Sweet Potato vs Russet Potato: Choose Wisely

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


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

Russet potato vs Sweet potato: Nutrition Comparison

per 100gSweet potatoRusset potato
Calories86 95
Carbohydrates20.12 g21.44 g
Fat0.05 g0.13 g
Dietary fiber3 g2.3 g
Protein1.6 g2.63 g
Calcium30 mg18 mg
Iron0.61 mg1.07 mg
Magnessium25 mg30 mg
Potassium337 mg550 mg
Sodium55 mg14 mg
Vitaminium B1 (Thiamine)0.078 mg0.067 mg
Vitaminium B2 (riboflavin)0.061 mg0.048 mg
Vitaminium B3 (Niacin)0.557 mg1.348 mg
Vitaminium B60.209 mg0.354 mg
Vitaminium B9 (Folic acid)11 mg0.026 mg
Vitaminium C2.4 mg8.3 mg
Vitaminium E0.26 mg0.07 mg
Vitaminium K1.8 mg0.002 mg

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

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
Sweet potato calories per:
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
Russet potato calories per:
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
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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