Potato vs Sweet potato: nutrition compared
Potato has over 4× the folate, 1.6× the iron, 1.3× the phosphorus of Sweet potato per 100 g. Sweet potato has vitamin A where the other has almost none, over 17× the vitamin E, over 2× the manganese of Potato. Sweet potato is lower in calories (90 vs 93 kcal per 100 g).
% Daily Value per serving
Nutrient by nutrient
Per serving: Potato 1 potato medium (173 g), Sweet potato 1 medium (2" dia, 5" long, raw) (114 g). Per 100 g columns compare equal weights. The highlighted cell has the higher amount when the gap is at least 15%.
| Nutrient | Potato / serving | Sweet potato / serving | Potato / 100 g | Sweet potato / 100 g |
|---|---|---|---|---|
| Calories (kcal) | 161 8% | 103 5.1% | 93 | 90 |
| Protein (g) | 4.3 8.7% | 2.3 4.6% | 2.5 | 2 |
| Total fat (g) | 0.2 0.3% | 0.2 0.2% | 0.1 | 0.1 |
| Saturated fat (g) | 0.1 0.3% | 0.1 0.3% | 0 | 0.1 |
| Monounsaturated fat (g) | 0 | 0 | 0 | 0 |
| Polyunsaturated fat (g) | 0.1 | 0.1 | 0.1 | 0.1 |
| Omega-3 (ALA+EPA+DHA) (g) | 0.02 | 0.01 | 0.01 | 0.01 |
| Cholesterol (mg) | 0 0% | 0 0% | 0 | 0 |
| Carbohydrate (g) | 36.6 13% | 23.6 8.6% | 21.1 | 20.7 |
| Fiber (g) | 3.8 14% | 3.8 13% | 2.2 | 3.3 |
| Sugars (g) | 2 | 7.4 | 1.2 | 6.5 |
| Calcium (mg) | 26 2% | 43 3.3% | 15 | 38 |
| Iron (mg) | 1.9 10% | 0.8 4.4% | 1.1 | 0.7 |
| Magnesium (mg) | 48 12% | 31 7.3% | 28 | 27 |
| Phosphorus (mg) | 121 9.7% | 62 4.9% | 70 | 54 |
| Potassium (mg) | 926 20% | 542 12% | 535 | 475 |
| Sodium (mg) | 17 0.8% | 41 1.8% | 10 | 36 |
| Zinc (mg) | 0.6 5.7% | 0.4 3.3% | 0.4 | 0.3 |
| Copper (mg) | 0.2 23% | 0.18 20% | 0.12 | 0.16 |
| Manganese (mg) | 0.38 16% | 0.57 25% | 0.22 | 0.5 |
| Selenium (µg) | 0.7 1.3% | 0.2 0.4% | 0.4 | 0.2 |
| Vitamin A (RAE) (µg) | 2 0.2% | 1,096 122% | 1 | 961 |
| Vitamin C (mg) | 16.6 18% | 22.3 25% | 9.6 | 19.6 |
| Vitamin D (µg) | 0 0% | 0 0% | 0 | 0 |
| Vitamin E (mg) | 0.07 0.5% | 0.81 5.4% | 0.04 | 0.71 |
| Vitamin K (µg) | 3.5 2.9% | 2.6 2.2% | 2 | 2.3 |
| Thiamin (B1) (mg) | 0.11 9.2% | 0.12 10% | 0.06 | 0.11 |
| Riboflavin (B2) (mg) | 0.08 6.4% | 0.12 9.3% | 0.05 | 0.11 |
| Niacin (B3) (mg) | 2.4 15% | 1.7 11% | 1.4 | 1.5 |
| Vitamin B6 (mg) | 0.54 32% | 0.33 19% | 0.31 | 0.29 |
| Folate (DFE) (µg) | 48 12% | 7 1.7% | 28 | 6 |
| Vitamin B12 (µg) | 0 0% | 0 0% | 0 | 0 |
| Choline (mg) | 26 4.7% | 15 2.7% | 15 | 13 |
Highlighting marks the higher value; for calories, saturated fat, sugars, sodium and cholesterol "higher" is not better. Sources: USDA FoodData Central #170093 and #168483.
Frequently asked questions
Which is healthier, Potato or Sweet potato?
Potato has over 4× the folate, 1.6× the iron, 1.3× the phosphorus of Sweet potato per 100 g. Sweet potato has vitamin A where the other has almost none, over 17× the vitamin E, over 2× the manganese of Potato. Sweet potato is lower in calories (90 vs 93 kcal per 100 g). By nutrient density (NRF9.3 per 100 kcal) Potato scores 50 and Sweet potato scores 156. Which is 'healthier' depends on what you need more of.
Which has more protein, Potato or Sweet potato?
Potato: 2.5 g per 100 g for Potato vs 2 g for Sweet potato (4.3 vs 2.3 g per serving).
Which has fewer calories, Potato or Sweet potato?
Sweet potato: 93 kcal per 100 g for Potato vs 90 kcal for Sweet potato (161 vs 103 kcal per serving).
Related comparisons
Potato nutrition facts · Sweet potato nutrition facts · All comparisons
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.