Sweet Potato vs Potato nutrition
Baked sweet potato has more sugar, fiber and calcium. Baked potato has more protein, calories and iron.
- Baked sweet potato100 g
- Baked potato100 g
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Each food is weighed the same: 100 grams of each. The longer bar has more.
Show all 15 nutrients
Exact amounts and % Daily Value
| Nutrient | Baked sweet potato | Baked potato | Daily Value |
|---|---|---|---|
| Calories | 90 kcal (5%) | 93 kcal (5%) | 2,000 kcal |
| Protein | 2 g (4%) | 2.5 g (5%) | 50 g |
| Fat | 0.15 g (<1%) | 0.13 g (<1%) | 78 g |
| Saturated fat | 0.05 g (<1%) | 0.03 g (<1%) | 20 g |
| Carbs | 20.7 g (8%) | 21.1 g (8%) | 275 g |
| Fiber | 3.3 g (12%) | 2.2 g (8%) | 28 g |
| Sugar | 6.5 g | 1.2 g | none set |
| Cholesterol | 0 mg (0%) | 0 mg (0%) | 300 mg |
| Salt (sodium) | 36 mg (2%) | 10 mg (<1%) | 2,300 mg |
| Potassium | 475 mg (10%) | 535 mg (11%) | 4,700 mg |
| Calcium | 38 mg (3%) | 15 mg (1%) | 1,300 mg |
| Iron | 0.69 mg (4%) | 1.1 mg (6%) | 18 mg |
| Magnesium | 27 mg (6%) | 28 mg (7%) | 420 mg |
| Vitamin A | 961 µg (107%) | 1 µg (<1%) | 900 µg |
| Vitamin C | 19.6 mg (22%) | 9.6 mg (11%) | 90 mg |
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How the numbers are taken. Amounts are per 100 g of the edible part, from USDA FoodData Central (SR Legacy, public domain), in the state named — raw, boiled, roasted and so on. Percentages use the FDA Daily Values for adults and children aged 4 and over, set around a 2,000-calorie diet; your own needs can be different. This site compares amounts — it does not give diet or medical advice. Sources and limits.
What is being compared
This page compares baked sweet potato and baked potato as USDA FoodData Central lists them: “Sweet potato, cooked, baked in skin, flesh, without salt” (FDC 168483) and “Potatoes, baked, flesh and skin, without salt” (FDC 170093). All figures start from 100 grams of the edible part. A search for “sweet potato” is taken here as baked sweet potato; sweet potato and boiled sweet potato are in the comparer above. A search for “potato” is taken here as baked potato; boiled potato, potato, red potato and baked Russet potato are in the comparer above.
Per 100 grams
Per 100 grams, baked sweet potato has more fat (0.15 vs 0.13 g), saturated fat (0.05 vs 0.03 g, 1.7 times as much), fiber (3.3 vs 2.2 g), sugars (6.5 vs 1.2 g, 5.5 times as much), sodium (36 vs 10 mg, 3.6 times as much), calcium (38 vs 15 mg, 2.5 times as much), vitamin A (961 vs 1 µg, about 961 times as much) and vitamin C (19.6 vs 9.6 mg, 2.0 times as much). Baked potato has more calories (93 vs 90 kcal), protein (2.5 vs 2 g), potassium (535 vs 475 mg), iron (1.1 vs 0.69 mg, 1.6 times as much) and magnesium (28 vs 27 mg). They are within 3% of each other for carbohydrate and cholesterol.
Read the rest — 4 more sections
Per serving
A serving as USDA measures it is 1 cup of baked sweet potato (200 g) and 1 label serving (NLEA) of baked potato (148 g). The baked sweet potato serving is 1.4 times as heavy, so per serving its numbers grow relative to the other. Switching to servings changes the leader for calories (now baked sweet potato), protein (now baked sweet potato), potassium (now baked sweet potato) and magnesium (now baked sweet potato). One serving is 180 kcal of baked sweet potato against 138 kcal of baked potato.
For the same calories
To get 100 kcal you would eat 111 g of baked sweet potato or 108 g of baked potato. At that equal energy, baked sweet potato carries 2.2 g of protein and baked potato 2.7 g. Fiber per 100 kcal is 3.7 g against 2.4 g. Measured per 100 kcal, every nutrient keeps the same leader as per 100 g.
Where the calories come from
Roughly, 9% of the energy in baked sweet potato comes from protein, 1% from fat and 90% from carbohydrate; for baked potato it is 10%, 1% and 88%. These shares use the general 4, 9 and 4 kcal per gram and can differ slightly from USDA's own energy factors.
Against the Daily Value
1 cup of baked sweet potato reaches its largest shares of the Daily Value in vitamin A (214%), vitamin C (44%) and fiber (24%); 1 label serving (NLEA) of baked potato reaches its largest shares of the Daily Value in potassium (17%), vitamin C (16%) and fiber (12%). Daily Values are the FDA label reference amounts for adults and children aged 4 and over, set around a 2,000-calorie diet; they are a yardstick for reading labels, not a target for any one person.