Comparing Nutrients in 100 calories Baked Sweet Potato VS Baked White Potatoes

Weight per 100 calories

• Baked Sweet Potato: 111g
• Baked White Potatoes: 109g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 100 calories - Baked Sweet Potato or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Baked Sweet Potato	Baked White Potatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.17g	0.17% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.14% 0.043g	32g per day for Men 19-50 years
Omega 3	0.42% 0.007g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	0.31% 0.053g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	17.6% 23g	130g per day for Men 19-50 years
Sugars	9.93% 7.2g	2.3% 1.66g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.77% 0.56g	0.54% 0.39g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.63g	% 0.68g	g per day for Men 19-50 years
Sucrose	% 2.53g	% 0.43g	g per day for Men 19-50 years
Fiber	9.65% 3.67g	6% 2.3g	38g per day for Men 19-50 years
Protein	4% 2.23g	4.08% 2.3g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	119% 1068μg	0.12% 1.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.9% 0.12mg	4.35% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.06% 0.12mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.9% 2.67μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.67% 6.67μg	10.3% 41.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	24% 21.8mg	15.2% 13.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.26% 0.79mg	0.29% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.13% 2.56μg	2.45% 2.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Baked White Potatoes	Recommended Dietary Allowance
Calcium	4.22% 42.2mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	15.3% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	9.6% 0.77mg	8.7% 0.7mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	7% 29.3mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	8.93% 0.21mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	8.57% 60mg	11.6% 81.5mg	700mg per day for Men 19-50 years
Potassium	15.5% 528mg	17.4% 591mg	3400mg per day for Men 19-50 years
Selenium	0.4% 0.22μg	0.99% 0.54μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0.51% 7.6mg	1500mg per day for Men 19-50 years
Zinc	3.23% 0.36mg	3.46% 0.38mg	11mg per day for Men 19-50 years
Water	2.28% 84.2g	2.2% 82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Baked Sweet Potato vs Baked White Potatoes:

• Sweet Potato Baked in skin, flesh only has 982.4 times more Vitamin A, 2.3 times more Vitamin B1, 2.5 times more Vitamin B2, 2.4 times more Vitamin B5, 1.4 times more Vitamin B6, 1.6 times more Vitamin C and 18.1 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 6.2 times more Vitamin B9 than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Baked Whole White Potatoes have similar amounts of Vitamin B3 and Vitamin K per 100 kcal.
• Both Sweet Potato Baked in skin, flesh only as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Baked Sweet Potato vs Baked White Potatoes:

• Sweet Potato Baked in skin, flesh only has 3.9 times more Calcium, 1.3 times more Copper, 2.7 times more Manganese and 5.3 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Phosphorus than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Baked Whole White Potatoes have similar amounts of Iron, Magnesium, Potassium, Zinc and Water per 100 kcal.
• Both Sweet Potato Baked in skin, flesh only as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Sweet Potato Baked in skin, flesh only has 4.3 times more Sugars and 1.6 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.4 times more Omega 3 than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Sweet Potato Baked in skin, flesh only as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.