Sweet Potato vs Rice: What Should You Choose?

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

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

White rice vs Sweet potato: Nutrition Comparison

per 100gSweet potatoRice
Calories86 130
Carbohydrates20.12 g28.17 g
Fat0.05 g0.28 g
Dietary fiber3 g0.4 g
Protein1.6 g2.69 g
Calcium30 mg10 mg
Iron0.61 mg0.2 mg
Magnessium25 mg12 mg
Phosphorus47 mg3 mg
Potassium337 mg35 mg
Sodium55 mg1 mg
Zink0.3 mg3 mg
Vitaminium B1 (Thiamine)0.078 mg0.02 mg
Vitaminium B2 (riboflavin)0.061 mg0.013 mg
Vitaminium B3 (Niacin)0.557 mg0.4 mg
Vitaminium B60.209 mg0.093 mg
Vitaminium B9 (Folic acid)11 mg0.003 mg
Vitaminium E0.26 mg0.04 mg

Less Calories in Sweet potato

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

Sweet potato has 86 kcal per 100g and white rice 130 kcal per 100g so it is pretty easy to calculate that the difference is about 51%.

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

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

Sweet potato And White rice Nutrition Difference

  • Calories:
    white rice - 51% more than sweet potato
  • Carbohydrates:
    white rice - 40% more than sweet potato
  • Fat:
    white rice - 460% more than sweet potato
  • Dietary fiber:
    sweet potato - 650% more than white rice
  • Protein:
    white rice - 68% more than sweet potato

Less protein in sweet potato

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

There is 2.69g per 100g of white rice and 1.6g per 100g of sweet potato so using simple math we can see that difference is about 68%.

Less carbohydrates in sweet potato

In sweet potato is less carbohydrates than in white rice.

There is 28.17g/100g of carbohydrates in white rice and 20.12g/100g in sweet potato so let me do the math for you again - difference is about 40%.

Less fat in sweet potato

In sweet potato is less fats than in white rice.

The tables above show us that there is 0.28g/100g of fats in white rice and 0.05g/100g in sweet potato. In this case difference is about 460%.

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


  • Calories130
  • Carbohydrates28.17 g
  • Fat0.28 g
  • Dietary fiber0.4 g
  • Protein2.69 g
Rice calories per:
| ounce | handfull | tablespoon | cup | cup | half cup

Calories source

  • 89% CARBS
  • 9% PROTEIN
  • 2% FAT

Vitamins: white rice vs sweet potato

  • Vitaminium B1 (Thiamine):
    sweet potato - 290% more than white rice
  • Vitaminium B2 (riboflavin):
    sweet potato - 369% more than white rice
  • Vitaminium B3 (Niacin):
    sweet potato - 39% more than white rice
  • Vitaminium B6:
    sweet potato - 125% more than white rice
  • Vitaminium B9 (Folic acid):
    sweet potato - 366567% more than white rice
  • Vitaminium E:
    sweet potato - 550% more than white rice

Minerals: sweet potato vs white rice

  • Calcium:
    sweet potato - 200% more than white rice
  • Iron:
    sweet potato - 205% more than white rice
  • Magnessium:
    sweet potato - 108% more than white rice
  • Phosphorus:
    sweet potato - 1467% more than white rice
  • Potassium:
    sweet potato - 863% more than white rice
  • Sodium:
    sweet potato - 5400% more than white rice
  • Zink:
    white rice - 900% more than sweet potato
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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