Potatoes vs sweet potatoes

Key differences

• Neither is a meaningful source of protein: 2.1 and 1.8 g per 100 kcal.
• Sweet potatoes have fewer calories: 76 kcal per 100 g, versus 87 for potatoes, so the same calories come with more grams of food.
• Sweet potatoes have more fiber: 2.5 g per 100 g, versus 1.8 g for potatoes.

Comparison per 100 g

Per typical serving

With typical servings, 150 g (5.5 oz) of potatoes have about 131 kcal and 2.8 g of protein, and 120 g (4 oz) of sweet potatoes about 91 kcal and 1.6 g.

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

By our estimate, sweet potatoes are more filling per calorie than potatoes: 5 versus 4 out of 5.

Only potatoes were measured in people, in the Holt satiety index (1995): 323 versus 100 for white bread.

• 4/5Potatoes: Low energy density; moderate fiber per calorie; high water content.
• 5/5Sweet potatoes: Very low energy density; moderate fiber per calorie; high water content.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people. Holt satiety index: Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.

When to choose each one

Potatoes

On the numbers they do not stand out from sweet potatoes in protein, calories, or fiber, so taste, price, or habit can decide.

Sweet potatoes

• If you want to eat more grams for the same calories: 76 kcal per 100 g.
• If you want to add fiber: 2.5 g per 100 g.
• If you prefer a lighter typical serving: about 91 kcal in 120 g (4 oz).

On a GLP-1 medication

Potatoes. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate.

Sweet potatoes. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

• Potatoes: every nutrient, frequently asked questions, and similar foods.
• Sweet potatoes: every nutrient, frequently asked questions, and similar foods.

Other comparisons

• White rice vs potatoes
• Cassava vs potatoes

See all comparisons