Food comparison · IFCT 2017
Sweet potato vs Potato: nutrition per 100 g
Surprisingly, sweet potato has more energy than potato per 100 g raw, 109 kcal against 70, according to IFCT 2017, because it holds less water and more carbohydrate. It has more than twice the fibre, 4.0 g against 1.7 g, and 5376 micrograms of beta-carotene, which potato lacks. Potato has more potassium, 541 mg against 345 mg, and more vitamin C.
Sweet potato and Potato, nutrient by nutrient
Every nutrient IFCT 2017 reports for both, per 100 g of the edible portion. The last column names the side with more of it, which is not always the better side: more sodium or saturated fat is not an advantage.
| Nutrient | Sweet potato | Potato | More in |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 109 kcal | 70 kcal | Sweet potato |
| Protein | 1.3 g | 1.5 g | Potato |
| Carbohydrate (available) | 24.2 g | 14.9 g | Sweet potato |
| Dietary fibre | 4 g | 1.7 g | Sweet potato |
| Free sugars | 3.6 g | 0.3 g | Sweet potato |
| Total fat | 0.3 g | 0.2 g | Sweet potato |
| Water | 69.2 g | 80.7 g | Potato |
| Fats | |||
| Saturated fat | 0.07 g | 0.04 g | Sweet potato |
| Monounsaturated fat | 0 g | 0.01 g | Potato |
| Polyunsaturated fat | 0.12 g | 0.13 g | Potato |
| Omega-3 (alpha-linolenic acid) | 20 mg | 32 mg | Potato |
| Cholesterol | 0 mg | 0 mg | Same |
| Minerals | |||
| Calcium | 28 mg | 10 mg | Sweet potato |
| Iron | 0.35 mg | 0.57 mg | Potato |
| Zinc | 0.16 mg | 0.28 mg | Potato |
| Magnesium | 17 mg | 24 mg | Potato |
| Phosphorus | 43 mg | 43 mg | Same |
| Potassium | 345 mg | 541 mg | Potato |
| Sodium | 30 mg | 4 mg | Sweet potato |
| Copper | 0.17 mg | 0.09 mg | Sweet potato |
| Vitamins | |||
| Vitamin C | 17.9 mg | 23.2 mg | Potato |
| Thiamine (B1) | 0.07 mg | 0.06 mg | Sweet potato |
| Riboflavin (B2) | 0.04 mg | 0.01 mg | Sweet potato |
| Niacin (B3) | 0.67 mg | 1.04 mg | Potato |
| Vitamin B6 | 0.12 mg | 0.1 mg | Sweet potato |
| Folate (B9) | 16 µg | 16 µg | Same |
| Vitamin E (alpha-tocopherol) | 0.01 mg | 0.06 mg | Potato |
| Vitamin K1 | 3 µg | 2.1 µg | Sweet potato |
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad.
Cite this page
NNWA Nutrition and Wellness Academy. Sweet potato vs Potato: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/compare/sweet-potato-vs-potato/
Energy and carbohydrate: the unexpected result
Sweet potato is often chosen as the lighter option, yet per 100 g raw it has 109 kcal and 24.2 g of carbohydrate, against 70 kcal and 14.9 g in potato. It ranks 1st of 10 roots and tubers for both energy and carbohydrate. The main reason is water: potato is 80.7 g water per 100 g, sweet potato 69.2 g. Sweet potato also has far more natural sugar, 3.6 g against 0.3 g, which is why it tastes sweet and caramelises when roasted. Protein is low in both, 1.3 g and 1.5 g.
Fibre and beta-carotene favour sweet potato
Sweet potato has 4.0 g of fibre per 100 g, about 2.4 times the 1.7 g in potato, which ranks last of the 10 roots and tubers for fibre. Fibre slows digestion and adds fullness, which partly offsets sweet potato's higher energy.
Sweet potato's standout is beta-carotene: 5376 micrograms per 100 g, ranking 8th of 160 foods, while IFCT lists none for potato. The body turns beta-carotene into vitamin A for eyesight and skin. The amount varies with flesh colour, and deeper orange varieties carry the most. Sweet potato also has more calcium, 28 mg against 10 mg, and a little more riboflavin and vitamin B6.
Potassium, vitamin C and iron favour potato
Potato has 541 mg of potassium per 100 g, about 1.6 times the 345 mg in sweet potato, and ranks 2nd of 10 roots and tubers for potassium. Potassium helps balance the effects of sodium on blood pressure. Potato also has more vitamin C, 23.2 mg against 17.9 mg, covering 29 per cent of a man's daily need, and more iron, zinc, magnesium and niacin. Folate is the same in both at 16 micrograms. Sweet potato has more sodium, 30 mg against 4 mg, though both amounts are small.
Shakarkandi chaat and aloo sabzi
Sweet potato is a winter street food in north India, roasted over coals and tossed with chaat masala and lemon, and a fasting food during Navratri and Ekadashi, boiled, roasted or made into halwa. Potato is in almost everything: aloo sabzi, dum aloo, aloo paratha, batata vada, samosa, aloo tikki and Bengal's aloo posto. How each is cooked matters more than which is chosen. Boiled or roasted, both are reasonable; deep-fried as chips, tikki or vada, both soak up oil. Values here are for raw tubers.
Which one, for what
For fibre and vitamin A, sweet potato is the better tuber, useful for children and anyone eating few orange or green vegetables. For fewer calories per 100 g, more potassium and vitamin C, potato leads. For weight control, boiled potato is lighter per 100 g; frying either undoes the benefit. For diabetes planning, sweet potato's fibre helps a little but its higher carbohydrate and sugar cancel part of that, so portions of both belong in a plan made with a doctor or dietitian. On budget and taste, potato is cheaper year round; sweet potato shines in winter and on fasting days.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about sweet potato vs potato
Does sweet potato have fewer calories than potato?
No, more. IFCT 2017 lists 109 kcal per 100 g of raw sweet potato and 70 kcal for potato. Sweet potato has less water and more carbohydrate and sugar. Its extra fibre helps fullness, but it is not the lower-calorie tuber.
Is sweet potato better for diabetes than potato?
Sweet potato has more fibre, 4.0 g against 1.7 g per 100 g, but also more carbohydrate, 24.2 g against 14.9 g, and more sugar. Neither is off limits; portion and cooking method matter most, and a doctor or dietitian should guide the plan.
Which has more vitamin A, sweet potato or potato?
Sweet potato. It has 5376 micrograms of beta-carotene per 100 g, ranking 8th of 160 foods in IFCT 2017, while potato has no listed beta-carotene. Orange-fleshed varieties carry the most.
Is potato unhealthy?
Potato is not unhealthy. It has 70 kcal per 100 g raw, useful potassium and vitamin C. The problem is usually the cooking: deep-fried chips, tikki and samosa add a lot of oil. Boiled, baked or in a light sabzi, potato fits a balanced diet.