Sweet potato vs Potato: Calories, Protein and Which to Choose
A side-by-side comparison of Sweet potato and Potato per 100 g and per serving, using USDA and TACO data. See which has more protein, fewer calories and how to swap one for the other.
| Nutrient | Sweet potato | Potato |
|---|---|---|
| kcal | 90 | 87 |
| Protein | 2 g | 1.9 g |
| Carbohydrates | 20.7 g | 20.1 g |
| Sugar | 6.5 g | 0.9 g |
| Fibre | 3.3 g | 1.8 g |
| Fat | 0.2 g | 0.1 g |
| Sodium | 36 mg | 4 mg |
| Nutrient | Sweet potato | Potato |
|---|---|---|
| kcal | 180 | 174 |
| Protein | 4 g | 3.8 g |
| Carbohydrates | 41.4 g | 40.2 g |
| Sugar | 13 g | 1.8 g |
| Fibre | 6.6 g | 3.6 g |
| Fat | 0.4 g | 0.2 g |
| Sodium | 72 mg | 8 mg |
Values based on USDA FoodData Central and TACO (Brazil).
The verdict
- Both have practically the same protein per 100 g.
- Calories per 100 g are similar.
Swap equivalents
- 100 g of Sweet potato has the same calories as 105 g of Potato.
Frequently asked questions
Which is better: Sweet potato or Potato?
It depends on your goal. Per 100 g, Sweet potato has 90 kcal and 2 g of protein; Potato has 87 kcal and 1.9 g. Both have practically the same protein per 100 g. Calories per 100 g are similar. Both fit a balanced diet — the daily total is what matters.
Can I swap Sweet potato for Potato?
Yes. To keep calories the same, swap 100 g of Sweet potato for about 105 g of Potato. In the meal plan generator, food swaps do this maths while keeping the meal on target.
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