Side-by-Side Comparison

Rolled Oats (Raw) vs Sweet Potato (Baked/Cooked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean whole rolled oats in a minimalist ceramic bowl

grains

Rolled Oats (Raw)

389Calories

16.9Protein

10.6Fiber

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

-77%

Sweet Potato (Baked/Cooked)

Sweet Potato (Baked/Cooked) has fewer calories (energy) (90 kcal vs 389 kcal, 299 kcal less).

Higher Protein

+740%

Rolled Oats (Raw)

Rolled Oats (Raw) provides 16.9 g vs 2.0 g in Sweet Potato (Baked/Cooked) (+14.9 g, +740%).

Higher Dietary Fiber

+221%

Rolled Oats (Raw)

Rolled Oats (Raw) provides 10.6 g vs 3.3 g in Sweet Potato (Baked/Cooked) (+7.3 g, +221%).

Higher Vitamin C

Sweet Potato (Baked/Cooked)

Sweet Potato (Baked/Cooked) provides 19.6 mg vs 0 mg in Rolled Oats (Raw) (+19.6 mg).

Comparing per 100 g standard edible portion.

Nutrient

Rolled Oats (Raw)100 g edible portion

Sweet Potato (Baked/Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Rolled Oats (Raw) higher

Rolled Oats (Raw)

389 kcal19% DV

Sweet Potato (Baked/Cooked)

90 kcal5% DV

Rolled Oats (Raw) provides 389 kcal vs 90 kcal in Sweet Potato (Baked/Cooked) (+299 kcal, +332%).

ProteinRolled Oats (Raw) higher

Rolled Oats (Raw)

16.9 g34% DV

Sweet Potato (Baked/Cooked)

2.0 g4% DV

Rolled Oats (Raw) provides 16.9 g vs 2.0 g in Sweet Potato (Baked/Cooked) (+14.9 g, +740%).

CarbohydratesRolled Oats (Raw) higher

Rolled Oats (Raw)

66.3 g24% DV

Sweet Potato (Baked/Cooked)

20.7 g8% DV

Rolled Oats (Raw) provides 66.3 g vs 20.7 g in Sweet Potato (Baked/Cooked) (+45.6 g, +220%).

Dietary FiberRolled Oats (Raw) higher

Rolled Oats (Raw)

10.6 g38% DV

Sweet Potato (Baked/Cooked)

3.3 g12% DV

Rolled Oats (Raw) provides 10.6 g vs 3.3 g in Sweet Potato (Baked/Cooked) (+7.3 g, +221%).

Total FatRolled Oats (Raw) higher

Rolled Oats (Raw)

6.9 g9% DV

Sweet Potato (Baked/Cooked)

0.15 g

Rolled Oats (Raw) provides 6.9 g vs 0.15 g in Sweet Potato (Baked/Cooked) (+6.8 g, +4500%).

Total SugarsSweet Potato (Baked/Cooked) higher

Rolled Oats (Raw)

0.99 g2% DV

Sweet Potato (Baked/Cooked)

6.5 g13% DV

Sweet Potato (Baked/Cooked) provides 6.5 g vs 0.99 g in Rolled Oats (Raw) (+5.5 g, +555%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Rolled Oats (Raw)

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

Rolled Oats (Raw)

0 µg

Sweet Potato (Baked/Cooked)

961 µg107% DV

Sweet Potato (Baked/Cooked) has higher vitamin a (rae) (961 µg vs 0 µg).

Vitamin DSimilar

Rolled Oats (Raw)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Rolled Oats (Raw) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESweet Potato (Baked/Cooked) higher

Rolled Oats (Raw)

0.42 mg3% DV

Sweet Potato (Baked/Cooked)

0.71 mg5% DV

Sweet Potato (Baked/Cooked) provides 0.71 mg vs 0.42 mg in Rolled Oats (Raw) (+0.29 mg, +69%).

Vitamin KSweet Potato (Baked/Cooked) higher

Rolled Oats (Raw)

1.9 µg2% DV

Sweet Potato (Baked/Cooked)

2.3 µg2% DV

Sweet Potato (Baked/Cooked) provides 2.3 µg vs 1.9 µg in Rolled Oats (Raw) (+0.4 µg, +21%).

Folate (DFE)Rolled Oats (Raw) higher

Rolled Oats (Raw)

56 µg14% DV

Sweet Potato (Baked/Cooked)

6.0 µg2% DV

Rolled Oats (Raw) provides 56 µg vs 6.0 µg in Sweet Potato (Baked/Cooked) (+50 µg, +833%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.76 mg64% DV

Sweet Potato (Baked/Cooked)

0.11 mg9% DV

Rolled Oats (Raw) provides 0.76 mg vs 0.11 mg in Sweet Potato (Baked/Cooked) (+0.66 mg, +613%).

Riboflavin (Vitamin B2)Similar

Rolled Oats (Raw)

0.14 mg11% DV

Sweet Potato (Baked/Cooked)

0.11 mg8% DV

Both Rolled Oats (Raw) and Sweet Potato (Baked/Cooked) provide similar amounts of riboflavin (vitamin b2) (0.14 mg).

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

Rolled Oats (Raw)

0.96 mg6% DV

Sweet Potato (Baked/Cooked)

1.5 mg9% DV

Sweet Potato (Baked/Cooked) provides 1.5 mg vs 0.96 mg in Rolled Oats (Raw) (+0.53 mg, +55%).

Pantothenic Acid (B5)Rolled Oats (Raw) higher

Rolled Oats (Raw)

1.3 mg27% DV

Sweet Potato (Baked/Cooked)

0.88 mg18% DV

Rolled Oats (Raw) provides 1.3 mg vs 0.88 mg in Sweet Potato (Baked/Cooked) (+0.47 mg, +53%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Rolled Oats (Raw)

0.12 mg7% DV

Sweet Potato (Baked/Cooked)

0.29 mg17% DV

Sweet Potato (Baked/Cooked) provides 0.29 mg vs 0.12 mg in Rolled Oats (Raw) (+0.17 mg, +140%).

Vitamin B12Similar

Rolled Oats (Raw)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Rolled Oats (Raw) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Rolled Oats (Raw)

2.0 mg

Sweet Potato (Baked/Cooked)

36.0 mg2% DV

Sweet Potato (Baked/Cooked) provides 36.0 mg vs 2.0 mg in Rolled Oats (Raw) (+34.0 mg, +1700%).

PotassiumSweet Potato (Baked/Cooked) higher

Rolled Oats (Raw)

429 mg9% DV

Sweet Potato (Baked/Cooked)

475 mg10% DV

Sweet Potato (Baked/Cooked) provides 475 mg vs 429 mg in Rolled Oats (Raw) (+46.0 mg, +11%).

CalciumRolled Oats (Raw) higher

Rolled Oats (Raw)

54.0 mg4% DV

Sweet Potato (Baked/Cooked)

38.0 mg3% DV

Rolled Oats (Raw) provides 54.0 mg vs 38.0 mg in Sweet Potato (Baked/Cooked) (+16.0 mg, +42%).

IronRolled Oats (Raw) higher

Rolled Oats (Raw)

4.7 mg26% DV

Sweet Potato (Baked/Cooked)

0.69 mg4% DV

Rolled Oats (Raw) provides 4.7 mg vs 0.69 mg in Sweet Potato (Baked/Cooked) (+4.0 mg, +584%).

MagnesiumRolled Oats (Raw) higher

Rolled Oats (Raw)

177 mg42% DV

Sweet Potato (Baked/Cooked)

27.0 mg6% DV

Rolled Oats (Raw) provides 177 mg vs 27.0 mg in Sweet Potato (Baked/Cooked) (+150 mg, +556%).

PhosphorusRolled Oats (Raw) higher

Rolled Oats (Raw)

523 mg42% DV

Sweet Potato (Baked/Cooked)

54.0 mg4% DV

Rolled Oats (Raw) provides 523 mg vs 54.0 mg in Sweet Potato (Baked/Cooked) (+469 mg, +869%).

ZincRolled Oats (Raw) higher

Rolled Oats (Raw)

4.0 mg36% DV

Sweet Potato (Baked/Cooked)

0.32 mg3% DV

Rolled Oats (Raw) provides 4.0 mg vs 0.32 mg in Sweet Potato (Baked/Cooked) (+3.7 mg, +1141%).

Lipids1 nutrients

Saturated FatRolled Oats (Raw) higher

Rolled Oats (Raw)

1.2 g6% DV

Sweet Potato (Baked/Cooked)

0.05 g

Rolled Oats (Raw) provides 1.2 g vs 0.05 g in Sweet Potato (Baked/Cooked) (+1.2 g, +2340%).

Nutrient

Rolled Oats (Raw)40 g (1 standard bowl (40 g))

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

Macronutrients6 nutrients

Calories (Energy)Rolled Oats (Raw) higher

Rolled Oats (Raw)

156 kcal8% DV

Sweet Potato (Baked/Cooked)

103 kcal5% DV

Rolled Oats (Raw) provides 156 kcal vs 103 kcal in Sweet Potato (Baked/Cooked) (+53 kcal, +52%).

ProteinRolled Oats (Raw) higher

Rolled Oats (Raw)

6.8 g14% DV

Sweet Potato (Baked/Cooked)

2.3 g5% DV

Rolled Oats (Raw) provides 6.8 g vs 2.3 g in Sweet Potato (Baked/Cooked) (+4.5 g, +195%).

CarbohydratesRolled Oats (Raw) higher

Rolled Oats (Raw)

26.5 g10% DV

Sweet Potato (Baked/Cooked)

23.6 g9% DV

Rolled Oats (Raw) provides 26.5 g vs 23.6 g in Sweet Potato (Baked/Cooked) (+2.9 g, +12%).

Dietary FiberRolled Oats (Raw) higher

Rolled Oats (Raw)

4.2 g15% DV

Sweet Potato (Baked/Cooked)

3.8 g13% DV

Rolled Oats (Raw) provides 4.2 g vs 3.8 g in Sweet Potato (Baked/Cooked) (+0.48 g, +13%).

Total FatRolled Oats (Raw) higher

Rolled Oats (Raw)

2.8 g4% DV

Sweet Potato (Baked/Cooked)

0.17 g

Rolled Oats (Raw) provides 2.8 g vs 0.17 g in Sweet Potato (Baked/Cooked) (+2.6 g, +1514%).

Total SugarsSweet Potato (Baked/Cooked) higher

Rolled Oats (Raw)

0.40 g1% DV

Sweet Potato (Baked/Cooked)

7.4 g15% DV

Sweet Potato (Baked/Cooked) provides 7.4 g vs 0.40 g in Rolled Oats (Raw) (+7.0 g, +1765%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Rolled Oats (Raw)

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

Rolled Oats (Raw)

0 µg

Sweet Potato (Baked/Cooked)

1,096 µg122% DV

Sweet Potato (Baked/Cooked) has higher vitamin a (rae) (1,096 µg vs 0 µg).

Vitamin DSimilar

Rolled Oats (Raw)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Rolled Oats (Raw) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESweet Potato (Baked/Cooked) higher

Rolled Oats (Raw)

0.17 mg1% DV

Sweet Potato (Baked/Cooked)

0.81 mg5% DV

Sweet Potato (Baked/Cooked) provides 0.81 mg vs 0.17 mg in Rolled Oats (Raw) (+0.64 mg, +382%).

Vitamin KSweet Potato (Baked/Cooked) higher

Rolled Oats (Raw)

0.8 µg1% DV

Sweet Potato (Baked/Cooked)

2.6 µg2% DV

Sweet Potato (Baked/Cooked) provides 2.6 µg vs 0.8 µg in Rolled Oats (Raw) (+1.9 µg, +245%).

Folate (DFE)Rolled Oats (Raw) higher

Rolled Oats (Raw)

22 µg6% DV

Sweet Potato (Baked/Cooked)

6.8 µg2% DV

Rolled Oats (Raw) provides 22 µg vs 6.8 µg in Sweet Potato (Baked/Cooked) (+16 µg, +227%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.31 mg25% DV

Sweet Potato (Baked/Cooked)

0.12 mg10% DV

Rolled Oats (Raw) provides 0.31 mg vs 0.12 mg in Sweet Potato (Baked/Cooked) (+0.18 mg, +150%).

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

Rolled Oats (Raw)

0.06 mg4% DV

Sweet Potato (Baked/Cooked)

0.12 mg9% DV

Sweet Potato (Baked/Cooked) provides slightly more riboflavin (vitamin b2) (0.12 mg vs 0.06 mg).

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

Rolled Oats (Raw)

0.38 mg2% DV

Sweet Potato (Baked/Cooked)

1.7 mg11% DV

Sweet Potato (Baked/Cooked) provides 1.7 mg vs 0.38 mg in Rolled Oats (Raw) (+1.3 mg, +341%).

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

Rolled Oats (Raw)

0.54 mg11% DV

Sweet Potato (Baked/Cooked)

1.0 mg20% DV

Sweet Potato (Baked/Cooked) provides 1.0 mg vs 0.54 mg in Rolled Oats (Raw) (+0.47 mg, +87%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Rolled Oats (Raw)

0.05 mg3% DV

Sweet Potato (Baked/Cooked)

0.33 mg19% DV

Sweet Potato (Baked/Cooked) provides 0.33 mg vs 0.05 mg in Rolled Oats (Raw) (+0.28 mg, +585%).

Vitamin B12Similar

Rolled Oats (Raw)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Rolled Oats (Raw) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Rolled Oats (Raw)

0.80 mg

Sweet Potato (Baked/Cooked)

41.0 mg2% DV

Sweet Potato (Baked/Cooked) provides 41.0 mg vs 0.80 mg in Rolled Oats (Raw) (+40.2 mg, +5030%).

PotassiumSweet Potato (Baked/Cooked) higher

Rolled Oats (Raw)

172 mg4% DV

Sweet Potato (Baked/Cooked)

542 mg12% DV

Sweet Potato (Baked/Cooked) provides 542 mg vs 172 mg in Rolled Oats (Raw) (+370 mg, +216%).

CalciumSweet Potato (Baked/Cooked) higher

Rolled Oats (Raw)

21.6 mg2% DV

Sweet Potato (Baked/Cooked)

43.3 mg3% DV

Sweet Potato (Baked/Cooked) provides 43.3 mg vs 21.6 mg in Rolled Oats (Raw) (+21.7 mg, +101%).

IronRolled Oats (Raw) higher

Rolled Oats (Raw)

1.9 mg10% DV

Sweet Potato (Baked/Cooked)

0.79 mg4% DV

Rolled Oats (Raw) provides 1.9 mg vs 0.79 mg in Sweet Potato (Baked/Cooked) (+1.1 mg, +140%).

MagnesiumRolled Oats (Raw) higher

Rolled Oats (Raw)

70.8 mg17% DV

Sweet Potato (Baked/Cooked)

30.8 mg7% DV

Rolled Oats (Raw) provides 70.8 mg vs 30.8 mg in Sweet Potato (Baked/Cooked) (+40.0 mg, +130%).

PhosphorusRolled Oats (Raw) higher

Rolled Oats (Raw)

209 mg17% DV

Sweet Potato (Baked/Cooked)

61.6 mg5% DV

Rolled Oats (Raw) provides 209 mg vs 61.6 mg in Sweet Potato (Baked/Cooked) (+148 mg, +240%).

ZincRolled Oats (Raw) higher

Rolled Oats (Raw)

1.6 mg14% DV

Sweet Potato (Baked/Cooked)

0.36 mg3% DV

Rolled Oats (Raw) provides 1.6 mg vs 0.36 mg in Sweet Potato (Baked/Cooked) (+1.2 mg, +335%).

Lipids1 nutrients

Saturated FatRolled Oats (Raw) higher

Rolled Oats (Raw)

0.49 g2% DV

Sweet Potato (Baked/Cooked)

0.06 g

Rolled Oats (Raw) provides 0.49 g vs 0.06 g in Sweet Potato (Baked/Cooked) (+0.43 g, +756%).

Nutrient

Rolled Oats (Raw)Amount per 100 kcal (26 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Rolled Oats (Raw)

101 kcal5% DV

Sweet Potato (Baked/Cooked)

100 kcal5% DV

Both Rolled Oats (Raw) and Sweet Potato (Baked/Cooked) provide similar amounts of calories (energy) (101 kcal).

ProteinRolled Oats (Raw) higher

Rolled Oats (Raw)

4.4 g9% DV

Sweet Potato (Baked/Cooked)

2.2 g4% DV

Rolled Oats (Raw) provides 4.4 g vs 2.2 g in Sweet Potato (Baked/Cooked) (+2.2 g, +97%).

CarbohydratesSweet Potato (Baked/Cooked) higher

Rolled Oats (Raw)

17.2 g6% DV

Sweet Potato (Baked/Cooked)

23.0 g8% DV

Sweet Potato (Baked/Cooked) provides 23.0 g vs 17.2 g in Rolled Oats (Raw) (+5.8 g, +33%).

Dietary FiberSweet Potato (Baked/Cooked) higher

Rolled Oats (Raw)

2.8 g10% DV

Sweet Potato (Baked/Cooked)

3.7 g13% DV

Sweet Potato (Baked/Cooked) provides 3.7 g vs 2.8 g in Rolled Oats (Raw) (+0.91 g, +33%).

Total FatRolled Oats (Raw) higher

Rolled Oats (Raw)

1.8 g2% DV

Sweet Potato (Baked/Cooked)

0.17 g

Rolled Oats (Raw) provides 1.8 g vs 0.17 g in Sweet Potato (Baked/Cooked) (+1.6 g, +977%).

Total SugarsSweet Potato (Baked/Cooked) higher

Rolled Oats (Raw)

0.26 g1% DV

Sweet Potato (Baked/Cooked)

7.2 g14% DV

Sweet Potato (Baked/Cooked) provides 7.2 g vs 0.26 g in Rolled Oats (Raw) (+6.9 g, +2694%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Rolled Oats (Raw)

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

Rolled Oats (Raw)

0 µg

Sweet Potato (Baked/Cooked)

1,067 µg119% DV

Sweet Potato (Baked/Cooked) has higher vitamin a (rae) (1,067 µg vs 0 µg).

Vitamin DSimilar

Rolled Oats (Raw)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Rolled Oats (Raw) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESweet Potato (Baked/Cooked) higher

Rolled Oats (Raw)

0.11 mg1% DV

Sweet Potato (Baked/Cooked)

0.79 mg5% DV

Sweet Potato (Baked/Cooked) provides 0.79 mg vs 0.11 mg in Rolled Oats (Raw) (+0.68 mg, +622%).

Vitamin KSweet Potato (Baked/Cooked) higher

Rolled Oats (Raw)

0.5 µg

Sweet Potato (Baked/Cooked)

2.6 µg2% DV

Sweet Potato (Baked/Cooked) provides 2.6 µg vs 0.5 µg in Rolled Oats (Raw) (+2.1 µg, +417%).

Folate (DFE)Rolled Oats (Raw) higher

Rolled Oats (Raw)

15 µg4% DV

Sweet Potato (Baked/Cooked)

6.7 µg2% DV

Rolled Oats (Raw) provides 15 µg vs 6.7 µg in Sweet Potato (Baked/Cooked) (+7.9 µg, +119%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.20 mg17% DV

Sweet Potato (Baked/Cooked)

0.12 mg10% DV

Rolled Oats (Raw) provides slightly more thiamin (vitamin b1) (0.20 mg vs 0.12 mg).

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

Rolled Oats (Raw)

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

Rolled Oats (Raw)

0.25 mg2% DV

Sweet Potato (Baked/Cooked)

1.7 mg10% DV

Sweet Potato (Baked/Cooked) provides 1.7 mg vs 0.25 mg in Rolled Oats (Raw) (+1.4 mg, +561%).

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

Rolled Oats (Raw)

0.35 mg7% DV

Sweet Potato (Baked/Cooked)

0.98 mg20% DV

Sweet Potato (Baked/Cooked) provides 0.98 mg vs 0.35 mg in Rolled Oats (Raw) (+0.63 mg, +180%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Rolled Oats (Raw)

0.03 mg2% DV

Sweet Potato (Baked/Cooked)

0.32 mg19% DV

Sweet Potato (Baked/Cooked) provides 0.32 mg vs 0.03 mg in Rolled Oats (Raw) (+0.29 mg, +926%).

Vitamin B12Similar

Rolled Oats (Raw)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Rolled Oats (Raw) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Rolled Oats (Raw)

0.52 mg

Sweet Potato (Baked/Cooked)

40.0 mg2% DV

Sweet Potato (Baked/Cooked) provides 40.0 mg vs 0.52 mg in Rolled Oats (Raw) (+39.4 mg, +7585%).

PotassiumSweet Potato (Baked/Cooked) higher

Rolled Oats (Raw)

112 mg2% DV

Sweet Potato (Baked/Cooked)

527 mg11% DV

Sweet Potato (Baked/Cooked) provides 527 mg vs 112 mg in Rolled Oats (Raw) (+416 mg, +373%).

CalciumSweet Potato (Baked/Cooked) higher

Rolled Oats (Raw)

14.0 mg1% DV

Sweet Potato (Baked/Cooked)

42.2 mg3% DV

Sweet Potato (Baked/Cooked) provides 42.2 mg vs 14.0 mg in Rolled Oats (Raw) (+28.1 mg, +200%).

IronRolled Oats (Raw) higher

Rolled Oats (Raw)

1.2 mg7% DV

Sweet Potato (Baked/Cooked)

0.77 mg4% DV

Rolled Oats (Raw) provides 1.2 mg vs 0.77 mg in Sweet Potato (Baked/Cooked) (+0.46 mg, +60%).

MagnesiumRolled Oats (Raw) higher

Rolled Oats (Raw)

46.0 mg11% DV

Sweet Potato (Baked/Cooked)

30.0 mg7% DV

Rolled Oats (Raw) provides 46.0 mg vs 30.0 mg in Sweet Potato (Baked/Cooked) (+16.1 mg, +54%).

PhosphorusRolled Oats (Raw) higher

Rolled Oats (Raw)

136 mg11% DV

Sweet Potato (Baked/Cooked)

59.9 mg5% DV

Rolled Oats (Raw) provides 136 mg vs 59.9 mg in Sweet Potato (Baked/Cooked) (+76.0 mg, +127%).

ZincRolled Oats (Raw) higher

Rolled Oats (Raw)

1.0 mg9% DV

Sweet Potato (Baked/Cooked)

0.36 mg3% DV

Rolled Oats (Raw) provides 1.0 mg vs 0.36 mg in Sweet Potato (Baked/Cooked) (+0.68 mg, +191%).

Lipids1 nutrients

Saturated FatRolled Oats (Raw) higher

Rolled Oats (Raw)

0.32 g2% DV

Sweet Potato (Baked/Cooked)

0.06 g

Rolled Oats (Raw) provides 0.32 g vs 0.06 g in Sweet Potato (Baked/Cooked) (+0.26 g, +472%).

Nutrient

Rolled Oats (Raw)Normalized to 300 kcal (77 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Rolled Oats (Raw)

300 kcal15% DV

Sweet Potato (Baked/Cooked)

300 kcal15% DV

Both Rolled Oats (Raw) and Sweet Potato (Baked/Cooked) provide similar amounts of calories (energy) (300 kcal).

ProteinRolled Oats (Raw) higher

Rolled Oats (Raw)

13.0 g26% DV

Sweet Potato (Baked/Cooked)

6.7 g13% DV

Rolled Oats (Raw) provides 13.0 g vs 6.7 g in Sweet Potato (Baked/Cooked) (+6.3 g, +94%).

CarbohydratesSweet Potato (Baked/Cooked) higher

Rolled Oats (Raw)

51.0 g19% DV

Sweet Potato (Baked/Cooked)

69.0 g25% DV

Sweet Potato (Baked/Cooked) provides 69.0 g vs 51.0 g in Rolled Oats (Raw) (+17.9 g, +35%).

Dietary FiberSweet Potato (Baked/Cooked) higher

Rolled Oats (Raw)

8.2 g29% DV

Sweet Potato (Baked/Cooked)

11.0 g39% DV

Sweet Potato (Baked/Cooked) provides 11.0 g vs 8.2 g in Rolled Oats (Raw) (+2.8 g, +35%).

Total FatRolled Oats (Raw) higher

Rolled Oats (Raw)

5.3 g7% DV

Sweet Potato (Baked/Cooked)

0.50 g1% DV

Rolled Oats (Raw) provides 5.3 g vs 0.50 g in Sweet Potato (Baked/Cooked) (+4.8 g, +964%).

Total SugarsSweet Potato (Baked/Cooked) higher

Rolled Oats (Raw)

0.76 g2% DV

Sweet Potato (Baked/Cooked)

21.6 g43% DV

Sweet Potato (Baked/Cooked) provides 21.6 g vs 0.76 g in Rolled Oats (Raw) (+20.8 g, +2731%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Rolled Oats (Raw)

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

Rolled Oats (Raw)

0 µg

Sweet Potato (Baked/Cooked)

3,200 µg356% DV

Sweet Potato (Baked/Cooked) has higher vitamin a (rae) (3,200 µg vs 0 µg).

Vitamin DSimilar

Rolled Oats (Raw)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Rolled Oats (Raw) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESweet Potato (Baked/Cooked) higher

Rolled Oats (Raw)

0.32 mg2% DV

Sweet Potato (Baked/Cooked)

2.4 mg16% DV

Sweet Potato (Baked/Cooked) provides 2.4 mg vs 0.32 mg in Rolled Oats (Raw) (+2.0 mg, +631%).

Vitamin KSweet Potato (Baked/Cooked) higher

Rolled Oats (Raw)

1.5 µg1% DV

Sweet Potato (Baked/Cooked)

7.7 µg6% DV

Sweet Potato (Baked/Cooked) provides 7.7 µg vs 1.5 µg in Rolled Oats (Raw) (+6.2 µg, +424%).

Folate (DFE)Rolled Oats (Raw) higher

Rolled Oats (Raw)

43 µg11% DV

Sweet Potato (Baked/Cooked)

20 µg5% DV

Rolled Oats (Raw) provides 43 µg vs 20 µg in Sweet Potato (Baked/Cooked) (+23 µg, +116%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.59 mg49% DV

Sweet Potato (Baked/Cooked)

0.36 mg30% DV

Rolled Oats (Raw) provides 0.59 mg vs 0.36 mg in Sweet Potato (Baked/Cooked) (+0.23 mg, +65%).

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

Rolled Oats (Raw)

0.11 mg8% DV

Sweet Potato (Baked/Cooked)

0.35 mg27% DV

Sweet Potato (Baked/Cooked) provides 0.35 mg vs 0.11 mg in Rolled Oats (Raw) (+0.25 mg, +230%).

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

Rolled Oats (Raw)

0.74 mg5% DV

Sweet Potato (Baked/Cooked)

5.0 mg31% DV

Sweet Potato (Baked/Cooked) provides 5.0 mg vs 0.74 mg in Rolled Oats (Raw) (+4.2 mg, +569%).

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

Rolled Oats (Raw)

1.0 mg21% DV

Sweet Potato (Baked/Cooked)

2.9 mg59% DV

Sweet Potato (Baked/Cooked) provides 2.9 mg vs 1.0 mg in Rolled Oats (Raw) (+1.9 mg, +183%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Rolled Oats (Raw)

0.09 mg5% DV

Sweet Potato (Baked/Cooked)

0.95 mg56% DV

Sweet Potato (Baked/Cooked) provides 0.95 mg vs 0.09 mg in Rolled Oats (Raw) (+0.86 mg, +939%).

Vitamin B12Similar

Rolled Oats (Raw)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Rolled Oats (Raw) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Rolled Oats (Raw)

1.5 mg

Sweet Potato (Baked/Cooked)

120 mg5% DV

Sweet Potato (Baked/Cooked) provides 120 mg vs 1.5 mg in Rolled Oats (Raw) (+118 mg, +7684%).

PotassiumSweet Potato (Baked/Cooked) higher

Rolled Oats (Raw)

330 mg7% DV

Sweet Potato (Baked/Cooked)

1,582 mg34% DV

Sweet Potato (Baked/Cooked) provides 1,582 mg vs 330 mg in Rolled Oats (Raw) (+1,251 mg, +379%).

CalciumSweet Potato (Baked/Cooked) higher

Rolled Oats (Raw)

41.6 mg3% DV

Sweet Potato (Baked/Cooked)

127 mg10% DV

Sweet Potato (Baked/Cooked) provides 127 mg vs 41.6 mg in Rolled Oats (Raw) (+85.0 mg, +204%).

IronRolled Oats (Raw) higher

Rolled Oats (Raw)

3.6 mg20% DV

Sweet Potato (Baked/Cooked)

2.3 mg13% DV

Rolled Oats (Raw) provides 3.6 mg vs 2.3 mg in Sweet Potato (Baked/Cooked) (+1.3 mg, +58%).

MagnesiumRolled Oats (Raw) higher

Rolled Oats (Raw)

136 mg32% DV

Sweet Potato (Baked/Cooked)

89.9 mg21% DV

Rolled Oats (Raw) provides 136 mg vs 89.9 mg in Sweet Potato (Baked/Cooked) (+46.4 mg, +52%).

PhosphorusRolled Oats (Raw) higher

Rolled Oats (Raw)

403 mg32% DV

Sweet Potato (Baked/Cooked)

180 mg14% DV

Rolled Oats (Raw) provides 403 mg vs 180 mg in Sweet Potato (Baked/Cooked) (+223 mg, +124%).

ZincRolled Oats (Raw) higher

Rolled Oats (Raw)

3.1 mg28% DV

Sweet Potato (Baked/Cooked)

1.1 mg10% DV

Rolled Oats (Raw) provides 3.1 mg vs 1.1 mg in Sweet Potato (Baked/Cooked) (+2.0 mg, +187%).

Lipids1 nutrients

Saturated FatRolled Oats (Raw) higher

Rolled Oats (Raw)

0.94 g5% DV

Sweet Potato (Baked/Cooked)

0.17 g1% DV

Rolled Oats (Raw) provides 0.94 g vs 0.17 g in Sweet Potato (Baked/Cooked) (+0.77 g, +464%).

Rolled Oats (Raw) vs Sweet Potato (Baked/Cooked)

Rolled Oats (Raw)

Sweet Potato (Baked/Cooked)

Nutritional Takeaways

Comparison Summary