g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total 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 vs Red Potato 100g Compare


per 100gSweet potatoRed potato
Calories86 70
Carbohydrates20.12 g15.9 g
Fat0.05 g0.14 g
Dietary fiber3 g1.7 g
Protein1.57 g1.89 g
Water77.28 g80.96 g
Calcium30 mg10 mg
Iron0.61 mg0.73 mg
Magnessium25 mg22 mg
Potassium337 mg455 mg
Sodium55 mg18 mg
Vitaminium A14187 µg7 µg
Vitaminium B1 (Thiamine)0.078 mg0.081 mg
Vitaminium B2 (riboflavin)0.061 mg0.031 mg
Vitaminium B3 (Niacin)0.557 mg1.149 mg
Vitaminium B60.209 mg0.17 mg
Vitaminium B9 (Folic acid)0.011 mg0.018 mg
Vitaminium C2.4 mg8.6 mg
Vitaminium E0.26 mg0.01 mg
Vitaminium K0.002 µg0.003 µg

When it comes to choosing the perfect side dish for dinner, the potato family offers a diverse palette of options, each with its unique taste, texture, and nutritional profile. Among the most popular contenders are the sweet potato and the red potato. Both have rich histories, with the sweet potato often celebrated for its vibrant orange hue and sweet taste, and the red potato known for its waxy texture and ability to hold shape after cooking. But there's more to these root vegetables than meets the eye.

A Deep Dive into Sweet Potatoes

Sweet potatoes, with their distinctive orange flesh, are not only a feast for the eyes but also a powerhouse of nutrition. They are native to the Americas and have been cultivated for thousands of years. Sweet potatoes are often mistakenly called yams in the United States, but true yams are a different species altogether, native to Africa and Asia. One of the most fascinating facts about sweet potatoes is their versatility in cooking. They can be baked, mashed, fried, or even used in desserts, making them a favorite during the holiday season.

Unveiling the Red Potato

On the other hand, red potatoes, with their smooth, thin skin and white flesh, are a staple in many kitchens around the world. They are particularly favored in salads, soups, and stews because they hold their shape well when cooked. Red potatoes offer a subtly sweet, earthy flavor that complements a wide range of dishes. Interestingly, red potatoes are often considered more "gourmet" than their russet or white potato counterparts, perhaps due to their vibrant color and appealing texture.

Nutritional Comparison

When it comes to nutrition, both sweet potatoes and red potatoes bring a lot to the table, but in different ways. Sweet potatoes are a nutritional powerhouse, boasting a high content of vitamin A (14187 IU), thanks to their beta-carotene (8509 mcg) content. They also provide a good amount of fiber (3g) and potassium (337 mg), making them an excellent choice for those looking to improve their digestive health and maintain a healthy blood pressure.

Red potatoes, while lower in calories (70 calories per 100 grams compared to sweet potatoes' 86), excel in their vitamin C (8.6 mg) and potassium (455 mg) content, surpassing sweet potatoes in this regard. They are also a good source of vitamin B6 (0.17 mg) and iron (0.73 mg), nutrients essential for energy production and oxygen transport in the body.

Which One to Choose?

The choice between sweet potatoes and red potatoes often comes down to personal preference and dietary needs. If you're looking for a vitamin A boost and a sweet flavor, sweet potatoes are your go-to. On the other hand, if you prefer a potato that's lower in calories and higher in vitamin C, red potatoes might be the better option for you.

Ultimately, both sweet potatoes and red potatoes are healthy choices that can fit well into a balanced diet. They each offer unique flavors and nutritional benefits that make them worthy of inclusion in your meal planning. Whether roasted, boiled, mashed, or baked, these versatile vegetables can add color, flavor, and nutrition to your plate.

Sweet potato 100g

86kcal

Calories source

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

Red potato 100g

70kcal

Calories source

  • 88% CARBS
  • 10% PROTEIN
  • 2% 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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