Short answer
This page puts the Thrive cards for Sweet potato and Potato side by side. Every number comes from the same USDA FoodData Central or UK CoFID row as the card. There is no winner: which one fits depends on what you eat it with and how much.
| Nutrient | Sweet potato per 100 g | Potato per 100 g | Sweet potato per 100 kcal | Potato per 100 kcal |
|---|---|---|---|---|
| Energy | 360 kJ / 86 kcal | 310 kJ / 74 kcal | — | — |
| Protein | 1.57 g | 1.8 g | 1.83 g | 2.43 g |
| Carbohydrate | 20.12 g | 17.5 g | 23.4 g | 23.65 g |
| Fibre | 3 g | 1.6 g | 3.49 g | 2.16 g |
| Fat | 0.05 g | 0.1 g | 0.06 g | 0.14 g |
| Saturated fat | 0.02 g | 0.03 g | 0.02 g | 0.04 g |
| Monounsaturated fat | 0 g | 0.01 g | 0 g | 0.01 g |
| Polyunsaturated fat | 0.01 g | 0.01 g | 0.02 g | 0.01 g |
| Vitamin C | 2.4 mg | 9 mg | 2.79 mg | 12.16 mg |
| Vitamin E | 0.26 mg | 0.01 mg | 0.3 mg | 0.01 mg |
| Vitamin K | 1.8 µg | 0 µg | 2.09 µg | 0 µg |
| Folate | 11 µg | 18 µg | 12.79 µg | 24.32 µg |
| Thiamin (B1) | 0.08 mg | 0.21 mg | 0.09 mg | 0.28 mg |
| Riboflavin (B2) | 0.06 mg | 0 mg | 0.07 mg | 0 mg |
| Niacin (B3) | 0.56 mg | 0.5 mg | 0.65 mg | 0.68 mg |
| Pantothenic acid (B5) | 0.8 mg | 0.43 mg | 0.93 mg | 0.58 mg |
| Vitamin B6 | 0.21 mg | 0.06 mg | 0.24 mg | 0.08 mg |
| Calcium | 30 mg | 6 mg | 34.88 mg | 8.11 mg |
| Iron | 0.61 mg | 0.34 mg | 0.71 mg | 0.46 mg |
| Magnesium | 25 mg | 18 mg | 29.07 mg | 24.32 mg |
| Potassium | 337 mg | 365 mg | 392 mg | 493 mg |
| Zinc | 0.3 mg | 0.2 mg | 0.35 mg | 0.27 mg |
| Copper | 0.15 mg | 0.06 mg | 0.18 mg | 0.08 mg |
| Manganese | 0.26 mg | 0.12 mg | 0.3 mg | 0.16 mg |
| Phosphorus | 47 mg | 31 mg | 54.65 mg | 41.89 mg |
| Sodium | 55 mg | 1 mg | 63.95 mg | 1.35 mg |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Three differences in the data
- calcium: Sweet potato lists 30 mg per 100 g and Potato 6 mg.
- Vitamin C: Potato lists 9 mg per 100 g and Sweet potato 2.4 mg.
- fibre: Sweet potato lists 3 g per 100 g and Potato 1.6 g.
Form matters
Sweet potato is shown as on its card (raw), and Potato as on its card (boiled). Dry and cooked forms of the same food differ a lot per 100 g, because cooking adds water. Per 100 kcal evens out water and fat.
Compare any other two foods in Compare.
Answer-ready
Per 100 g in Thrive's plant-food nutrition database, for calcium, Sweet potato lists 30 mg per 100 g and Potato 6 mg. Figures come from USDA FoodData Central and UK CoFID.