Sunchoke vs White Potato: Calories and Nutrition Compared (2026)

Sunchoke has 73 calories and 2 g of protein, while white potato has 93 calories and 2.0 g of protein. Sunchoke is lower in calories by 20 calories.

Sunchoke and white potato are both popular root vegetables with distinct nutritional profiles. This comparison will highlight their calorie counts, macronutrient content, and fiber levels.

What Is the Difference Between Sunchoke and White Potato?

Sunchoke, also known as Jerusalem artichoke, is a tuber that belongs to the sunflower family. It is known for its nutty flavor and high in inulin, a type of fiber. White potato is a starchy tuber that is a staple food in many cultures. It is rich in carbohydrates and serves as a versatile ingredient in various dishes.

Sunchoke vs White Potato: Nutrition Side by Side

The following table provides a side-by-side comparison of the nutritional content of sunchoke and white potato per 100 g.

Nutrient (per 100 g)	Jerusalem artichoke (raw)	Potato (baked, flesh)
Calories	73 kcal	93 kcal
Protein	2 g	2.0 g
Carbs	17.4 g	21.6 g
Sugar	9.6 g	1.7 g
Fat	0.0 g	0.1 g
Fiber	1.6 g	1.5 g
Sodium	4 mg	5 mg

Which Is Better, Sunchoke or White Potato?

For weight loss: Sunchoke is lower in calories at 73, compared to white potato at 93, making it a better option for weight loss.

For muscle and protein: Both sunchoke and white potato have similar protein content, with sunchoke at 2 g and white potato at 2.0 g.

For low-carb or low-sugar: Sunchoke has 17.4 g of carbs and 9.6 g of sugar, while white potato contains 21.6 g of carbs and only 1.7 g of sugar.

How to Track Sunchoke and White potato Accurately

It's easy to misjudge portion sizes and macros, leading to unexpected calorie intake. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. This comparison is based on a per-100g basis. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

White potato has 2.0 g of protein, while sunchoke has 2 g of protein.

Which has fewer calories?

Sunchoke has 73 calories, while white potato has 93 calories.

What are the carbohydrate contents?

Sunchoke contains 17.4 g of carbs, whereas white potato contains 21.6 g of carbs.

How much sugar is in each?

Sunchoke has 9.6 g of sugar, while white potato has 1.7 g of sugar.

What is the fiber content?

Sunchoke contains 1.6 g of fiber, while white potato contains 1.5 g of fiber.

What is the sodium content?

Sunchoke has 4 mg of sodium, while white potato has 5 mg of sodium.

Key Takeaways

• Sunchoke has 73 calories per 100 g.
• White potato has 93 calories per 100 g.
• Sunchoke contains 2 g of protein.
• White potato contains 2.0 g of protein.
• Sunchoke has 17.4 g of carbs.
• White potato has 21.6 g of carbs.