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Side-by-Side Comparison

Potato (Flesh & Skin, Baked) vs Sweet Potato (Baked/Cooked)

Factual nutritional comparison based on verified food composition records.

Compare other foods
Clean baked potato cut open displaying fluffy steaming interior and skin
vegetables

Potato (Flesh & Skin, Baked)

93Calories
2.5Protein
2.2Fiber
12.8Vit C
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VS
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
-3%
Similar Concentration

Both provide similar calories (energy) (90 kcal vs 93 kcal).

Higher Protein
+24%
Potato (Flesh & Skin, Baked)

Potato (Flesh & Skin, Baked) provides 2.5 g vs 2.0 g in Sweet Potato (Baked/Cooked) (+0.49 g, +24%).

Higher Dietary Fiber
+50%
Sweet Potato (Baked/Cooked)

Sweet Potato (Baked/Cooked) provides 3.3 g vs 2.2 g in Potato (Flesh & Skin, Baked) (+1.1 g, +50%).

Higher Vitamin C
+53%
Sweet Potato (Baked/Cooked)

Sweet Potato (Baked/Cooked) provides 19.6 mg vs 12.8 mg in Potato (Flesh & Skin, Baked) (+6.8 mg, +53%).

Comparing per 100 g standard edible portion.

Nutrient
Potato (Flesh & Skin, Baked)100 g edible portion
Sweet Potato (Baked/Cooked)100 g edible portion
Macronutrients6 nutrients
Calories (Energy)Potato (Flesh & Skin, Baked) higher
Potato (Flesh & Skin, Baked)
93 kcal5% DV
Sweet Potato (Baked/Cooked)
90 kcal5% DV

Potato (Flesh & Skin, Baked) provides 93 kcal vs 90 kcal in Sweet Potato (Baked/Cooked) (+3 kcal, +3%).

ProteinPotato (Flesh & Skin, Baked) higher
Potato (Flesh & Skin, Baked)
2.5 g5% DV
Sweet Potato (Baked/Cooked)
2.0 g4% DV

Potato (Flesh & Skin, Baked) provides 2.5 g vs 2.0 g in Sweet Potato (Baked/Cooked) (+0.49 g, +24%).

CarbohydratesSimilar
Potato (Flesh & Skin, Baked)
21.2 g8% DV
Sweet Potato (Baked/Cooked)
20.7 g8% DV

Both Potato (Flesh & Skin, Baked) and Sweet Potato (Baked/Cooked) provide similar amounts of carbohydrates (21.2 g).

Dietary FiberSweet Potato (Baked/Cooked) higher
Potato (Flesh & Skin, Baked)
2.2 g8% DV
Sweet Potato (Baked/Cooked)
3.3 g12% DV

Sweet Potato (Baked/Cooked) provides 3.3 g vs 2.2 g in Potato (Flesh & Skin, Baked) (+1.1 g, +50%).

Total FatSimilar
Potato (Flesh & Skin, Baked)
0.13 g
Sweet Potato (Baked/Cooked)
0.15 g

Both Potato (Flesh & Skin, Baked) and Sweet Potato (Baked/Cooked) provide similar amounts of total fat (0.13 g).

Total SugarsSweet Potato (Baked/Cooked) higher
Potato (Flesh & Skin, Baked)
1.2 g2% DV
Sweet Potato (Baked/Cooked)
6.5 g13% DV

Sweet Potato (Baked/Cooked) provides 6.5 g vs 1.2 g in Potato (Flesh & Skin, Baked) (+5.3 g, +463%).

Vitamins12 nutrients
Vitamin CSweet Potato (Baked/Cooked) higher
Potato (Flesh & Skin, Baked)
12.8 mg14% DV
Sweet Potato (Baked/Cooked)
19.6 mg22% DV

Sweet Potato (Baked/Cooked) provides 19.6 mg vs 12.8 mg in Potato (Flesh & Skin, Baked) (+6.8 mg, +53%).

Vitamin A (RAE)Sweet Potato (Baked/Cooked) higher
Potato (Flesh & Skin, Baked)
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
Potato (Flesh & Skin, Baked)
0 µg
Sweet Potato (Baked/Cooked)
0 µg

Both Potato (Flesh & Skin, Baked) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESweet Potato (Baked/Cooked) higher
Potato (Flesh & Skin, Baked)
0.05 mg
Sweet Potato (Baked/Cooked)
0.71 mg5% DV

Sweet Potato (Baked/Cooked) provides 0.71 mg vs 0.05 mg in Potato (Flesh & Skin, Baked) (+0.66 mg, +1320%).

Vitamin KSweet Potato (Baked/Cooked) higher
Potato (Flesh & Skin, Baked)
2.0 µg2% DV
Sweet Potato (Baked/Cooked)
2.3 µg2% DV

Sweet Potato (Baked/Cooked) provides 2.3 µg vs 2.0 µg in Potato (Flesh & Skin, Baked) (+0.3 µg, +15%).

Folate (DFE)Potato (Flesh & Skin, Baked) higher
Potato (Flesh & Skin, Baked)
28 µg7% DV
Sweet Potato (Baked/Cooked)
6.0 µg2% DV

Potato (Flesh & Skin, Baked) provides 28 µg vs 6.0 µg in Sweet Potato (Baked/Cooked) (+22 µg, +367%).

Thiamin (Vitamin B1)Similar
Potato (Flesh & Skin, Baked)
0.11 mg9% DV
Sweet Potato (Baked/Cooked)
0.11 mg9% DV

Both Potato (Flesh & Skin, Baked) and Sweet Potato (Baked/Cooked) provide similar amounts of thiamin (vitamin b1) (0.11 mg).

Riboflavin (Vitamin B2)Sweet Potato (Baked/Cooked) higher
Potato (Flesh & Skin, Baked)
0.05 mg4% DV
Sweet Potato (Baked/Cooked)
0.11 mg8% DV

Sweet Potato (Baked/Cooked) provides slightly more riboflavin (vitamin b2) (0.11 mg vs 0.05 mg).

Niacin (Vitamin B3)Sweet Potato (Baked/Cooked) higher
Potato (Flesh & Skin, Baked)
1.4 mg9% DV
Sweet Potato (Baked/Cooked)
1.5 mg9% DV

Sweet Potato (Baked/Cooked) provides 1.5 mg vs 1.4 mg in Potato (Flesh & Skin, Baked) (+0.08 mg, +5%).

Pantothenic Acid (B5)Sweet Potato (Baked/Cooked) higher
Potato (Flesh & Skin, Baked)
0.58 mg12% DV
Sweet Potato (Baked/Cooked)
0.88 mg18% DV

Sweet Potato (Baked/Cooked) provides 0.88 mg vs 0.58 mg in Potato (Flesh & Skin, Baked) (+0.30 mg, +51%).

Vitamin B6Similar
Potato (Flesh & Skin, Baked)
0.30 mg18% DV
Sweet Potato (Baked/Cooked)
0.29 mg17% DV

Both Potato (Flesh & Skin, Baked) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b6 (0.30 mg).

Vitamin B12Similar
Potato (Flesh & Skin, Baked)
0 µg
Sweet Potato (Baked/Cooked)
0 µg

Both Potato (Flesh & Skin, Baked) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients
SodiumSweet Potato (Baked/Cooked) higher
Potato (Flesh & Skin, Baked)
10.0 mg
Sweet Potato (Baked/Cooked)
36.0 mg2% DV

Sweet Potato (Baked/Cooked) provides 36.0 mg vs 10.0 mg in Potato (Flesh & Skin, Baked) (+26.0 mg, +260%).

PotassiumPotato (Flesh & Skin, Baked) higher
Potato (Flesh & Skin, Baked)
535 mg11% DV
Sweet Potato (Baked/Cooked)
475 mg10% DV

Potato (Flesh & Skin, Baked) provides 535 mg vs 475 mg in Sweet Potato (Baked/Cooked) (+60.0 mg, +13%).

CalciumSweet Potato (Baked/Cooked) higher
Potato (Flesh & Skin, Baked)
15.0 mg1% DV
Sweet Potato (Baked/Cooked)
38.0 mg3% DV

Sweet Potato (Baked/Cooked) provides 38.0 mg vs 15.0 mg in Potato (Flesh & Skin, Baked) (+23.0 mg, +153%).

IronPotato (Flesh & Skin, Baked) higher
Potato (Flesh & Skin, Baked)
1.1 mg6% DV
Sweet Potato (Baked/Cooked)
0.69 mg4% DV

Potato (Flesh & Skin, Baked) provides 1.1 mg vs 0.69 mg in Sweet Potato (Baked/Cooked) (+0.39 mg, +57%).

MagnesiumPotato (Flesh & Skin, Baked) higher
Potato (Flesh & Skin, Baked)
28.0 mg7% DV
Sweet Potato (Baked/Cooked)
27.0 mg6% DV

Potato (Flesh & Skin, Baked) provides 28.0 mg vs 27.0 mg in Sweet Potato (Baked/Cooked) (+1.0 mg, +4%).

PhosphorusPotato (Flesh & Skin, Baked) higher
Potato (Flesh & Skin, Baked)
70.0 mg6% DV
Sweet Potato (Baked/Cooked)
54.0 mg4% DV

Potato (Flesh & Skin, Baked) provides 70.0 mg vs 54.0 mg in Sweet Potato (Baked/Cooked) (+16.0 mg, +30%).

ZincSimilar
Potato (Flesh & Skin, Baked)
0.36 mg3% DV
Sweet Potato (Baked/Cooked)
0.32 mg3% DV

Both Potato (Flesh & Skin, Baked) and Sweet Potato (Baked/Cooked) provide similar amounts of zinc (0.36 mg).

Lipids1 nutrients
Saturated FatSimilar
Potato (Flesh & Skin, Baked)
0.03 g
Sweet Potato (Baked/Cooked)
0.05 g

Both Potato (Flesh & Skin, Baked) and Sweet Potato (Baked/Cooked) provide similar amounts of saturated fat (0.03 g).

Comparison Summary

Based on 26 nutrients analyzed, Potato (Flesh & Skin, Baked) leads in 7 categories while Sweet Potato (Baked/Cooked) leads in 11.Both foods show similar concentrations in 8 nutrients. Overall, Sweet Potato (Baked/Cooked) has the nutritional edge in this comparison.

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