Comparing Nutrients in 500 calories Sweet PotatoVS Baked White Potatoes

Weight per 500 calories

Sweet Potato

581g

Baked White Potatoes

544g

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

Which food has more nutrients per 500 calories - Sweet Potato or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Sweet Potato

92%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Sweet Potatovs Baked White Potatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.3%0.29g

Fat

0.84%0.82g

0.29 gvs0.82 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.33%0.1g

Saturated Fat

0.68%0.22g

0.1 gvs0.22 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.36%0.006g

Omega 3

5.1%0.082g

0.006 gvs0.082 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.44%0.076g

Omega 6

1.57%0.27g

0.076 gvs0.27 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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90%117g

Carbohydrate

88%115g

117 gvs115 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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33.5%24.3g

Sugars

11.5%8.3g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

24.3 gvs8.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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5.6%4.07g

Fructose

2.7%1.96g

≤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]

4.07 gvs1.96 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%5.6g

Glucose

%3.42g

5.6 gvs3.42 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%14.7g

Sucrose

%2.17g

14.7 gvs2.17 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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46%17.4g

Fiber

30%11.4g

17.4 gvs11.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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16.3%9.13g

Protein

20.4%11.4g

9.13 gvs11.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Sweet Potatovs Baked White Potatoes

458%4122μg

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

4122 μgvs5.43 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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37.8%0.45mg

Vitamin B1

21.7%0.26mg

Thiamine

0.45 mgvs0.26 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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27.3%0.35mg

Vitamin B2

18%0.23mg

Riboflavin

0.35 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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20.2%3.24mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

3.24 mgvs8.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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93%4.65mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

4.65 mgvs2.1 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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93%1.2mg

Vitamin B6

88.2%1.15mg

Pyridoxine

1.2 mgvs1.15 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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34%10μg

Vitamin B7

Biotin

10 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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16%64μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

64 μgvs207 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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15.5%14mg

Vitamin C

76%68.5mg

Ascorbic acid

14 mgvs68.5 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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10%1.5mg

Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

1.5 mgvs0.22 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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8.72%10.5μg

Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

10.5 μgvs14.7 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Sweet Potatovs Baked White Potatoes

17.4%174mg

Calcium

5.43%54.3mg

174 mgvs54.3 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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98%0.88mg

Copper

76.7%0.69mg

0.88 mgvs0.69 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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44.3%3.55mg

Iron

43.5%3.48mg

3.55 mgvs3.48 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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34.6%145mg

Magnesium

35%147mg

145 mgvs147 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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65.2%1.5mg

Manganese

44.7%1.03mg

1.5 mgvs1.03 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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39%273mg

Phosphorus

58.2%408mg

273 mgvs408 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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57.6%1959mg

Potassium

87%2957mg

1959 mgvs2957 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.34%3.5μg

Selenium

4.94%2.7μg

3.5 μgvs2.7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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21.3%320mg

Sodium

2.54%38mg

320 mgvs38 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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16%1.74mg

Zinc

17.3%1.9mg

1.74 mgvs1.9 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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12%449g

Water

11%410g

449 gvs410 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Sweet Potato vs Baked White Potatoes:

Raw Sweet Potato has 758.5 times more Vitamin A, 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 2.2 times more Vitamin B5 and 7 times more Vitamin E than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.6 times more Vitamin B3, 3.2 times more Vitamin B9, 4.9 times more Vitamin C and 1.4 times more Vitamin K than Raw Sweet Potato.
Both Raw Sweet Potato and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 500 kcal.
Both Raw Sweet Potato as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sweet Potato vs Baked White Potatoes:

Raw Sweet Potato has 3.2 times more Calcium, 1.3 times more Copper, 1.5 times more Manganese, 1.3 times more Selenium and 8.4 times more Sodium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.5 times more Phosphorus and 1.5 times more Potassium than Raw Sweet Potato.
Both Raw Sweet Potato and Baked Whole White Potatoes have similar amounts of Iron, Magnesium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Sweet Potato has 2.9 times more Sugars, 2.1 times more Fructose and 1.5 times more Fiber than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 14 times more Omega 3 and 1.3 times more Protein than Raw Sweet Potato.
Both Raw Sweet Potato and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Sweet Potato as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sweet PotatoVS Baked Sweet PotatoBaked White PotatoesVS Baked Sweet PotatoSweet PotatoVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Sweet PotatoVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Sweet Potato or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: