Side-by-Side Comparison

Dates (Medjool) vs Sweet Potato (Baked/Cooked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Plump wrinkly dark amber Medjool dates on a modern plate

fruits

Dates (Medjool)

277Calories

1.8Protein

6.7Fiber

0.0Vit C

View Details

Baked sweet potato split open showing vivid orange flesh with natural steam

vegetables

Sweet Potato (Baked/Cooked)

90Calories

2.0Protein

3.3Fiber

19.6Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-68%

Sweet Potato (Baked/Cooked)

Sweet Potato (Baked/Cooked) has fewer calories (energy) (90 kcal vs 277 kcal, 187 kcal less).

Higher Protein

+11%

Sweet Potato (Baked/Cooked)

Sweet Potato (Baked/Cooked) provides 2.0 g vs 1.8 g in Dates (Medjool) (+0.20 g, +11%).

Higher Dietary Fiber

+103%

Dates (Medjool)

Dates (Medjool) provides 6.7 g vs 3.3 g in Sweet Potato (Baked/Cooked) (+3.4 g, +103%).

Higher Vitamin C

Sweet Potato (Baked/Cooked)

Sweet Potato (Baked/Cooked) provides 19.6 mg vs 0 mg in Dates (Medjool) (+19.6 mg).

Comparing per 100 g standard edible portion.

Nutrient

Dates (Medjool)100 g edible portion

Sweet Potato (Baked/Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Dates (Medjool) higher

Dates (Medjool)

277 kcal14% DV

Sweet Potato (Baked/Cooked)

90 kcal5% DV

Dates (Medjool) provides 277 kcal vs 90 kcal in Sweet Potato (Baked/Cooked) (+187 kcal, +208%).

ProteinSweet Potato (Baked/Cooked) higher

Dates (Medjool)

1.8 g4% DV

Sweet Potato (Baked/Cooked)

2.0 g4% DV

Sweet Potato (Baked/Cooked) provides 2.0 g vs 1.8 g in Dates (Medjool) (+0.20 g, +11%).

CarbohydratesDates (Medjool) higher

Dates (Medjool)

75.0 g27% DV

Sweet Potato (Baked/Cooked)

20.7 g8% DV

Dates (Medjool) provides 75.0 g vs 20.7 g in Sweet Potato (Baked/Cooked) (+54.3 g, +262%).

Dietary FiberDates (Medjool) higher

Dates (Medjool)

6.7 g24% DV

Sweet Potato (Baked/Cooked)

3.3 g12% DV

Dates (Medjool) provides 6.7 g vs 3.3 g in Sweet Potato (Baked/Cooked) (+3.4 g, +103%).

Total FatSimilar

Dates (Medjool)

0.15 g

Sweet Potato (Baked/Cooked)

0.15 g

Both Dates (Medjool) and Sweet Potato (Baked/Cooked) provide similar amounts of total fat (0.15 g).

Total SugarsDates (Medjool) higher

Dates (Medjool)

66.5 g133% DV

Sweet Potato (Baked/Cooked)

6.5 g13% DV

Dates (Medjool) provides 66.5 g vs 6.5 g in Sweet Potato (Baked/Cooked) (+60.0 g, +926%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Dates (Medjool)

0 mg

Sweet Potato (Baked/Cooked)

19.6 mg22% DV

Sweet Potato (Baked/Cooked) has higher vitamin c (19.6 mg vs 0 mg).

Vitamin A (RAE)Sweet Potato (Baked/Cooked) higher

Dates (Medjool)

7.0 µg1% DV

Sweet Potato (Baked/Cooked)

961 µg107% DV

Sweet Potato (Baked/Cooked) provides 961 µg vs 7.0 µg in Dates (Medjool) (+954 µg, +13629%).

Vitamin DSimilar

Dates (Medjool)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Dates (Medjool) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESweet Potato (Baked/Cooked) higher

Dates (Medjool)

0.05 mg

Sweet Potato (Baked/Cooked)

0.71 mg5% DV

Sweet Potato (Baked/Cooked) provides 0.71 mg vs 0.05 mg in Dates (Medjool) (+0.66 mg, +1320%).

Vitamin KDates (Medjool) higher

Dates (Medjool)

2.7 µg2% DV

Sweet Potato (Baked/Cooked)

2.3 µg2% DV

Dates (Medjool) provides 2.7 µg vs 2.3 µg in Sweet Potato (Baked/Cooked) (+0.4 µg, +17%).

Folate (DFE)Dates (Medjool) higher

Dates (Medjool)

15 µg4% DV

Sweet Potato (Baked/Cooked)

6.0 µg2% DV

Dates (Medjool) provides 15 µg vs 6.0 µg in Sweet Potato (Baked/Cooked) (+9.0 µg, +150%).

Thiamin (Vitamin B1)Sweet Potato (Baked/Cooked) higher

Dates (Medjool)

0.05 mg4% DV

Sweet Potato (Baked/Cooked)

0.11 mg9% DV

Sweet Potato (Baked/Cooked) provides slightly more thiamin (vitamin b1) (0.11 mg vs 0.05 mg).

Riboflavin (Vitamin B2)Similar

Dates (Medjool)

0.06 mg5% DV

Sweet Potato (Baked/Cooked)

0.11 mg8% DV

Both Dates (Medjool) and Sweet Potato (Baked/Cooked) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Dates (Medjool) higher

Dates (Medjool)

1.6 mg10% DV

Sweet Potato (Baked/Cooked)

1.5 mg9% DV

Dates (Medjool) provides 1.6 mg vs 1.5 mg in Sweet Potato (Baked/Cooked) (+0.12 mg, +8%).

Pantothenic Acid (B5)Sweet Potato (Baked/Cooked) higher

Dates (Medjool)

0.81 mg16% DV

Sweet Potato (Baked/Cooked)

0.88 mg18% DV

Sweet Potato (Baked/Cooked) provides 0.88 mg vs 0.81 mg in Dates (Medjool) (+0.08 mg, +10%).

Vitamin B6Similar

Dates (Medjool)

0.25 mg15% DV

Sweet Potato (Baked/Cooked)

0.29 mg17% DV

Both Dates (Medjool) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b6 (0.25 mg).

Vitamin B12Similar

Dates (Medjool)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Dates (Medjool) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Dates (Medjool)

1.0 mg

Sweet Potato (Baked/Cooked)

36.0 mg2% DV

Sweet Potato (Baked/Cooked) provides 36.0 mg vs 1.0 mg in Dates (Medjool) (+35.0 mg, +3500%).

PotassiumDates (Medjool) higher

Dates (Medjool)

696 mg15% DV

Sweet Potato (Baked/Cooked)

475 mg10% DV

Dates (Medjool) provides 696 mg vs 475 mg in Sweet Potato (Baked/Cooked) (+221 mg, +47%).

CalciumDates (Medjool) higher

Dates (Medjool)

64.0 mg5% DV

Sweet Potato (Baked/Cooked)

38.0 mg3% DV

Dates (Medjool) provides 64.0 mg vs 38.0 mg in Sweet Potato (Baked/Cooked) (+26.0 mg, +68%).

IronDates (Medjool) higher

Dates (Medjool)

0.90 mg5% DV

Sweet Potato (Baked/Cooked)

0.69 mg4% DV

Dates (Medjool) provides 0.90 mg vs 0.69 mg in Sweet Potato (Baked/Cooked) (+0.21 mg, +30%).

MagnesiumDates (Medjool) higher

Dates (Medjool)

54.0 mg13% DV

Sweet Potato (Baked/Cooked)

27.0 mg6% DV

Dates (Medjool) provides 54.0 mg vs 27.0 mg in Sweet Potato (Baked/Cooked) (+27.0 mg, +100%).

PhosphorusDates (Medjool) higher

Dates (Medjool)

62.0 mg5% DV

Sweet Potato (Baked/Cooked)

54.0 mg4% DV

Dates (Medjool) provides 62.0 mg vs 54.0 mg in Sweet Potato (Baked/Cooked) (+8.0 mg, +15%).

ZincDates (Medjool) higher

Dates (Medjool)

0.44 mg4% DV

Sweet Potato (Baked/Cooked)

0.32 mg3% DV

Dates (Medjool) provides 0.44 mg vs 0.32 mg in Sweet Potato (Baked/Cooked) (+0.12 mg, +38%).

Lipids1 nutrients

Saturated FatSimilar

Dates (Medjool)

0.03 g

Sweet Potato (Baked/Cooked)

0.05 g

Both Dates (Medjool) and Sweet Potato (Baked/Cooked) provide similar amounts of saturated fat (0.03 g).

Nutrient

Dates (Medjool)24 g (1 date (24 g))

Sweet Potato (Baked/Cooked)114 g (1 medium baked potato (114 g))

Macronutrients6 nutrients

Calories (Energy)Sweet Potato (Baked/Cooked) higher

Dates (Medjool)

66 kcal3% DV

Sweet Potato (Baked/Cooked)

103 kcal5% DV

Sweet Potato (Baked/Cooked) provides 103 kcal vs 66 kcal in Dates (Medjool) (+36 kcal, +54%).

ProteinSweet Potato (Baked/Cooked) higher

Dates (Medjool)

0.43 g1% DV

Sweet Potato (Baked/Cooked)

2.3 g5% DV

Sweet Potato (Baked/Cooked) provides 2.3 g vs 0.43 g in Dates (Medjool) (+1.9 g, +427%).

CarbohydratesSweet Potato (Baked/Cooked) higher

Dates (Medjool)

18.0 g7% DV

Sweet Potato (Baked/Cooked)

23.6 g9% DV

Sweet Potato (Baked/Cooked) provides 23.6 g vs 18.0 g in Dates (Medjool) (+5.6 g, +31%).

Dietary FiberSweet Potato (Baked/Cooked) higher

Dates (Medjool)

1.6 g6% DV

Sweet Potato (Baked/Cooked)

3.8 g13% DV

Sweet Potato (Baked/Cooked) provides 3.8 g vs 1.6 g in Dates (Medjool) (+2.2 g, +134%).

Total FatSweet Potato (Baked/Cooked) higher

Dates (Medjool)

0.04 g

Sweet Potato (Baked/Cooked)

0.17 g

Sweet Potato (Baked/Cooked) provides slightly more total fat (0.17 g vs 0.04 g).

Total SugarsDates (Medjool) higher

Dates (Medjool)

16.0 g32% DV

Sweet Potato (Baked/Cooked)

7.4 g15% DV

Dates (Medjool) provides 16.0 g vs 7.4 g in Sweet Potato (Baked/Cooked) (+8.6 g, +116%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Dates (Medjool)

0 mg

Sweet Potato (Baked/Cooked)

22.3 mg25% DV

Sweet Potato (Baked/Cooked) has higher vitamin c (22.3 mg vs 0 mg).

Vitamin A (RAE)Sweet Potato (Baked/Cooked) higher

Dates (Medjool)

1.7 µg

Sweet Potato (Baked/Cooked)

1,096 µg122% DV

Sweet Potato (Baked/Cooked) provides 1,096 µg vs 1.7 µg in Dates (Medjool) (+1,094 µg, +65111%).

Vitamin DSimilar

Dates (Medjool)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Dates (Medjool) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESweet Potato (Baked/Cooked) higher

Dates (Medjool)

0.01 mg

Sweet Potato (Baked/Cooked)

0.81 mg5% DV

Sweet Potato (Baked/Cooked) provides 0.81 mg vs 0.01 mg in Dates (Medjool) (+0.80 mg, +6645%).

Vitamin KSweet Potato (Baked/Cooked) higher

Dates (Medjool)

0.6 µg1% DV

Sweet Potato (Baked/Cooked)

2.6 µg2% DV

Sweet Potato (Baked/Cooked) provides 2.6 µg vs 0.6 µg in Dates (Medjool) (+2.0 µg, +305%).

Folate (DFE)Sweet Potato (Baked/Cooked) higher

Dates (Medjool)

3.6 µg1% DV

Sweet Potato (Baked/Cooked)

6.8 µg2% DV

Sweet Potato (Baked/Cooked) provides 6.8 µg vs 3.6 µg in Dates (Medjool) (+3.2 µg, +90%).

Thiamin (Vitamin B1)Sweet Potato (Baked/Cooked) higher

Dates (Medjool)

0.01 mg1% DV

Sweet Potato (Baked/Cooked)

0.12 mg10% DV

Sweet Potato (Baked/Cooked) provides slightly more thiamin (vitamin b1) (0.12 mg vs 0.01 mg).

Riboflavin (Vitamin B2)Sweet Potato (Baked/Cooked) higher

Dates (Medjool)

0.01 mg1% DV

Sweet Potato (Baked/Cooked)

0.12 mg9% DV

Sweet Potato (Baked/Cooked) provides slightly more riboflavin (vitamin b2) (0.12 mg vs 0.01 mg).

Niacin (Vitamin B3)Sweet Potato (Baked/Cooked) higher

Dates (Medjool)

0.39 mg2% DV

Sweet Potato (Baked/Cooked)

1.7 mg11% DV

Sweet Potato (Baked/Cooked) provides 1.7 mg vs 0.39 mg in Dates (Medjool) (+1.3 mg, +339%).

Pantothenic Acid (B5)Sweet Potato (Baked/Cooked) higher

Dates (Medjool)

0.19 mg4% DV

Sweet Potato (Baked/Cooked)

1.0 mg20% DV

Sweet Potato (Baked/Cooked) provides 1.0 mg vs 0.19 mg in Dates (Medjool) (+0.81 mg, +422%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Dates (Medjool)

0.06 mg4% DV

Sweet Potato (Baked/Cooked)

0.33 mg19% DV

Sweet Potato (Baked/Cooked) provides 0.33 mg vs 0.06 mg in Dates (Medjool) (+0.27 mg, +446%).

Vitamin B12Similar

Dates (Medjool)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Dates (Medjool) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Dates (Medjool)

0.24 mg

Sweet Potato (Baked/Cooked)

41.0 mg2% DV

Sweet Potato (Baked/Cooked) provides 41.0 mg vs 0.24 mg in Dates (Medjool) (+40.8 mg, +17000%).

PotassiumSweet Potato (Baked/Cooked) higher

Dates (Medjool)

167 mg4% DV

Sweet Potato (Baked/Cooked)

542 mg12% DV

Sweet Potato (Baked/Cooked) provides 542 mg vs 167 mg in Dates (Medjool) (+374 mg, +224%).

CalciumSweet Potato (Baked/Cooked) higher

Dates (Medjool)

15.4 mg1% DV

Sweet Potato (Baked/Cooked)

43.3 mg3% DV

Sweet Potato (Baked/Cooked) provides 43.3 mg vs 15.4 mg in Dates (Medjool) (+28.0 mg, +182%).

IronSweet Potato (Baked/Cooked) higher

Dates (Medjool)

0.22 mg1% DV

Sweet Potato (Baked/Cooked)

0.79 mg4% DV

Sweet Potato (Baked/Cooked) provides 0.79 mg vs 0.22 mg in Dates (Medjool) (+0.57 mg, +264%).

MagnesiumSweet Potato (Baked/Cooked) higher

Dates (Medjool)

13.0 mg3% DV

Sweet Potato (Baked/Cooked)

30.8 mg7% DV

Sweet Potato (Baked/Cooked) provides 30.8 mg vs 13.0 mg in Dates (Medjool) (+17.8 mg, +138%).

PhosphorusSweet Potato (Baked/Cooked) higher

Dates (Medjool)

14.9 mg1% DV

Sweet Potato (Baked/Cooked)

61.6 mg5% DV

Sweet Potato (Baked/Cooked) provides 61.6 mg vs 14.9 mg in Dates (Medjool) (+46.7 mg, +314%).

ZincSweet Potato (Baked/Cooked) higher

Dates (Medjool)

0.11 mg1% DV

Sweet Potato (Baked/Cooked)

0.36 mg3% DV

Sweet Potato (Baked/Cooked) provides 0.36 mg vs 0.11 mg in Dates (Medjool) (+0.26 mg, +245%).

Lipids1 nutrients

Saturated FatSimilar

Dates (Medjool)

0.01 g

Sweet Potato (Baked/Cooked)

0.06 g

Both Dates (Medjool) and Sweet Potato (Baked/Cooked) provide similar amounts of saturated fat (0.01 g).

Nutrient

Dates (Medjool)Amount per 100 kcal (36 g)

Sweet Potato (Baked/Cooked)Amount per 100 kcal (111 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Dates (Medjool)

100 kcal5% DV

Sweet Potato (Baked/Cooked)

100 kcal5% DV

Both Dates (Medjool) and Sweet Potato (Baked/Cooked) provide similar amounts of calories (energy) (100 kcal).

ProteinSweet Potato (Baked/Cooked) higher

Dates (Medjool)

0.65 g1% DV

Sweet Potato (Baked/Cooked)

2.2 g4% DV

Sweet Potato (Baked/Cooked) provides 2.2 g vs 0.65 g in Dates (Medjool) (+1.6 g, +242%).

CarbohydratesDates (Medjool) higher

Dates (Medjool)

27.0 g10% DV

Sweet Potato (Baked/Cooked)

23.0 g8% DV

Dates (Medjool) provides 27.0 g vs 23.0 g in Sweet Potato (Baked/Cooked) (+4.0 g, +17%).

Dietary FiberSweet Potato (Baked/Cooked) higher

Dates (Medjool)

2.4 g9% DV

Sweet Potato (Baked/Cooked)

3.7 g13% DV

Sweet Potato (Baked/Cooked) provides 3.7 g vs 2.4 g in Dates (Medjool) (+1.3 g, +52%).

Total FatSweet Potato (Baked/Cooked) higher

Dates (Medjool)

0.05 g

Sweet Potato (Baked/Cooked)

0.17 g

Sweet Potato (Baked/Cooked) provides slightly more total fat (0.17 g vs 0.05 g).

Total SugarsDates (Medjool) higher

Dates (Medjool)

23.9 g48% DV

Sweet Potato (Baked/Cooked)

7.2 g14% DV

Dates (Medjool) provides 23.9 g vs 7.2 g in Sweet Potato (Baked/Cooked) (+16.7 g, +233%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Dates (Medjool)

0 mg

Sweet Potato (Baked/Cooked)

21.8 mg24% DV

Sweet Potato (Baked/Cooked) has higher vitamin c (21.8 mg vs 0 mg).

Vitamin A (RAE)Sweet Potato (Baked/Cooked) higher

Dates (Medjool)

2.5 µg

Sweet Potato (Baked/Cooked)

1,067 µg119% DV

Sweet Potato (Baked/Cooked) provides 1,067 µg vs 2.5 µg in Dates (Medjool) (+1,064 µg, +42230%).

Vitamin DSimilar

Dates (Medjool)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Dates (Medjool) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESweet Potato (Baked/Cooked) higher

Dates (Medjool)

0.02 mg

Sweet Potato (Baked/Cooked)

0.79 mg5% DV

Sweet Potato (Baked/Cooked) provides 0.79 mg vs 0.02 mg in Dates (Medjool) (+0.77 mg, +4278%).

Vitamin KSweet Potato (Baked/Cooked) higher

Dates (Medjool)

1.0 µg1% DV

Sweet Potato (Baked/Cooked)

2.6 µg2% DV

Sweet Potato (Baked/Cooked) provides 2.6 µg vs 1.0 µg in Dates (Medjool) (+1.6 µg, +163%).

Folate (DFE)Sweet Potato (Baked/Cooked) higher

Dates (Medjool)

5.4 µg1% DV

Sweet Potato (Baked/Cooked)

6.7 µg2% DV

Sweet Potato (Baked/Cooked) provides 6.7 µg vs 5.4 µg in Dates (Medjool) (+1.3 µg, +23%).

Thiamin (Vitamin B1)Sweet Potato (Baked/Cooked) higher

Dates (Medjool)

0.02 mg2% DV

Sweet Potato (Baked/Cooked)

0.12 mg10% DV

Sweet Potato (Baked/Cooked) provides slightly more thiamin (vitamin b1) (0.12 mg vs 0.02 mg).

Riboflavin (Vitamin B2)Sweet Potato (Baked/Cooked) higher

Dates (Medjool)

0.02 mg2% DV

Sweet Potato (Baked/Cooked)

0.12 mg9% DV

Sweet Potato (Baked/Cooked) provides slightly more riboflavin (vitamin b2) (0.12 mg vs 0.02 mg).

Niacin (Vitamin B3)Sweet Potato (Baked/Cooked) higher

Dates (Medjool)

0.58 mg4% DV

Sweet Potato (Baked/Cooked)

1.7 mg10% DV

Sweet Potato (Baked/Cooked) provides 1.7 mg vs 0.58 mg in Dates (Medjool) (+1.1 mg, +185%).

Pantothenic Acid (B5)Sweet Potato (Baked/Cooked) higher

Dates (Medjool)

0.29 mg6% DV

Sweet Potato (Baked/Cooked)

0.98 mg20% DV

Sweet Potato (Baked/Cooked) provides 0.98 mg vs 0.29 mg in Dates (Medjool) (+0.69 mg, +239%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Dates (Medjool)

0.09 mg5% DV

Sweet Potato (Baked/Cooked)

0.32 mg19% DV

Sweet Potato (Baked/Cooked) provides 0.32 mg vs 0.09 mg in Dates (Medjool) (+0.23 mg, +254%).

Vitamin B12Similar

Dates (Medjool)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Dates (Medjool) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Dates (Medjool)

0.36 mg

Sweet Potato (Baked/Cooked)

40.0 mg2% DV

Sweet Potato (Baked/Cooked) provides 40.0 mg vs 0.36 mg in Dates (Medjool) (+39.6 mg, +11000%).

PotassiumSweet Potato (Baked/Cooked) higher

Dates (Medjool)

251 mg5% DV

Sweet Potato (Baked/Cooked)

527 mg11% DV

Sweet Potato (Baked/Cooked) provides 527 mg vs 251 mg in Dates (Medjool) (+277 mg, +110%).

CalciumSweet Potato (Baked/Cooked) higher

Dates (Medjool)

23.0 mg2% DV

Sweet Potato (Baked/Cooked)

42.2 mg3% DV

Sweet Potato (Baked/Cooked) provides 42.2 mg vs 23.0 mg in Dates (Medjool) (+19.1 mg, +83%).

IronSweet Potato (Baked/Cooked) higher

Dates (Medjool)

0.32 mg2% DV

Sweet Potato (Baked/Cooked)

0.77 mg4% DV

Sweet Potato (Baked/Cooked) provides 0.77 mg vs 0.32 mg in Dates (Medjool) (+0.44 mg, +136%).

MagnesiumSweet Potato (Baked/Cooked) higher

Dates (Medjool)

19.4 mg5% DV

Sweet Potato (Baked/Cooked)

30.0 mg7% DV

Sweet Potato (Baked/Cooked) provides 30.0 mg vs 19.4 mg in Dates (Medjool) (+10.5 mg, +54%).

PhosphorusSweet Potato (Baked/Cooked) higher

Dates (Medjool)

22.3 mg2% DV

Sweet Potato (Baked/Cooked)

59.9 mg5% DV

Sweet Potato (Baked/Cooked) provides 59.9 mg vs 22.3 mg in Dates (Medjool) (+37.6 mg, +169%).

ZincSweet Potato (Baked/Cooked) higher

Dates (Medjool)

0.16 mg1% DV

Sweet Potato (Baked/Cooked)

0.36 mg3% DV

Sweet Potato (Baked/Cooked) provides 0.36 mg vs 0.16 mg in Dates (Medjool) (+0.20 mg, +124%).

Lipids1 nutrients

Saturated FatSimilar

Dates (Medjool)

0.01 g

Sweet Potato (Baked/Cooked)

0.06 g

Both Dates (Medjool) and Sweet Potato (Baked/Cooked) provide similar amounts of saturated fat (0.01 g).

Nutrient

Dates (Medjool)Normalized to 300 kcal (108 g)

Sweet Potato (Baked/Cooked)Normalized to 300 kcal (333 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Dates (Medjool)

299 kcal15% DV

Sweet Potato (Baked/Cooked)

300 kcal15% DV

Both Dates (Medjool) and Sweet Potato (Baked/Cooked) provide similar amounts of calories (energy) (299 kcal).

ProteinSweet Potato (Baked/Cooked) higher

Dates (Medjool)

2.0 g4% DV

Sweet Potato (Baked/Cooked)

6.7 g13% DV

Sweet Potato (Baked/Cooked) provides 6.7 g vs 2.0 g in Dates (Medjool) (+4.7 g, +242%).

CarbohydratesDates (Medjool) higher

Dates (Medjool)

81.0 g29% DV

Sweet Potato (Baked/Cooked)

69.0 g25% DV

Dates (Medjool) provides 81.0 g vs 69.0 g in Sweet Potato (Baked/Cooked) (+12.0 g, +17%).

Dietary FiberSweet Potato (Baked/Cooked) higher

Dates (Medjool)

7.2 g26% DV

Sweet Potato (Baked/Cooked)

11.0 g39% DV

Sweet Potato (Baked/Cooked) provides 11.0 g vs 7.2 g in Dates (Medjool) (+3.8 g, +52%).

Total FatSweet Potato (Baked/Cooked) higher

Dates (Medjool)

0.16 g

Sweet Potato (Baked/Cooked)

0.50 g1% DV

Sweet Potato (Baked/Cooked) provides 0.50 g vs 0.16 g in Dates (Medjool) (+0.34 g, +208%).

Total SugarsDates (Medjool) higher

Dates (Medjool)

71.8 g144% DV

Sweet Potato (Baked/Cooked)

21.6 g43% DV

Dates (Medjool) provides 71.8 g vs 21.6 g in Sweet Potato (Baked/Cooked) (+50.2 g, +233%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Dates (Medjool)

0 mg

Sweet Potato (Baked/Cooked)

65.3 mg73% DV

Sweet Potato (Baked/Cooked) has higher vitamin c (65.3 mg vs 0 mg).

Vitamin A (RAE)Sweet Potato (Baked/Cooked) higher

Dates (Medjool)

7.6 µg1% DV

Sweet Potato (Baked/Cooked)

3,200 µg356% DV

Sweet Potato (Baked/Cooked) provides 3,200 µg vs 7.6 µg in Dates (Medjool) (+3,193 µg, +42230%).

Vitamin DSimilar

Dates (Medjool)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Dates (Medjool) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESweet Potato (Baked/Cooked) higher

Dates (Medjool)

0.05 mg

Sweet Potato (Baked/Cooked)

2.4 mg16% DV

Sweet Potato (Baked/Cooked) provides 2.4 mg vs 0.05 mg in Dates (Medjool) (+2.3 mg, +4278%).

Vitamin KSweet Potato (Baked/Cooked) higher

Dates (Medjool)

2.9 µg2% DV

Sweet Potato (Baked/Cooked)

7.7 µg6% DV

Sweet Potato (Baked/Cooked) provides 7.7 µg vs 2.9 µg in Dates (Medjool) (+4.7 µg, +163%).

Folate (DFE)Sweet Potato (Baked/Cooked) higher

Dates (Medjool)

16 µg4% DV

Sweet Potato (Baked/Cooked)

20 µg5% DV

Sweet Potato (Baked/Cooked) provides 20 µg vs 16 µg in Dates (Medjool) (+3.8 µg, +23%).

Thiamin (Vitamin B1)Sweet Potato (Baked/Cooked) higher

Dates (Medjool)

0.05 mg5% DV

Sweet Potato (Baked/Cooked)

0.36 mg30% DV

Sweet Potato (Baked/Cooked) provides 0.36 mg vs 0.05 mg in Dates (Medjool) (+0.30 mg, +560%).

Riboflavin (Vitamin B2)Sweet Potato (Baked/Cooked) higher

Dates (Medjool)

0.06 mg5% DV

Sweet Potato (Baked/Cooked)

0.35 mg27% DV

Sweet Potato (Baked/Cooked) provides 0.35 mg vs 0.06 mg in Dates (Medjool) (+0.29 mg, +445%).

Niacin (Vitamin B3)Sweet Potato (Baked/Cooked) higher

Dates (Medjool)

1.7 mg11% DV

Sweet Potato (Baked/Cooked)

5.0 mg31% DV

Sweet Potato (Baked/Cooked) provides 5.0 mg vs 1.7 mg in Dates (Medjool) (+3.2 mg, +185%).

Pantothenic Acid (B5)Sweet Potato (Baked/Cooked) higher

Dates (Medjool)

0.87 mg17% DV

Sweet Potato (Baked/Cooked)

2.9 mg59% DV

Sweet Potato (Baked/Cooked) provides 2.9 mg vs 0.87 mg in Dates (Medjool) (+2.1 mg, +239%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Dates (Medjool)

0.27 mg16% DV

Sweet Potato (Baked/Cooked)

0.95 mg56% DV

Sweet Potato (Baked/Cooked) provides 0.95 mg vs 0.27 mg in Dates (Medjool) (+0.68 mg, +254%).

Vitamin B12Similar

Dates (Medjool)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Dates (Medjool) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Dates (Medjool)

1.1 mg

Sweet Potato (Baked/Cooked)

120 mg5% DV

Sweet Potato (Baked/Cooked) provides 120 mg vs 1.1 mg in Dates (Medjool) (+119 mg, +11000%).

PotassiumSweet Potato (Baked/Cooked) higher

Dates (Medjool)

752 mg16% DV

Sweet Potato (Baked/Cooked)

1,582 mg34% DV

Sweet Potato (Baked/Cooked) provides 1,582 mg vs 752 mg in Dates (Medjool) (+830 mg, +110%).

CalciumSweet Potato (Baked/Cooked) higher

Dates (Medjool)

69.1 mg5% DV

Sweet Potato (Baked/Cooked)

127 mg10% DV

Sweet Potato (Baked/Cooked) provides 127 mg vs 69.1 mg in Dates (Medjool) (+57.4 mg, +83%).

IronSweet Potato (Baked/Cooked) higher

Dates (Medjool)

0.97 mg5% DV

Sweet Potato (Baked/Cooked)

2.3 mg13% DV

Sweet Potato (Baked/Cooked) provides 2.3 mg vs 0.97 mg in Dates (Medjool) (+1.3 mg, +136%).

MagnesiumSweet Potato (Baked/Cooked) higher

Dates (Medjool)

58.3 mg14% DV

Sweet Potato (Baked/Cooked)

89.9 mg21% DV

Sweet Potato (Baked/Cooked) provides 89.9 mg vs 58.3 mg in Dates (Medjool) (+31.6 mg, +54%).

PhosphorusSweet Potato (Baked/Cooked) higher

Dates (Medjool)

67.0 mg5% DV

Sweet Potato (Baked/Cooked)

180 mg14% DV

Sweet Potato (Baked/Cooked) provides 180 mg vs 67.0 mg in Dates (Medjool) (+113 mg, +169%).

ZincSweet Potato (Baked/Cooked) higher

Dates (Medjool)

0.48 mg4% DV

Sweet Potato (Baked/Cooked)

1.1 mg10% DV

Sweet Potato (Baked/Cooked) provides 1.1 mg vs 0.48 mg in Dates (Medjool) (+0.59 mg, +124%).

Lipids1 nutrients

Saturated FatSweet Potato (Baked/Cooked) higher

Dates (Medjool)

0.03 g

Sweet Potato (Baked/Cooked)

0.17 g1% DV

Sweet Potato (Baked/Cooked) provides slightly more saturated fat (0.17 g vs 0.03 g).

Dates (Medjool) vs Sweet Potato (Baked/Cooked)

Dates (Medjool)

Sweet Potato (Baked/Cooked)

Nutritional Takeaways

Comparison Summary