New Earth Essentials

Sweet potato vs Potatoes: Nutrient Comparison

Per 100 g, Sweet potato (boiled) and Potatoes (boiled) compared on the 34 of 34 nutrients where both records have a usable value. Sweet potato is higher in 10, Potatoes is higher in 22 and 2 are equal. Content in the food is compared, not absorption.

Vitamins

Vitamins per 100 g
NutrientSweet potatoPotatoesHigher
Vitamin A (RAE / retinol equivalent)787 µg0 µgSweet potato
Vitamin C12.8 mg13 mgPotatoes
Vitamin D0 µg0 µgEqual
Vitamin E0.94 mg0.05 mgSweet potato
Vitamin K (phylloquinone)2.1 µg2.2 µgPotatoes
Thiamin (B1)0.056 mg0.106 mgPotatoes
Riboflavin (B2)0.047 mg0.02 mgSweet potato
Niacin (B3)0.538 mg1.44 mgPotatoes
Pantothenic acid (B5)0.581 mg0.52 mgSweet potato
Vitamin B60.165 mg0.299 mgPotatoes
Biotin (B7)1.8 µg0.3 µgSweet potato
Folate (total)6 µg10 µgPotatoes
Vitamin B120 µg0 µgEqual
Choline10.8 mg13.5 mgPotatoes

Minerals

Minerals per 100 g
NutrientSweet potatoPotatoesHigher
Calcium27 mg5 mgSweet potato
Iron0.72 mg0.31 mgSweet potato
Magnesium18 mg22 mgPotatoes
Phosphorus32 mg44 mgPotatoes
Potassium230 mg379 mgPotatoes
Sodium27 mg240 mgPotatoes
Zinc0.2 mg0.3 mgPotatoes
Copper0.094 mg0.188 mgPotatoes
Manganese0.266 mg0.138 mgSweet potato
Selenium0.2 µg0.3 µgPotatoes
Iodine2 µg1 µgSweet potato

Amino acids

Amino acids per 100 g
NutrientSweet potatoPotatoesHigher
Tryptophan0.028 g0.029 gPotatoes
Threonine0.073 g0.068 gSweet potato
Isoleucine0.048 g0.076 gPotatoes
Leucine0.081 g0.112 gPotatoes
Lysine0.058 g0.114 gPotatoes
Methionine0.025 g0.03 gPotatoes
Phenylalanine0.078 g0.083 gPotatoes
Valine0.075 g0.105 gPotatoes
Histidine0.027 g0.041 gPotatoes

Sources and limitations

  • Sweet potato: USDA FoodData Central, SR Legacy, record 168484 (2018-04 (CSV)).
  • Potatoes: USDA FoodData Central, SR Legacy, record 170114 (2018-04 (CSV)).
  • Content in the food is compared; absorption and bioavailability are not.
  • A nutrient shown as “not compared” has no usable value in one of the records (missing, trace or defined differently); it is never counted as zero.
  • Not medical advice; no recommended intakes are shown.

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Dried foods and spices

Dried foods, powders and spices are measured in a concentrated form, so a spoonful of dried herbs can outrank a whole portion of fresh food per 100 g. To keep the default ranking comparable they are hidden. They are still in the data: switch on “Dried” to include them, or search for one by name.

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