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

Sweet potatoes contain 76 calories and 1.4 g of protein, while white potatoes have 93 calories and 2.0 g of protein. Sweet potatoes are lower in calories and protein.

Sweet potatoes and white potatoes are popular starchy vegetables, each offering unique nutritional benefits. This comparison will highlight their differences in calories, protein, and other key nutrients.

What Is the Difference Between Sweet Potato and White Potato?

Sweet potato is a root vegetable known for its sweet flavor and vibrant orange color. It is rich in vitamins, particularly vitamin A. White potato is a starchy tuber that is commonly consumed worldwide. It is versatile in cooking and provides essential nutrients, including potassium.

Sweet Potato vs White Potato: Nutrition Side by Side

The following table provides a side-by-side comparison of sweet potatoes and white potatoes based on their nutritional content.

Nutrient (per 100 g)	Sweet potato (boiled)	Potato (baked, flesh)
Calories	76 kcal	93 kcal
Protein	1.4 g	2.0 g
Carbs	17.7 g	21.6 g
Sugar	5.7 g	1.7 g
Fat	0.1 g	0.1 g
Fiber	2.5 g	1.5 g
Sodium	27 mg	5 mg

Which Is Better, Sweet Potato or White Potato?

For weight loss: Sweet potatoes have 76 calories, while white potatoes have 93 calories, making sweet potatoes the lower-calorie option.

For muscle and protein: White potatoes provide 2.0 g of protein, compared to 1.4 g in sweet potatoes, making white potatoes higher in protein.

For low-carb or low-sugar: Sweet potatoes contain 17.7 g of carbs and 5.7 g of sugar, while white potatoes have 21.6 g of carbs and 1.7 g of sugar.

How to Track Sweet potato and White potato Accurately

Portions and macros can be easy to misjudge, leading to unintended 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. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

White potatoes have 2.0 g of protein, while sweet potatoes have 1.4 g of protein.

Which has fewer calories?

Sweet potatoes have 76 calories, while white potatoes have 93 calories.

What is the sugar content in sweet potatoes?

Sweet potatoes contain 5.7 g of sugar per 100 g.

What is the fiber content in white potatoes?

White potatoes have 1.5 g of fiber per 100 g.

How much sodium is in sweet potatoes?

Sweet potatoes contain 27 mg of sodium per 100 g.

What are the carbohydrate contents of both?

Sweet potatoes have 17.7 g of carbs, while white potatoes have 21.6 g of carbs per 100 g.

Key Takeaways

• Sweet potatoes: 76 calories per 100 g.
• White potatoes: 93 calories per 100 g.
• Sweet potatoes: 1.4 g protein per 100 g.
• White potatoes: 2.0 g protein per 100 g.
• Sweet potatoes: 5.7 g sugar per 100 g.
• White potatoes: 1.7 g sugar per 100 g.