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Potatoes vs sweet potatoes

By our estimate, sweet potatoes are more filling per calorie than potatoes: 5 versus 4 out of 5. Sweet potatoes have more fiber: 2.5 g per 100 g, versus 1.8 g for potatoes.

Two boiled starchy roots.

Prepared by
Last updated
Sources
3 primary
Data
USDA FDC 170438 and 168484

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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 and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Potato, boiled in skin; Sweet potato, boiled.
NutrientPotatoesserving: 150 g (5.5 oz)Sweet potatoesserving: 120 g (4 oz)Difference
Calories87 kcal per 100 g (3.5 oz)131 kcal per serving76 kcal per 100 g (3.5 oz)91 kcal per serving−11 kcal per 100 g (3.5 oz)−39 kcal per serving
Protein1.9 g per 100 g (3.5 oz)2.8 g per serving1.4 g per 100 g (3.5 oz)1.6 g per serving−0.5 g per 100 g (3.5 oz)−1.2 g per serving
Carbohydrates20.1 g per 100 g (3.5 oz)30.2 g per serving17.7 g per 100 g (3.5 oz)21.2 g per serving−2.4 g per 100 g (3.5 oz)−8.9 g per serving
of which sugars0.9 g per 100 g (3.5 oz)1.4 g per serving5.7 g per 100 g (3.5 oz)6.9 g per serving+4.8 g per 100 g (3.5 oz)+5.5 g per serving
Fiber1.8 g per 100 g (3.5 oz)2.7 g per serving2.5 g per 100 g (3.5 oz)3 g per serving+0.7 g per 100 g (3.5 oz)+0.3 g per serving
Fat0.1 g per 100 g (3.5 oz)0.2 g per serving0.1 g per 100 g (3.5 oz)0.2 g per serving0 g per 100 g (3.5 oz)0 g per serving
of which saturated0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
Water77 g per 100 g (3.5 oz)115.5 g per serving80.1 g per 100 g (3.5 oz)96.1 g per serving+3.1 g per 100 g (3.5 oz)−19.4 g per serving
Protein per 100 kcal2.1 g1.8 g−0.3 g
Estimated satiety (1 to 5)4 / 55 / 5+1
Holt satiety index (white bread = 100)323not measured—

In bold, the value more favorable to satiety when the gap is clear. Difference: Sweet potatoes minus Potatoes. Source: USDA FDC 170438 and 168484.

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.

  • Potatoes: Low energy density; moderate fiber per calorie; high water content.
  • Sweet 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

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Potatoes, boiled, cooked in skin, flesh, without salt (FDC ID 170438).accessed .
  2. European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .
  3. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Sweet potato, cooked, boiled, without skin (FDC ID 168484).accessed .