Side-by-Side Comparison

Kiwi (Kiwifruit) vs Sweet Potato (Baked/Cooked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean sliced green kiwi displaying emerald flesh and tiny black seeds

fruits

Kiwi (Kiwifruit)

61Calories

1.1Protein

3.0Fiber

92.7Vit 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

-32%

Kiwi (Kiwifruit)

Kiwi (Kiwifruit) has fewer calories (energy) (61 kcal vs 90 kcal, 29 kcal less).

Higher Protein

+76%

Sweet Potato (Baked/Cooked)

Sweet Potato (Baked/Cooked) provides 2.0 g vs 1.1 g in Kiwi (Kiwifruit) (+0.87 g, +76%).

Higher Dietary Fiber

+10%

Sweet Potato (Baked/Cooked)

Sweet Potato (Baked/Cooked) provides 3.3 g vs 3.0 g in Kiwi (Kiwifruit) (+0.30 g, +10%).

Higher Vitamin C

+373%

Kiwi (Kiwifruit)

Kiwi (Kiwifruit) provides 92.7 mg vs 19.6 mg in Sweet Potato (Baked/Cooked) (+73.1 mg, +373%).

Comparing per 100 g standard edible portion.

Nutrient

Kiwi (Kiwifruit)100 g edible portion

Sweet Potato (Baked/Cooked)100 g edible portion

Macronutrients6 nutrients

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

Kiwi (Kiwifruit)

61 kcal3% DV

Sweet Potato (Baked/Cooked)

90 kcal5% DV

Sweet Potato (Baked/Cooked) provides 90 kcal vs 61 kcal in Kiwi (Kiwifruit) (+29 kcal, +48%).

ProteinSweet Potato (Baked/Cooked) higher

Kiwi (Kiwifruit)

1.1 g2% DV

Sweet Potato (Baked/Cooked)

2.0 g4% DV

Sweet Potato (Baked/Cooked) provides 2.0 g vs 1.1 g in Kiwi (Kiwifruit) (+0.87 g, +76%).

CarbohydratesSweet Potato (Baked/Cooked) higher

Kiwi (Kiwifruit)

14.7 g5% DV

Sweet Potato (Baked/Cooked)

20.7 g8% DV

Sweet Potato (Baked/Cooked) provides 20.7 g vs 14.7 g in Kiwi (Kiwifruit) (+6.1 g, +41%).

Dietary FiberSweet Potato (Baked/Cooked) higher

Kiwi (Kiwifruit)

3.0 g11% DV

Sweet Potato (Baked/Cooked)

3.3 g12% DV

Sweet Potato (Baked/Cooked) provides 3.3 g vs 3.0 g in Kiwi (Kiwifruit) (+0.30 g, +10%).

Total FatKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.52 g1% DV

Sweet Potato (Baked/Cooked)

0.15 g

Kiwi (Kiwifruit) provides 0.52 g vs 0.15 g in Sweet Potato (Baked/Cooked) (+0.37 g, +247%).

Total SugarsKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

9.0 g18% DV

Sweet Potato (Baked/Cooked)

6.5 g13% DV

Kiwi (Kiwifruit) provides 9.0 g vs 6.5 g in Sweet Potato (Baked/Cooked) (+2.5 g, +39%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

92.7 mg103% DV

Sweet Potato (Baked/Cooked)

19.6 mg22% DV

Kiwi (Kiwifruit) provides 92.7 mg vs 19.6 mg in Sweet Potato (Baked/Cooked) (+73.1 mg, +373%).

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

Kiwi (Kiwifruit)

4.0 µg

Sweet Potato (Baked/Cooked)

961 µg107% DV

Sweet Potato (Baked/Cooked) provides 961 µg vs 4.0 µg in Kiwi (Kiwifruit) (+957 µg, +23925%).

Vitamin DSimilar

Kiwi (Kiwifruit)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

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

Vitamin EKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

1.5 mg10% DV

Sweet Potato (Baked/Cooked)

0.71 mg5% DV

Kiwi (Kiwifruit) provides 1.5 mg vs 0.71 mg in Sweet Potato (Baked/Cooked) (+0.75 mg, +106%).

Vitamin KKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

40 µg34% DV

Sweet Potato (Baked/Cooked)

2.3 µg2% DV

Kiwi (Kiwifruit) provides 40 µg vs 2.3 µg in Sweet Potato (Baked/Cooked) (+38 µg, +1652%).

Folate (DFE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

25 µg6% DV

Sweet Potato (Baked/Cooked)

6.0 µg2% DV

Kiwi (Kiwifruit) provides 25 µg vs 6.0 µg in Sweet Potato (Baked/Cooked) (+19 µg, +317%).

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

Kiwi (Kiwifruit)

0.03 mg2% DV

Sweet Potato (Baked/Cooked)

0.11 mg9% DV

Sweet Potato (Baked/Cooked) provides slightly more thiamin (vitamin b1) (0.11 mg vs 0.03 mg).

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

Kiwi (Kiwifruit)

0.03 mg2% DV

Sweet Potato (Baked/Cooked)

0.11 mg8% DV

Sweet Potato (Baked/Cooked) provides slightly more riboflavin (vitamin b2) (0.11 mg vs 0.03 mg).

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

Kiwi (Kiwifruit)

0.34 mg2% DV

Sweet Potato (Baked/Cooked)

1.5 mg9% DV

Sweet Potato (Baked/Cooked) provides 1.5 mg vs 0.34 mg in Kiwi (Kiwifruit) (+1.1 mg, +336%).

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

Kiwi (Kiwifruit)

0.18 mg4% DV

Sweet Potato (Baked/Cooked)

0.88 mg18% DV

Sweet Potato (Baked/Cooked) provides 0.88 mg vs 0.18 mg in Kiwi (Kiwifruit) (+0.70 mg, +383%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Kiwi (Kiwifruit)

0.06 mg4% DV

Sweet Potato (Baked/Cooked)

0.29 mg17% DV

Sweet Potato (Baked/Cooked) provides 0.29 mg vs 0.06 mg in Kiwi (Kiwifruit) (+0.22 mg, +354%).

Vitamin B12Similar

Kiwi (Kiwifruit)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

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

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Kiwi (Kiwifruit)

3.0 mg

Sweet Potato (Baked/Cooked)

36.0 mg2% DV

Sweet Potato (Baked/Cooked) provides 36.0 mg vs 3.0 mg in Kiwi (Kiwifruit) (+33.0 mg, +1100%).

PotassiumSweet Potato (Baked/Cooked) higher

Kiwi (Kiwifruit)

312 mg7% DV

Sweet Potato (Baked/Cooked)

475 mg10% DV

Sweet Potato (Baked/Cooked) provides 475 mg vs 312 mg in Kiwi (Kiwifruit) (+163 mg, +52%).

CalciumSweet Potato (Baked/Cooked) higher

Kiwi (Kiwifruit)

34.0 mg3% DV

Sweet Potato (Baked/Cooked)

38.0 mg3% DV

Sweet Potato (Baked/Cooked) provides 38.0 mg vs 34.0 mg in Kiwi (Kiwifruit) (+4.0 mg, +12%).

IronSweet Potato (Baked/Cooked) higher

Kiwi (Kiwifruit)

0.31 mg2% DV

Sweet Potato (Baked/Cooked)

0.69 mg4% DV

Sweet Potato (Baked/Cooked) provides 0.69 mg vs 0.31 mg in Kiwi (Kiwifruit) (+0.38 mg, +123%).

MagnesiumSweet Potato (Baked/Cooked) higher

Kiwi (Kiwifruit)

17.0 mg4% DV

Sweet Potato (Baked/Cooked)

27.0 mg6% DV

Sweet Potato (Baked/Cooked) provides 27.0 mg vs 17.0 mg in Kiwi (Kiwifruit) (+10.0 mg, +59%).

PhosphorusSweet Potato (Baked/Cooked) higher

Kiwi (Kiwifruit)

34.0 mg3% DV

Sweet Potato (Baked/Cooked)

54.0 mg4% DV

Sweet Potato (Baked/Cooked) provides 54.0 mg vs 34.0 mg in Kiwi (Kiwifruit) (+20.0 mg, +59%).

ZincSweet Potato (Baked/Cooked) higher

Kiwi (Kiwifruit)

0.14 mg1% DV

Sweet Potato (Baked/Cooked)

0.32 mg3% DV

Sweet Potato (Baked/Cooked) provides 0.32 mg vs 0.14 mg in Kiwi (Kiwifruit) (+0.18 mg, +129%).

Lipids1 nutrients

Saturated FatSimilar

Kiwi (Kiwifruit)

0.03 g

Sweet Potato (Baked/Cooked)

0.05 g

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

Nutrient

Kiwi (Kiwifruit)69 g (1 medium kiwi (69 g))

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

Macronutrients6 nutrients

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

Kiwi (Kiwifruit)

42 kcal2% DV

Sweet Potato (Baked/Cooked)

103 kcal5% DV

Sweet Potato (Baked/Cooked) provides 103 kcal vs 42 kcal in Kiwi (Kiwifruit) (+61 kcal, +144%).

ProteinSweet Potato (Baked/Cooked) higher

Kiwi (Kiwifruit)

0.79 g2% DV

Sweet Potato (Baked/Cooked)

2.3 g5% DV

Sweet Potato (Baked/Cooked) provides 2.3 g vs 0.79 g in Kiwi (Kiwifruit) (+1.5 g, +191%).

CarbohydratesSweet Potato (Baked/Cooked) higher

Kiwi (Kiwifruit)

10.1 g4% DV

Sweet Potato (Baked/Cooked)

23.6 g9% DV

Sweet Potato (Baked/Cooked) provides 23.6 g vs 10.1 g in Kiwi (Kiwifruit) (+13.5 g, +133%).

Dietary FiberSweet Potato (Baked/Cooked) higher

Kiwi (Kiwifruit)

2.1 g7% DV

Sweet Potato (Baked/Cooked)

3.8 g13% DV

Sweet Potato (Baked/Cooked) provides 3.8 g vs 2.1 g in Kiwi (Kiwifruit) (+1.7 g, +82%).

Total FatKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.36 g

Sweet Potato (Baked/Cooked)

0.17 g

Kiwi (Kiwifruit) provides 0.36 g vs 0.17 g in Sweet Potato (Baked/Cooked) (+0.19 g, +110%).

Total SugarsSweet Potato (Baked/Cooked) higher

Kiwi (Kiwifruit)

6.2 g12% DV

Sweet Potato (Baked/Cooked)

7.4 g15% DV

Sweet Potato (Baked/Cooked) provides 7.4 g vs 6.2 g in Kiwi (Kiwifruit) (+1.2 g, +19%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

64.0 mg71% DV

Sweet Potato (Baked/Cooked)

22.3 mg25% DV

Kiwi (Kiwifruit) provides 64.0 mg vs 22.3 mg in Sweet Potato (Baked/Cooked) (+41.6 mg, +186%).

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

Kiwi (Kiwifruit)

2.8 µg

Sweet Potato (Baked/Cooked)

1,096 µg122% DV

Sweet Potato (Baked/Cooked) provides 1,096 µg vs 2.8 µg in Kiwi (Kiwifruit) (+1,093 µg, +39593%).

Vitamin DSimilar

Kiwi (Kiwifruit)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

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

Vitamin EKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

1.0 mg7% DV

Sweet Potato (Baked/Cooked)

0.81 mg5% DV

Kiwi (Kiwifruit) provides 1.0 mg vs 0.81 mg in Sweet Potato (Baked/Cooked) (+0.20 mg, +24%).

Vitamin KKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

28 µg23% DV

Sweet Potato (Baked/Cooked)

2.6 µg2% DV

Kiwi (Kiwifruit) provides 28 µg vs 2.6 µg in Sweet Potato (Baked/Cooked) (+25 µg, +961%).

Folate (DFE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

17 µg4% DV

Sweet Potato (Baked/Cooked)

6.8 µg2% DV

Kiwi (Kiwifruit) provides 17 µg vs 6.8 µg in Sweet Potato (Baked/Cooked) (+10 µg, +152%).

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

Kiwi (Kiwifruit)

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

Kiwi (Kiwifruit)

0.02 mg1% DV

Sweet Potato (Baked/Cooked)

0.12 mg9% DV

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

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

Kiwi (Kiwifruit)

0.24 mg1% DV

Sweet Potato (Baked/Cooked)

1.7 mg11% DV

Sweet Potato (Baked/Cooked) provides 1.7 mg vs 0.24 mg in Kiwi (Kiwifruit) (+1.5 mg, +620%).

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

Kiwi (Kiwifruit)

0.13 mg3% DV

Sweet Potato (Baked/Cooked)

1.0 mg20% DV

Sweet Potato (Baked/Cooked) provides 1.0 mg vs 0.13 mg in Kiwi (Kiwifruit) (+0.88 mg, +698%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Kiwi (Kiwifruit)

0.04 mg3% DV

Sweet Potato (Baked/Cooked)

0.33 mg19% DV

Sweet Potato (Baked/Cooked) provides 0.33 mg vs 0.04 mg in Kiwi (Kiwifruit) (+0.28 mg, +650%).

Vitamin B12Similar

Kiwi (Kiwifruit)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

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

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Kiwi (Kiwifruit)

2.1 mg

Sweet Potato (Baked/Cooked)

41.0 mg2% DV

Sweet Potato (Baked/Cooked) provides 41.0 mg vs 2.1 mg in Kiwi (Kiwifruit) (+39.0 mg, +1883%).

PotassiumSweet Potato (Baked/Cooked) higher

Kiwi (Kiwifruit)

215 mg5% DV

Sweet Potato (Baked/Cooked)

542 mg12% DV

Sweet Potato (Baked/Cooked) provides 542 mg vs 215 mg in Kiwi (Kiwifruit) (+326 mg, +152%).

CalciumSweet Potato (Baked/Cooked) higher

Kiwi (Kiwifruit)

23.5 mg2% DV

Sweet Potato (Baked/Cooked)

43.3 mg3% DV

Sweet Potato (Baked/Cooked) provides 43.3 mg vs 23.5 mg in Kiwi (Kiwifruit) (+19.9 mg, +85%).

IronSweet Potato (Baked/Cooked) higher

Kiwi (Kiwifruit)

0.21 mg1% DV

Sweet Potato (Baked/Cooked)

0.79 mg4% DV

Sweet Potato (Baked/Cooked) provides 0.79 mg vs 0.21 mg in Kiwi (Kiwifruit) (+0.57 mg, +268%).

MagnesiumSweet Potato (Baked/Cooked) higher

Kiwi (Kiwifruit)

11.7 mg3% DV

Sweet Potato (Baked/Cooked)

30.8 mg7% DV

Sweet Potato (Baked/Cooked) provides 30.8 mg vs 11.7 mg in Kiwi (Kiwifruit) (+19.0 mg, +162%).

PhosphorusSweet Potato (Baked/Cooked) higher

Kiwi (Kiwifruit)

23.5 mg2% DV

Sweet Potato (Baked/Cooked)

61.6 mg5% DV

Sweet Potato (Baked/Cooked) provides 61.6 mg vs 23.5 mg in Kiwi (Kiwifruit) (+38.1 mg, +162%).

ZincSweet Potato (Baked/Cooked) higher

Kiwi (Kiwifruit)

0.10 mg1% DV

Sweet Potato (Baked/Cooked)

0.36 mg3% DV

Sweet Potato (Baked/Cooked) provides 0.36 mg vs 0.10 mg in Kiwi (Kiwifruit) (+0.27 mg, +278%).

Lipids1 nutrients

Saturated FatSimilar

Kiwi (Kiwifruit)

0.02 g

Sweet Potato (Baked/Cooked)

0.06 g

Both Kiwi (Kiwifruit) and Sweet Potato (Baked/Cooked) provide similar amounts of saturated fat (0.02 g).

Nutrient

Kiwi (Kiwifruit)Amount per 100 kcal (164 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Kiwi (Kiwifruit)

100 kcal5% DV

Sweet Potato (Baked/Cooked)

100 kcal5% DV

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

ProteinSweet Potato (Baked/Cooked) higher

Kiwi (Kiwifruit)

1.9 g4% DV

Sweet Potato (Baked/Cooked)

2.2 g4% DV

Sweet Potato (Baked/Cooked) provides 2.2 g vs 1.9 g in Kiwi (Kiwifruit) (+0.36 g, +19%).

CarbohydratesKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

24.0 g9% DV

Sweet Potato (Baked/Cooked)

23.0 g8% DV

Kiwi (Kiwifruit) provides 24.0 g vs 23.0 g in Sweet Potato (Baked/Cooked) (+1.1 g, +5%).

Dietary FiberKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

4.9 g18% DV

Sweet Potato (Baked/Cooked)

3.7 g13% DV

Kiwi (Kiwifruit) provides 4.9 g vs 3.7 g in Sweet Potato (Baked/Cooked) (+1.3 g, +34%).

Total FatKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.85 g1% DV

Sweet Potato (Baked/Cooked)

0.17 g

Kiwi (Kiwifruit) provides 0.85 g vs 0.17 g in Sweet Potato (Baked/Cooked) (+0.69 g, +412%).

Total SugarsKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

14.7 g29% DV

Sweet Potato (Baked/Cooked)

7.2 g14% DV

Kiwi (Kiwifruit) provides 14.7 g vs 7.2 g in Sweet Potato (Baked/Cooked) (+7.6 g, +105%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

152 mg169% DV

Sweet Potato (Baked/Cooked)

21.8 mg24% DV

Kiwi (Kiwifruit) provides 152 mg vs 21.8 mg in Sweet Potato (Baked/Cooked) (+130 mg, +599%).

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

Kiwi (Kiwifruit)

6.6 µg1% DV

Sweet Potato (Baked/Cooked)

1,067 µg119% DV

Sweet Potato (Baked/Cooked) provides 1,067 µg vs 6.6 µg in Kiwi (Kiwifruit) (+1,060 µg, +16161%).

Vitamin DSimilar

Kiwi (Kiwifruit)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

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

Vitamin EKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

2.4 mg16% DV

Sweet Potato (Baked/Cooked)

0.79 mg5% DV

Kiwi (Kiwifruit) provides 2.4 mg vs 0.79 mg in Sweet Potato (Baked/Cooked) (+1.6 mg, +204%).

Vitamin KKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

66 µg55% DV

Sweet Potato (Baked/Cooked)

2.6 µg2% DV

Kiwi (Kiwifruit) provides 66 µg vs 2.6 µg in Sweet Potato (Baked/Cooked) (+64 µg, +2489%).

Folate (DFE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

41 µg10% DV

Sweet Potato (Baked/Cooked)

6.7 µg2% DV

Kiwi (Kiwifruit) provides 41 µg vs 6.7 µg in Sweet Potato (Baked/Cooked) (+34 µg, +516%).

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

Kiwi (Kiwifruit)

0.04 mg4% DV

Sweet Potato (Baked/Cooked)

0.12 mg10% DV

Sweet Potato (Baked/Cooked) provides slightly more thiamin (vitamin b1) (0.12 mg vs 0.04 mg).

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

Kiwi (Kiwifruit)

0.04 mg3% DV

Sweet Potato (Baked/Cooked)

0.12 mg9% DV

Sweet Potato (Baked/Cooked) provides slightly more riboflavin (vitamin b2) (0.12 mg vs 0.04 mg).

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

Kiwi (Kiwifruit)

0.56 mg3% DV

Sweet Potato (Baked/Cooked)

1.7 mg10% DV

Sweet Potato (Baked/Cooked) provides 1.7 mg vs 0.56 mg in Kiwi (Kiwifruit) (+1.1 mg, +195%).

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

Kiwi (Kiwifruit)

0.30 mg6% DV

Sweet Potato (Baked/Cooked)

0.98 mg20% DV

Sweet Potato (Baked/Cooked) provides 0.98 mg vs 0.30 mg in Kiwi (Kiwifruit) (+0.68 mg, +227%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Kiwi (Kiwifruit)

0.10 mg6% DV

Sweet Potato (Baked/Cooked)

0.32 mg19% DV

Sweet Potato (Baked/Cooked) provides 0.32 mg vs 0.10 mg in Kiwi (Kiwifruit) (+0.21 mg, +207%).

Vitamin B12Similar

Kiwi (Kiwifruit)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

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

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Kiwi (Kiwifruit)

4.9 mg

Sweet Potato (Baked/Cooked)

40.0 mg2% DV

Sweet Potato (Baked/Cooked) provides 40.0 mg vs 4.9 mg in Kiwi (Kiwifruit) (+35.0 mg, +712%).

PotassiumSimilar

Kiwi (Kiwifruit)

512 mg11% DV

Sweet Potato (Baked/Cooked)

527 mg11% DV

Both Kiwi (Kiwifruit) and Sweet Potato (Baked/Cooked) provide similar amounts of potassium (512 mg).

CalciumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

55.8 mg4% DV

Sweet Potato (Baked/Cooked)

42.2 mg3% DV

Kiwi (Kiwifruit) provides 55.8 mg vs 42.2 mg in Sweet Potato (Baked/Cooked) (+13.6 mg, +32%).

IronSweet Potato (Baked/Cooked) higher

Kiwi (Kiwifruit)

0.51 mg3% DV

Sweet Potato (Baked/Cooked)

0.77 mg4% DV

Sweet Potato (Baked/Cooked) provides 0.77 mg vs 0.51 mg in Kiwi (Kiwifruit) (+0.26 mg, +51%).

MagnesiumSweet Potato (Baked/Cooked) higher

Kiwi (Kiwifruit)

27.9 mg7% DV

Sweet Potato (Baked/Cooked)

30.0 mg7% DV

Sweet Potato (Baked/Cooked) provides 30.0 mg vs 27.9 mg in Kiwi (Kiwifruit) (+2.1 mg, +7%).

PhosphorusSweet Potato (Baked/Cooked) higher

Kiwi (Kiwifruit)

55.8 mg4% DV

Sweet Potato (Baked/Cooked)

59.9 mg5% DV

Sweet Potato (Baked/Cooked) provides 59.9 mg vs 55.8 mg in Kiwi (Kiwifruit) (+4.2 mg, +7%).

ZincSweet Potato (Baked/Cooked) higher

Kiwi (Kiwifruit)

0.23 mg2% DV

Sweet Potato (Baked/Cooked)

0.36 mg3% DV

Sweet Potato (Baked/Cooked) provides 0.36 mg vs 0.23 mg in Kiwi (Kiwifruit) (+0.13 mg, +55%).

Lipids1 nutrients

Saturated FatSimilar

Kiwi (Kiwifruit)

0.05 g

Sweet Potato (Baked/Cooked)

0.06 g

Both Kiwi (Kiwifruit) and Sweet Potato (Baked/Cooked) provide similar amounts of saturated fat (0.05 g).

Nutrient

Kiwi (Kiwifruit)Normalized to 300 kcal (492 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Kiwi (Kiwifruit)

300 kcal15% DV

Sweet Potato (Baked/Cooked)

300 kcal15% DV

Both Kiwi (Kiwifruit) and Sweet Potato (Baked/Cooked) provide similar amounts of calories (energy) (300 kcal).

ProteinSweet Potato (Baked/Cooked) higher

Kiwi (Kiwifruit)

5.6 g11% DV

Sweet Potato (Baked/Cooked)

6.7 g13% DV

Sweet Potato (Baked/Cooked) provides 6.7 g vs 5.6 g in Kiwi (Kiwifruit) (+1.1 g, +19%).

CarbohydratesKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

72.1 g26% DV

Sweet Potato (Baked/Cooked)

69.0 g25% DV

Kiwi (Kiwifruit) provides 72.1 g vs 69.0 g in Sweet Potato (Baked/Cooked) (+3.2 g, +5%).

Dietary FiberKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

14.8 g53% DV

Sweet Potato (Baked/Cooked)

11.0 g39% DV

Kiwi (Kiwifruit) provides 14.8 g vs 11.0 g in Sweet Potato (Baked/Cooked) (+3.8 g, +34%).

Total FatKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

2.6 g3% DV

Sweet Potato (Baked/Cooked)

0.50 g1% DV

Kiwi (Kiwifruit) provides 2.6 g vs 0.50 g in Sweet Potato (Baked/Cooked) (+2.1 g, +412%).

Total SugarsKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

44.2 g88% DV

Sweet Potato (Baked/Cooked)

21.6 g43% DV

Kiwi (Kiwifruit) provides 44.2 g vs 21.6 g in Sweet Potato (Baked/Cooked) (+22.7 g, +105%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

456 mg507% DV

Sweet Potato (Baked/Cooked)

65.3 mg73% DV

Kiwi (Kiwifruit) provides 456 mg vs 65.3 mg in Sweet Potato (Baked/Cooked) (+391 mg, +599%).

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

Kiwi (Kiwifruit)

20 µg2% DV

Sweet Potato (Baked/Cooked)

3,200 µg356% DV

Sweet Potato (Baked/Cooked) provides 3,200 µg vs 20 µg in Kiwi (Kiwifruit) (+3,180 µg, +16161%).

Vitamin DSimilar

Kiwi (Kiwifruit)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

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

Vitamin EKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

7.2 mg48% DV

Sweet Potato (Baked/Cooked)

2.4 mg16% DV

Kiwi (Kiwifruit) provides 7.2 mg vs 2.4 mg in Sweet Potato (Baked/Cooked) (+4.8 mg, +204%).

Vitamin KKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

198 µg165% DV

Sweet Potato (Baked/Cooked)

7.7 µg6% DV

Kiwi (Kiwifruit) provides 198 µg vs 7.7 µg in Sweet Potato (Baked/Cooked) (+191 µg, +2489%).

Folate (DFE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

123 µg31% DV

Sweet Potato (Baked/Cooked)

20 µg5% DV

Kiwi (Kiwifruit) provides 123 µg vs 20 µg in Sweet Potato (Baked/Cooked) (+103 µg, +516%).

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

Kiwi (Kiwifruit)

0.13 mg11% DV

Sweet Potato (Baked/Cooked)

0.36 mg30% DV

Sweet Potato (Baked/Cooked) provides 0.36 mg vs 0.13 mg in Kiwi (Kiwifruit) (+0.22 mg, +168%).

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

Kiwi (Kiwifruit)

0.12 mg9% DV

Sweet Potato (Baked/Cooked)

0.35 mg27% DV

Sweet Potato (Baked/Cooked) provides 0.35 mg vs 0.12 mg in Kiwi (Kiwifruit) (+0.23 mg, +187%).

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

Kiwi (Kiwifruit)

1.7 mg10% DV

Sweet Potato (Baked/Cooked)

5.0 mg31% DV

Sweet Potato (Baked/Cooked) provides 5.0 mg vs 1.7 mg in Kiwi (Kiwifruit) (+3.3 mg, +195%).

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

Kiwi (Kiwifruit)

0.90 mg18% DV

Sweet Potato (Baked/Cooked)

2.9 mg59% DV

Sweet Potato (Baked/Cooked) provides 2.9 mg vs 0.90 mg in Kiwi (Kiwifruit) (+2.0 mg, +227%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Kiwi (Kiwifruit)

0.31 mg18% DV

Sweet Potato (Baked/Cooked)

0.95 mg56% DV

Sweet Potato (Baked/Cooked) provides 0.95 mg vs 0.31 mg in Kiwi (Kiwifruit) (+0.64 mg, +207%).

Vitamin B12Similar

Kiwi (Kiwifruit)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

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

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Kiwi (Kiwifruit)

14.8 mg1% DV

Sweet Potato (Baked/Cooked)

120 mg5% DV

Sweet Potato (Baked/Cooked) provides 120 mg vs 14.8 mg in Kiwi (Kiwifruit) (+105 mg, +712%).

PotassiumSimilar

Kiwi (Kiwifruit)

1,535 mg33% DV

Sweet Potato (Baked/Cooked)

1,582 mg34% DV

Both Kiwi (Kiwifruit) and Sweet Potato (Baked/Cooked) provide similar amounts of potassium (1,535 mg).

CalciumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

167 mg13% DV

Sweet Potato (Baked/Cooked)

127 mg10% DV

Kiwi (Kiwifruit) provides 167 mg vs 127 mg in Sweet Potato (Baked/Cooked) (+40.7 mg, +32%).

IronSweet Potato (Baked/Cooked) higher

Kiwi (Kiwifruit)

1.5 mg8% DV

Sweet Potato (Baked/Cooked)

2.3 mg13% DV

Sweet Potato (Baked/Cooked) provides 2.3 mg vs 1.5 mg in Kiwi (Kiwifruit) (+0.77 mg, +51%).

MagnesiumSweet Potato (Baked/Cooked) higher

Kiwi (Kiwifruit)

83.6 mg20% DV

Sweet Potato (Baked/Cooked)

89.9 mg21% DV

Sweet Potato (Baked/Cooked) provides 89.9 mg vs 83.6 mg in Kiwi (Kiwifruit) (+6.3 mg, +7%).

PhosphorusSweet Potato (Baked/Cooked) higher

Kiwi (Kiwifruit)

167 mg13% DV

Sweet Potato (Baked/Cooked)

180 mg14% DV

Sweet Potato (Baked/Cooked) provides 180 mg vs 167 mg in Kiwi (Kiwifruit) (+12.5 mg, +7%).

ZincSweet Potato (Baked/Cooked) higher

Kiwi (Kiwifruit)

0.69 mg6% DV

Sweet Potato (Baked/Cooked)

1.1 mg10% DV

Sweet Potato (Baked/Cooked) provides 1.1 mg vs 0.69 mg in Kiwi (Kiwifruit) (+0.38 mg, +55%).

Lipids1 nutrients

Saturated FatSimilar

Kiwi (Kiwifruit)

0.14 g1% DV

Sweet Potato (Baked/Cooked)

0.17 g1% DV

Both Kiwi (Kiwifruit) and Sweet Potato (Baked/Cooked) provide similar amounts of saturated fat (0.14 g).

Kiwi (Kiwifruit) vs Sweet Potato (Baked/Cooked)

Kiwi (Kiwifruit)

Sweet Potato (Baked/Cooked)

Nutritional Takeaways

Comparison Summary