Sweet potato vs Potato: nutrition comparison
Per 100 g · raw vs raw, flesh and skin
Per 100 g, sweet potato has 86 kcal and 1.6 g protein, while potato has 77 kcal and 2 g protein. Potato is the lighter option by 9 kcal. Potato delivers more protein (0.4 g more per 100 g). Sweet potato is higher in fiber. See the full breakdown below.
Source: USDA FoodData Central. Data as of June 2026.
Side-by-side nutrition (per 100 g)
| Sweet potato | Potato | Difference | |
|---|---|---|---|
| Calories | 86 kcal | 77 kcal | +9 kcal (12%) |
| Protein | 1.6 g | 2 g | −0.4 g (20%) |
| Carbohydrate | 20.1 g | 17.5 g | +2.6 g (15%) |
| Fat | 0.1 g | 0.1 g | same |
| Fiber | 3 g | 2.1 g | +0.9 g (43%) |
| Sugar | 4.2 g | 0.8 g | +3.4 g (425%) |
Source: USDA FoodData Central. Data as of June 2026.
How they differ
- Calories: Sweet potato is higher (86 vs 77 kcal).
- Protein: Potato leads with 2 g vs 1.6 g. That is 1.9 g/100 kcal for sweet potato and 2.6 g/100 kcal for potato.
- Fiber: Sweet potato provides more (3 g vs 2.1 g).
Which is "better" depends on your goals and the rest of your diet. This is general information, not medical or dietary advice.
Frequently asked questions
Which has more calories, sweet potato or potato?
Sweet potato has more — 86 kcal vs 77 kcal per 100 g, a difference of 9 kcal.
Which has more protein, sweet potato or potato?
Potato has more protein: 2 g vs 1.6 g per 100 g.
Is sweet potato healthier than potato?
"Healthier" depends on your goals. Per 100 g, sweet potato has 86 kcal and 1.6 g protein, while potato has 77 kcal and 2 g protein. Compare the full table above and consider the overall diet. This is general information, not dietary advice.
See each food in detail
Last updated: 2026-06-14