Affiliate links on this page — disclosure. As an Amazon Associate, CJ Affiliate, and AWIN publisher we earn from qualifying purchases.
Sweet Potato vs Potato: Calories Compared
Potato is lower in calories (77 vs 86 per 100g). Sweet Potato has 1.6g protein per 100g versus 2g in Potato.
Per typical serving, Sweet Potato provides 114 kcal (based on a 133g portion) versus Potato at 164 kcal (213g). The average adult needs around 2,000 calories per day, so sweet potato contributes 5.7% and potato contributes 8.2% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Sweet Potato | Potato |
|---|---|---|
| Calories | 86 kcal | 77 kcal |
| Protein | 1.6g | 2g |
| Carbohydrates | 20.1g | 17.5g |
| of which Sugars | 4.2g | 0.8g |
| Fat | 0.1g | 0.1g |
| of which Saturates | 0g | 0g |
| Fibre | 3g | 2.1g |
| Sodium | 55mg | 6mg |
| Potassium | 337mg | 425mg |
| Calcium | 30mg | 12mg |
| Iron | 0.6mg | 0.8mg |
| Vitamin C | 2.4mg | 19.7mg |
| Vitamin A | 709µg | 0µg |
| Selenium | 1µg | 0µg |
| Riboflavin (B2) | 0.1mg | 0mg |
Nutrient-by-nutrient breakdown
- Calories: Sweet Potato has more (86kcal vs 77kcal per 100g) — a difference of 9kcal. Potato is the lower-calories option if that is your priority.
- Protein: Potato has more (2g vs 1.6g per 100g) — a difference of 0.4g. Potato is the stronger source of protein here.
- Carbohydrates: Sweet Potato has more (20.1g vs 17.5g per 100g) — a difference of 2.6g.
- Sugars: Sweet Potato has more (4.2g vs 0.8g per 100g) — a difference of 3.4g. Potato is the lower-sugars option if that is your priority.
- Fat: both foods contain the same amount (0.1g per 100g).
- Saturated fat: both foods contain the same amount (0g per 100g).
- Fibre: Sweet Potato has more (3g vs 2.1g per 100g) — a difference of 0.9g. Sweet Potato is the stronger source of fibre here.
- Sodium: Sweet Potato has more (55mg vs 6mg per 100g) — a difference of 49mg. Potato is the lower-sodium option if that is your priority.
- Potassium: Potato has more (425mg vs 337mg per 100g) — a difference of 88mg. Potato is the stronger source of potassium here.
- Calcium: Sweet Potato has more (30mg vs 12mg per 100g) — a difference of 18mg. Sweet Potato is the stronger source of calcium here.
- Iron: Potato has more (1mg vs 1mg per 100g) — a difference of 0mg. Potato is the stronger source of iron here.
- Vitamin c: Potato has more (20mg vs 2mg per 100g) — a difference of 17mg. Potato is the stronger source of vitamin C here.
- Vitamin a: Sweet Potato has more (709µg vs 0µg per 100g) — a difference of 709µg. Sweet Potato is the stronger source of vitamin A here.
- Selenium: Sweet Potato has more (1µg vs 0µg per 100g) — a difference of 1µg. Sweet Potato is the stronger source of selenium here.
- Riboflavin (b2): Sweet Potato has more (0mg vs 0mg per 100g) — a difference of 0mg. Sweet Potato is the stronger source of riboflavin (B2) here.
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Sweet Potato | % DV | Potato | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
Vegetables with similar water content and texture (leafy vs leafy, root vs root) tend to substitute most easily in cooked dishes.
Useful for comparing these foods
As an Amazon Associate and affiliate partner we earn from qualifying purchases and other referrals. Disclosure ›
Which should you choose?
If your priority is fewer calories, Potato is the lower-calorie option at 77 kcal per 100g. If you need more protein, Potato provides more at 2g per 100g. For lower carbohydrates, Potato has fewer carbs at 17.5g per 100g.
Both sweet potato and potato can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Sweet Potato or Potato?
Sweet Potato has 86 calories per 100g while Potato has 77 calories per 100g. Sweet Potato is higher in calories by 9 kcal per 100g.
Which has more protein, Sweet Potato or Potato?
Sweet Potato contains 1.6g of protein per 100g. Potato contains 2g of protein per 100g. Potato has more protein.
Is Sweet Potato healthier than Potato?
Sweet Potato has 86 kcal, 1.6g protein, 20.1g carbs and 0.1g fat per 100g. Potato has 77 kcal, 2g protein, 17.5g carbs and 0.1g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Sweet Potato or Potato?
Sweet Potato contains 3g of fibre per 100g, and Potato contains 2.1g per 100g. Sweet Potato has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Sweet Potato vs Potato?
A typical 1 medium of sweet potato (133g) is around 114 calories. A typical 1 medium potato of potato (213g) is around 164 calories — a difference of 50 kcal per serving in favour of sweet potato.
Can I substitute Sweet Potato for Potato in recipes?
Vegetables with similar water content and texture (leafy vs leafy, root vs root) tend to substitute most easily in cooked dishes.
Track both accurately
As an Amazon Associate and affiliate partner we earn from qualifying purchases and other referrals. Disclosure ›
Calorie Tracking Journal
Write down what you actually eat — it doubles the chance of hitting your goal.
Check Price →Last updated:
Figures per 100g from the USDA FoodData Central database (CC0 1.0).