Food amount
For 200 calories, the comparison uses 263.2 g of sweet potato and 232.6 g of potato.
A closer look at a familiar choice
Sweet potato vs. Potato
Per 100 g, boiled sweet potato, without skin has 76 calories and 1.4 g protein; boiled potatoes, cooked without skin, flesh, without salt has 86 calories and 1.7 g protein. Change the basis to see the tradeoffs.
| Nutrient | Sweet potato | Potato |
|---|---|---|
| Calorieskcal | 76 | 86 |
| Proteing | 1.4 | 1.7 |
| Carbohydrateg | 17.7 | 20 |
| Fatg | 0.1 | 0.1 |
| Fiberg | 2.5 | 1.8 |
| Total sugarsg | 5.7 | 0.9 |
| Sodiummg | 27 | 5 |
| Saturated fatg | 0 | 0 |
Values change with the amount you choose. A dash means the nutrient was not reported.
The difference at 200 calories.
Protein
Potato provides more reported protein at equal calories: 3.6 g for sweet potato, compared with 4 g for potato.
Fiber
The fiber amounts are 6.6 g for sweet potato and 4.2 g for potato at 200 calories.
Sodium
At equal calories, the reported sodium amounts are 71 mg and 12 mg respectively. Added salt or a different brand can change this comparison.
Other choices to explore.
| Food | Basis | Calories | Protein | Fiber | Sodium |
|---|---|---|---|---|---|
| Seaweed, spirulina, rawUSDA SR Legacy | 100 g | 26 | 5.9 g | 0.4 g | 98 mg |
| Cowpeas, leafy tips, cooked, boiled, drained, without saltUSDA SR Legacy | 100 g | 22 | 4.7 g | — | 6 mg |
| Cowpeas, leafy tips, cooked, boiled, drained, with saltUSDA SR Legacy | 100 g | 22 | 4.7 g | — | 242 mg |