Sweet potato vs White rice: Calories, Protein and Which to Choose
A side-by-side comparison of Sweet potato and White rice 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 | White rice |
|---|---|---|
| kcal | 90 | 130 |
| Protein | 2 g | 2.7 g |
| Carbohydrates | 20.7 g | 28.2 g |
| Sugar | 6.5 g | 0.1 g |
| Fibre | 3.3 g | 0.4 g |
| Fat | 0.2 g | 0.3 g |
| Sodium | 36 mg | 1 mg |
| Nutrient | Sweet potato | White rice |
|---|---|---|
| kcal | 180 | 195 |
| Protein | 4 g | 4.1 g |
| Carbohydrates | 41.4 g | 42.3 g |
| Sugar | 13 g | 0.2 g |
| Fibre | 6.6 g | 0.6 g |
| Fat | 0.4 g | 0.4 g |
| Sodium | 72 mg | 2 mg |
Values based on USDA FoodData Central and TACO (Brazil).
The verdict
- Both have practically the same protein per 100 g.
- Sweet potato has 40 fewer kcal per 100 g (31% less).
- Sweet potato has more fibre: 3.3 g versus 0.4 g per 100 g.
- For weight loss, Sweet potato gives you more food for fewer calories.
- For muscle or weight gain, White rice helps you hit calories with smaller portions.
Swap equivalents
- 100 g of Sweet potato has the same calories as 70 g of White rice.
Frequently asked questions
Which is better: Sweet potato or White rice?
It depends on your goal. Per 100 g, Sweet potato has 90 kcal and 2 g of protein; White rice has 130 kcal and 2.7 g. Both have practically the same protein per 100 g. Sweet potato has 40 fewer kcal per 100 g (31% less). Both fit a balanced diet — the daily total is what matters.
Can I swap Sweet potato for White rice?
Yes. To keep calories the same, swap 100 g of Sweet potato for about 70 g of White rice. In the meal plan generator, food swaps do this maths while keeping the meal on target.
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