Sweet Potato vs Russet Potato: All Nutritional Differences
Where is more calories, protein, carbs - what is more healthy?
Less Calories in Sweet potato
At first glance, you can see that in sweet potato is less calories than in russet potato.
Sweet potato has 86 kcal per 100g and russet potato 95 kcal per 100g so it is pretty easy to calculate that the difference is about 10%.
In sweet potato and in russet potato most calories came from carbs.
See tables below to compare sweet potato with russet potato in details.
Sweet potato And Russet potato Nutrition Difference
- Calories:
russet potato - 10% more than sweet potato - Carbohydrates:
russet potato - 7% more than sweet potato - Fat:
russet potato - 160% more than sweet potato - Dietary fiber:
sweet potato - 30% more than russet potato - Protein:
russet potato - 64% more than sweet potato
Russet potato vs Sweet potato: Vitamins and Minerals Comparison
| per 100g | Sweet potato | Russet potato |
|---|---|---|
| Calories | 86 | 95 |
| Carbohydrates | 20.12 g | 21.44 g |
| Fat | 0.05 g | 0.13 g |
| Dietary fiber | 3 g | 2.3 g |
| Protein | 1.6 g | 2.63 g |
| Calcium | 30 mg | 18 mg |
| Iron | 0.61 mg | 1.07 mg |
| Magnessium | 25 mg | 30 mg |
| Potassium | 337 mg | 550 mg |
| Sodium | 55 mg | 14 mg |
| Vitaminium B1 (Thiamine) | 0.078 mg | 0.067 mg |
| Vitaminium B2 (riboflavin) | 0.061 mg | 0.048 mg |
| Vitaminium B3 (Niacin) | 0.557 mg | 1.348 mg |
| Vitaminium B6 | 0.209 mg | 0.354 mg |
| Vitaminium B9 (Folic acid) | 11 mg | 0.026 mg |
| Vitaminium C | 2.4 mg | 8.3 mg |
| Vitaminium E | 0.26 mg | 0.07 mg |
| Vitaminium K | 1.8 mg | 0.002 mg |
Less protein in sweet potato
It is aslo easy to see see that in sweet potato is less protein than in russet potato.
There is 2.63g per 100g of russet potato and 1.6g per 100g of sweet potato so using simple math we can see that difference is about 64%.
Less carbohydrates in sweet potato
In sweet potato is less carbohydrates than in russet potato.
There is 21.44g/100g of carbohydrates in russet potato and 20.12g/100g in sweet potato so let me do the math for you again - difference is about 7%.
Less fat in sweet potato
In sweet potato is less fats than in russet potato.
The tables above show us that there is 0.13g/100g of fats in russet potato and 0.05g/100g in sweet potato. In this case difference is about 160%.
Sweet potato
86kcal- Calories86
- Carbohydrates20.12 g
- Fat0.05 g
- Dietary fiber3 g
- Protein1.6 g
100g | ounce | single piece | cup | cubes | cup | mashed
Calories source
- 92% CARBS.
- 7% PROTEIN
- 1% FAT
Russet potato
95kcal- Calories95
- Carbohydrates21.44 g
- Fat0.13 g
- Dietary fiber2.3 g
- Protein2.63 g
100g | ounce | single piece | cup | half cup
Calories source
- 88% CARBS
- 11% PROTEIN
- 1% FAT
Vitamins: russet potato vs sweet potato
- Vitaminium B1 (Thiamine):
sweet potato - 16% more than russet potato - Vitaminium B2 (riboflavin):
sweet potato - 27% more than russet potato - Vitaminium B3 (Niacin):
russet potato - 142% more than sweet potato - Vitaminium B6:
russet potato - 69% more than sweet potato - Vitaminium B9 (Folic acid):
sweet potato - 42208% more than russet potato - Vitaminium C:
russet potato - 246% more than sweet potato - Vitaminium E:
sweet potato - 271% more than russet potato - Vitaminium K:
sweet potato - 89900% more than russet potato
Minerals: sweet potato vs russet potato
- Calcium:
sweet potato - 67% more than russet potato - Iron:
russet potato - 75% more than sweet potato - Magnessium:
russet potato - 20% more than sweet potato - Potassium:
russet potato - 63% more than sweet potato - Sodium:
sweet potato - 293% more than russet potato
Compares of sweet potato
- Sweet Potato vs Artichoke
- Sweet Potato vs Asparagus
- Sweet Potato vs Beetroot
- Sweet Potato vs Pepper
- Sweet Potato vs Bitter Melon
- Sweet Potato vs Broccoli
- see all compares of sweet potato
Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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