Side-by-Side Comparison

White Rice (Cooked) vs Sweet Potato (Baked/Cooked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean fluffy steamed long-grain white rice in neutral ceramic bowl

grains

White Rice (Cooked)

130Calories

2.7Protein

0.4Fiber

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

-31%

Sweet Potato (Baked/Cooked)

Sweet Potato (Baked/Cooked) has fewer calories (energy) (90 kcal vs 130 kcal, 40 kcal less).

Higher Protein

+34%

White Rice (Cooked)

White Rice (Cooked) provides 2.7 g vs 2.0 g in Sweet Potato (Baked/Cooked) (+0.68 g, +34%).

Higher Dietary Fiber

+725%

Sweet Potato (Baked/Cooked)

Sweet Potato (Baked/Cooked) provides 3.3 g vs 0.40 g in White Rice (Cooked) (+2.9 g, +725%).

Higher Vitamin C

Sweet Potato (Baked/Cooked)

Sweet Potato (Baked/Cooked) provides 19.6 mg vs 0 mg in White Rice (Cooked) (+19.6 mg).

Comparing per 100 g standard edible portion.

Nutrient

White Rice (Cooked)100 g edible portion

Sweet Potato (Baked/Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)White Rice (Cooked) higher

White Rice (Cooked)

130 kcal7% DV

Sweet Potato (Baked/Cooked)

90 kcal5% DV

White Rice (Cooked) provides 130 kcal vs 90 kcal in Sweet Potato (Baked/Cooked) (+40 kcal, +44%).

ProteinWhite Rice (Cooked) higher

White Rice (Cooked)

2.7 g5% DV

Sweet Potato (Baked/Cooked)

2.0 g4% DV

White Rice (Cooked) provides 2.7 g vs 2.0 g in Sweet Potato (Baked/Cooked) (+0.68 g, +34%).

CarbohydratesWhite Rice (Cooked) higher

White Rice (Cooked)

28.2 g10% DV

Sweet Potato (Baked/Cooked)

20.7 g8% DV

White Rice (Cooked) provides 28.2 g vs 20.7 g in Sweet Potato (Baked/Cooked) (+7.5 g, +36%).

Dietary FiberSweet Potato (Baked/Cooked) higher

White Rice (Cooked)

0.40 g1% DV

Sweet Potato (Baked/Cooked)

3.3 g12% DV

Sweet Potato (Baked/Cooked) provides 3.3 g vs 0.40 g in White Rice (Cooked) (+2.9 g, +725%).

Total FatWhite Rice (Cooked) higher

White Rice (Cooked)

0.28 g

Sweet Potato (Baked/Cooked)

0.15 g

White Rice (Cooked) provides 0.28 g vs 0.15 g in Sweet Potato (Baked/Cooked) (+0.13 g, +87%).

Total SugarsSweet Potato (Baked/Cooked) higher

White Rice (Cooked)

0.05 g

Sweet Potato (Baked/Cooked)

6.5 g13% DV

Sweet Potato (Baked/Cooked) provides 6.5 g vs 0.05 g in White Rice (Cooked) (+6.4 g, +12860%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

White Rice (Cooked)

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

White Rice (Cooked)

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

White Rice (Cooked)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

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

Vitamin ESweet Potato (Baked/Cooked) higher

White Rice (Cooked)

0.04 mg

Sweet Potato (Baked/Cooked)

0.71 mg5% DV

Sweet Potato (Baked/Cooked) provides 0.71 mg vs 0.04 mg in White Rice (Cooked) (+0.67 mg, +1675%).

Vitamin KSweet Potato (Baked/Cooked) higher

White Rice (Cooked)

0.1 µg

Sweet Potato (Baked/Cooked)

2.3 µg2% DV

Sweet Potato (Baked/Cooked) provides 2.3 µg vs 0.1 µg in White Rice (Cooked) (+2.2 µg, +2200%).

Folate (DFE)White Rice (Cooked) higher

White Rice (Cooked)

58 µg14% DV

Sweet Potato (Baked/Cooked)

6.0 µg2% DV

White Rice (Cooked) provides 58 µg vs 6.0 µg in Sweet Potato (Baked/Cooked) (+52 µg, +867%).

Thiamin (Vitamin B1)White Rice (Cooked) higher

White Rice (Cooked)

0.16 mg14% DV

Sweet Potato (Baked/Cooked)

0.11 mg9% DV

White Rice (Cooked) provides slightly more thiamin (vitamin b1) (0.16 mg vs 0.11 mg).

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

White Rice (Cooked)

0.01 mg1% DV

Sweet Potato (Baked/Cooked)

0.11 mg8% DV

Sweet Potato (Baked/Cooked) provides slightly more riboflavin (vitamin b2) (0.11 mg vs 0.01 mg).

Niacin (Vitamin B3)Similar

White Rice (Cooked)

1.5 mg9% DV

Sweet Potato (Baked/Cooked)

1.5 mg9% DV

Both White Rice (Cooked) and Sweet Potato (Baked/Cooked) provide similar amounts of niacin (vitamin b3) (1.5 mg).

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

White Rice (Cooked)

0.40 mg8% DV

Sweet Potato (Baked/Cooked)

0.88 mg18% DV

Sweet Potato (Baked/Cooked) provides 0.88 mg vs 0.40 mg in White Rice (Cooked) (+0.49 mg, +124%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

White Rice (Cooked)

0.09 mg5% DV

Sweet Potato (Baked/Cooked)

0.29 mg17% DV

Sweet Potato (Baked/Cooked) provides 0.29 mg vs 0.09 mg in White Rice (Cooked) (+0.19 mg, +208%).

Vitamin B12Similar

White Rice (Cooked)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

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

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

White Rice (Cooked)

1.0 mg

Sweet Potato (Baked/Cooked)

36.0 mg2% DV

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

PotassiumSweet Potato (Baked/Cooked) higher

White Rice (Cooked)

35.0 mg1% DV

Sweet Potato (Baked/Cooked)

475 mg10% DV

Sweet Potato (Baked/Cooked) provides 475 mg vs 35.0 mg in White Rice (Cooked) (+440 mg, +1257%).

CalciumSweet Potato (Baked/Cooked) higher

White Rice (Cooked)

10.0 mg1% DV

Sweet Potato (Baked/Cooked)

38.0 mg3% DV

Sweet Potato (Baked/Cooked) provides 38.0 mg vs 10.0 mg in White Rice (Cooked) (+28.0 mg, +280%).

IronWhite Rice (Cooked) higher

White Rice (Cooked)

1.2 mg7% DV

Sweet Potato (Baked/Cooked)

0.69 mg4% DV

White Rice (Cooked) provides 1.2 mg vs 0.69 mg in Sweet Potato (Baked/Cooked) (+0.51 mg, +74%).

MagnesiumSweet Potato (Baked/Cooked) higher

White Rice (Cooked)

12.0 mg3% DV

Sweet Potato (Baked/Cooked)

27.0 mg6% DV

Sweet Potato (Baked/Cooked) provides 27.0 mg vs 12.0 mg in White Rice (Cooked) (+15.0 mg, +125%).

PhosphorusSweet Potato (Baked/Cooked) higher

White Rice (Cooked)

43.0 mg3% DV

Sweet Potato (Baked/Cooked)

54.0 mg4% DV

Sweet Potato (Baked/Cooked) provides 54.0 mg vs 43.0 mg in White Rice (Cooked) (+11.0 mg, +26%).

ZincWhite Rice (Cooked) higher

White Rice (Cooked)

0.49 mg4% DV

Sweet Potato (Baked/Cooked)

0.32 mg3% DV

White Rice (Cooked) provides 0.49 mg vs 0.32 mg in Sweet Potato (Baked/Cooked) (+0.17 mg, +53%).

Lipids1 nutrients

Saturated FatSimilar

White Rice (Cooked)

0.08 g

Sweet Potato (Baked/Cooked)

0.05 g

Both White Rice (Cooked) and Sweet Potato (Baked/Cooked) provide similar amounts of saturated fat (0.08 g).

Nutrient

White Rice (Cooked)158 g (1 cup cooked (158 g))

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

Macronutrients6 nutrients

Calories (Energy)White Rice (Cooked) higher

White Rice (Cooked)

205 kcal10% DV

Sweet Potato (Baked/Cooked)

103 kcal5% DV

White Rice (Cooked) provides 205 kcal vs 103 kcal in Sweet Potato (Baked/Cooked) (+103 kcal, +100%).

ProteinWhite Rice (Cooked) higher

White Rice (Cooked)

4.3 g9% DV

Sweet Potato (Baked/Cooked)

2.3 g5% DV

White Rice (Cooked) provides 4.3 g vs 2.3 g in Sweet Potato (Baked/Cooked) (+2.0 g, +85%).

CarbohydratesWhite Rice (Cooked) higher

White Rice (Cooked)

44.5 g16% DV

Sweet Potato (Baked/Cooked)

23.6 g9% DV

White Rice (Cooked) provides 44.5 g vs 23.6 g in Sweet Potato (Baked/Cooked) (+20.9 g, +89%).

Dietary FiberSweet Potato (Baked/Cooked) higher

White Rice (Cooked)

0.63 g2% DV

Sweet Potato (Baked/Cooked)

3.8 g13% DV

Sweet Potato (Baked/Cooked) provides 3.8 g vs 0.63 g in White Rice (Cooked) (+3.1 g, +495%).

Total FatWhite Rice (Cooked) higher

White Rice (Cooked)

0.44 g1% DV

Sweet Potato (Baked/Cooked)

0.17 g

White Rice (Cooked) provides 0.44 g vs 0.17 g in Sweet Potato (Baked/Cooked) (+0.27 g, +159%).

Total SugarsSweet Potato (Baked/Cooked) higher

White Rice (Cooked)

0.08 g

Sweet Potato (Baked/Cooked)

7.4 g15% DV

Sweet Potato (Baked/Cooked) provides 7.4 g vs 0.08 g in White Rice (Cooked) (+7.3 g, +9251%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

White Rice (Cooked)

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

White Rice (Cooked)

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

White Rice (Cooked)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

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

Vitamin ESweet Potato (Baked/Cooked) higher

White Rice (Cooked)

0.06 mg

Sweet Potato (Baked/Cooked)

0.81 mg5% DV

Sweet Potato (Baked/Cooked) provides 0.81 mg vs 0.06 mg in White Rice (Cooked) (+0.75 mg, +1181%).

Vitamin KSweet Potato (Baked/Cooked) higher

White Rice (Cooked)

0.2 µg

Sweet Potato (Baked/Cooked)

2.6 µg2% DV

Sweet Potato (Baked/Cooked) provides 2.6 µg vs 0.2 µg in White Rice (Cooked) (+2.5 µg, +1559%).

Folate (DFE)White Rice (Cooked) higher

White Rice (Cooked)

92 µg23% DV

Sweet Potato (Baked/Cooked)

6.8 µg2% DV

White Rice (Cooked) provides 92 µg vs 6.8 µg in Sweet Potato (Baked/Cooked) (+85 µg, +1240%).

Thiamin (Vitamin B1)White Rice (Cooked) higher

White Rice (Cooked)

0.26 mg21% DV

Sweet Potato (Baked/Cooked)

0.12 mg10% DV

White Rice (Cooked) provides 0.26 mg vs 0.12 mg in Sweet Potato (Baked/Cooked) (+0.14 mg, +111%).

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

White Rice (Cooked)

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)White Rice (Cooked) higher

White Rice (Cooked)

2.3 mg15% DV

Sweet Potato (Baked/Cooked)

1.7 mg11% DV

White Rice (Cooked) provides 2.3 mg vs 1.7 mg in Sweet Potato (Baked/Cooked) (+0.64 mg, +38%).

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

White Rice (Cooked)

0.62 mg12% DV

Sweet Potato (Baked/Cooked)

1.0 mg20% DV

Sweet Potato (Baked/Cooked) provides 1.0 mg vs 0.62 mg in White Rice (Cooked) (+0.38 mg, +61%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

White Rice (Cooked)

0.15 mg9% DV

Sweet Potato (Baked/Cooked)

0.33 mg19% DV

Sweet Potato (Baked/Cooked) provides 0.33 mg vs 0.15 mg in White Rice (Cooked) (+0.18 mg, +122%).

Vitamin B12Similar

White Rice (Cooked)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

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

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

White Rice (Cooked)

1.6 mg

Sweet Potato (Baked/Cooked)

41.0 mg2% DV

Sweet Potato (Baked/Cooked) provides 41.0 mg vs 1.6 mg in White Rice (Cooked) (+39.5 mg, +2497%).

PotassiumSweet Potato (Baked/Cooked) higher

White Rice (Cooked)

55.3 mg1% DV

Sweet Potato (Baked/Cooked)

542 mg12% DV

Sweet Potato (Baked/Cooked) provides 542 mg vs 55.3 mg in White Rice (Cooked) (+486 mg, +879%).

CalciumSweet Potato (Baked/Cooked) higher

White Rice (Cooked)

15.8 mg1% DV

Sweet Potato (Baked/Cooked)

43.3 mg3% DV

Sweet Potato (Baked/Cooked) provides 43.3 mg vs 15.8 mg in White Rice (Cooked) (+27.5 mg, +174%).

IronWhite Rice (Cooked) higher

White Rice (Cooked)

1.9 mg11% DV

Sweet Potato (Baked/Cooked)

0.79 mg4% DV

White Rice (Cooked) provides 1.9 mg vs 0.79 mg in Sweet Potato (Baked/Cooked) (+1.1 mg, +141%).

MagnesiumSweet Potato (Baked/Cooked) higher

White Rice (Cooked)

19.0 mg5% DV

Sweet Potato (Baked/Cooked)

30.8 mg7% DV

Sweet Potato (Baked/Cooked) provides 30.8 mg vs 19.0 mg in White Rice (Cooked) (+11.8 mg, +62%).

PhosphorusWhite Rice (Cooked) higher

White Rice (Cooked)

67.9 mg5% DV

Sweet Potato (Baked/Cooked)

61.6 mg5% DV

White Rice (Cooked) provides 67.9 mg vs 61.6 mg in Sweet Potato (Baked/Cooked) (+6.4 mg, +10%).

ZincWhite Rice (Cooked) higher

White Rice (Cooked)

0.77 mg7% DV

Sweet Potato (Baked/Cooked)

0.36 mg3% DV

White Rice (Cooked) provides 0.77 mg vs 0.36 mg in Sweet Potato (Baked/Cooked) (+0.41 mg, +112%).

Lipids1 nutrients

Saturated FatWhite Rice (Cooked) higher

White Rice (Cooked)

0.12 g1% DV

Sweet Potato (Baked/Cooked)

0.06 g

White Rice (Cooked) provides slightly more saturated fat (0.12 g vs 0.06 g).

Nutrient

White Rice (Cooked)Amount per 100 kcal (77 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

White Rice (Cooked)

100 kcal5% DV

Sweet Potato (Baked/Cooked)

100 kcal5% DV

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

ProteinSweet Potato (Baked/Cooked) higher

White Rice (Cooked)

2.1 g4% DV

Sweet Potato (Baked/Cooked)

2.2 g4% DV

Sweet Potato (Baked/Cooked) provides 2.2 g vs 2.1 g in White Rice (Cooked) (+0.16 g, +8%).

CarbohydratesSweet Potato (Baked/Cooked) higher

White Rice (Cooked)

21.7 g8% DV

Sweet Potato (Baked/Cooked)

23.0 g8% DV

Sweet Potato (Baked/Cooked) provides 23.0 g vs 21.7 g in White Rice (Cooked) (+1.3 g, +6%).

Dietary FiberSweet Potato (Baked/Cooked) higher

White Rice (Cooked)

0.31 g1% DV

Sweet Potato (Baked/Cooked)

3.7 g13% DV

Sweet Potato (Baked/Cooked) provides 3.7 g vs 0.31 g in White Rice (Cooked) (+3.4 g, +1089%).

Total FatSimilar

White Rice (Cooked)

0.22 g

Sweet Potato (Baked/Cooked)

0.17 g

Both White Rice (Cooked) and Sweet Potato (Baked/Cooked) provide similar amounts of total fat (0.22 g).

Total SugarsSweet Potato (Baked/Cooked) higher

White Rice (Cooked)

0.04 g

Sweet Potato (Baked/Cooked)

7.2 g14% DV

Sweet Potato (Baked/Cooked) provides 7.2 g vs 0.04 g in White Rice (Cooked) (+7.2 g, +18583%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

White Rice (Cooked)

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

White Rice (Cooked)

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

White Rice (Cooked)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

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

Vitamin ESweet Potato (Baked/Cooked) higher

White Rice (Cooked)

0.03 mg

Sweet Potato (Baked/Cooked)

0.79 mg5% DV

Sweet Potato (Baked/Cooked) provides 0.79 mg vs 0.03 mg in White Rice (Cooked) (+0.76 mg, +2459%).

Vitamin KSweet Potato (Baked/Cooked) higher

White Rice (Cooked)

0.1 µg

Sweet Potato (Baked/Cooked)

2.6 µg2% DV

Sweet Potato (Baked/Cooked) provides 2.6 µg vs 0.1 µg in White Rice (Cooked) (+2.5 µg, +3216%).

Folate (DFE)White Rice (Cooked) higher

White Rice (Cooked)

45 µg11% DV

Sweet Potato (Baked/Cooked)

6.7 µg2% DV

White Rice (Cooked) provides 45 µg vs 6.7 µg in Sweet Potato (Baked/Cooked) (+38 µg, +571%).

Thiamin (Vitamin B1)Similar

White Rice (Cooked)

0.13 mg10% DV

Sweet Potato (Baked/Cooked)

0.12 mg10% DV

Both White Rice (Cooked) and Sweet Potato (Baked/Cooked) provide similar amounts of thiamin (vitamin b1) (0.13 mg).

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

White Rice (Cooked)

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

White Rice (Cooked)

1.1 mg7% DV

Sweet Potato (Baked/Cooked)

1.7 mg10% DV

Sweet Potato (Baked/Cooked) provides 1.7 mg vs 1.1 mg in White Rice (Cooked) (+0.51 mg, +45%).

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

White Rice (Cooked)

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 White Rice (Cooked) (+0.68 mg, +223%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

White Rice (Cooked)

0.07 mg4% DV

Sweet Potato (Baked/Cooked)

0.32 mg19% DV

Sweet Potato (Baked/Cooked) provides 0.32 mg vs 0.07 mg in White Rice (Cooked) (+0.25 mg, +343%).

Vitamin B12Similar

White Rice (Cooked)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

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

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

White Rice (Cooked)

0.77 mg

Sweet Potato (Baked/Cooked)

40.0 mg2% DV

Sweet Potato (Baked/Cooked) provides 40.0 mg vs 0.77 mg in White Rice (Cooked) (+39.2 mg, +5090%).

PotassiumSweet Potato (Baked/Cooked) higher

White Rice (Cooked)

27.0 mg1% DV

Sweet Potato (Baked/Cooked)

527 mg11% DV

Sweet Potato (Baked/Cooked) provides 527 mg vs 27.0 mg in White Rice (Cooked) (+500 mg, +1856%).

CalciumSweet Potato (Baked/Cooked) higher

White Rice (Cooked)

7.7 mg1% DV

Sweet Potato (Baked/Cooked)

42.2 mg3% DV

Sweet Potato (Baked/Cooked) provides 42.2 mg vs 7.7 mg in White Rice (Cooked) (+34.5 mg, +448%).

IronWhite Rice (Cooked) higher

White Rice (Cooked)

0.92 mg5% DV

Sweet Potato (Baked/Cooked)

0.77 mg4% DV

White Rice (Cooked) provides 0.92 mg vs 0.77 mg in Sweet Potato (Baked/Cooked) (+0.16 mg, +21%).

MagnesiumSweet Potato (Baked/Cooked) higher

White Rice (Cooked)

9.2 mg2% DV

Sweet Potato (Baked/Cooked)

30.0 mg7% DV

Sweet Potato (Baked/Cooked) provides 30.0 mg vs 9.2 mg in White Rice (Cooked) (+20.7 mg, +224%).

PhosphorusSweet Potato (Baked/Cooked) higher

White Rice (Cooked)

33.1 mg3% DV

Sweet Potato (Baked/Cooked)

59.9 mg5% DV

Sweet Potato (Baked/Cooked) provides 59.9 mg vs 33.1 mg in White Rice (Cooked) (+26.8 mg, +81%).

ZincSimilar

White Rice (Cooked)

0.38 mg3% DV

Sweet Potato (Baked/Cooked)

0.36 mg3% DV

Both White Rice (Cooked) and Sweet Potato (Baked/Cooked) provide similar amounts of zinc (0.38 mg).

Lipids1 nutrients

Saturated FatSimilar

White Rice (Cooked)

0.06 g

Sweet Potato (Baked/Cooked)

0.06 g

Both White Rice (Cooked) and Sweet Potato (Baked/Cooked) provide similar amounts of saturated fat (0.06 g).

Nutrient

White Rice (Cooked)Normalized to 300 kcal (231 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

White Rice (Cooked)

300 kcal15% DV

Sweet Potato (Baked/Cooked)

300 kcal15% DV

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

ProteinSweet Potato (Baked/Cooked) higher

White Rice (Cooked)

6.2 g12% DV

Sweet Potato (Baked/Cooked)

6.7 g13% DV

Sweet Potato (Baked/Cooked) provides 6.7 g vs 6.2 g in White Rice (Cooked) (+0.48 g, +8%).

CarbohydratesSweet Potato (Baked/Cooked) higher

White Rice (Cooked)

65.1 g24% DV

Sweet Potato (Baked/Cooked)

69.0 g25% DV

Sweet Potato (Baked/Cooked) provides 69.0 g vs 65.1 g in White Rice (Cooked) (+3.9 g, +6%).

Dietary FiberSweet Potato (Baked/Cooked) higher

White Rice (Cooked)

0.92 g3% DV

Sweet Potato (Baked/Cooked)

11.0 g39% DV

Sweet Potato (Baked/Cooked) provides 11.0 g vs 0.92 g in White Rice (Cooked) (+10.1 g, +1089%).

Total FatWhite Rice (Cooked) higher

White Rice (Cooked)

0.65 g1% DV

Sweet Potato (Baked/Cooked)

0.50 g1% DV

White Rice (Cooked) provides 0.65 g vs 0.50 g in Sweet Potato (Baked/Cooked) (+0.15 g, +29%).

Total SugarsSweet Potato (Baked/Cooked) higher

White Rice (Cooked)

0.12 g

Sweet Potato (Baked/Cooked)

21.6 g43% DV

Sweet Potato (Baked/Cooked) provides 21.6 g vs 0.12 g in White Rice (Cooked) (+21.5 g, +18583%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

White Rice (Cooked)

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

White Rice (Cooked)

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

White Rice (Cooked)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

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

Vitamin ESweet Potato (Baked/Cooked) higher

White Rice (Cooked)

0.09 mg1% DV

Sweet Potato (Baked/Cooked)

2.4 mg16% DV

Sweet Potato (Baked/Cooked) provides 2.4 mg vs 0.09 mg in White Rice (Cooked) (+2.3 mg, +2459%).

Vitamin KSweet Potato (Baked/Cooked) higher

White Rice (Cooked)

0.2 µg

Sweet Potato (Baked/Cooked)

7.7 µg6% DV

Sweet Potato (Baked/Cooked) provides 7.7 µg vs 0.2 µg in White Rice (Cooked) (+7.4 µg, +3216%).

Folate (DFE)White Rice (Cooked) higher

White Rice (Cooked)

134 µg33% DV

Sweet Potato (Baked/Cooked)

20 µg5% DV

White Rice (Cooked) provides 134 µg vs 20 µg in Sweet Potato (Baked/Cooked) (+114 µg, +571%).

Thiamin (Vitamin B1)Similar

White Rice (Cooked)

0.38 mg31% DV

Sweet Potato (Baked/Cooked)

0.36 mg30% DV

Both White Rice (Cooked) and Sweet Potato (Baked/Cooked) provide similar amounts of thiamin (vitamin b1) (0.38 mg).

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

White Rice (Cooked)

0.03 mg2% DV

Sweet Potato (Baked/Cooked)

0.35 mg27% DV

Sweet Potato (Baked/Cooked) provides 0.35 mg vs 0.03 mg in White Rice (Cooked) (+0.32 mg, +1075%).

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

White Rice (Cooked)

3.4 mg21% DV

Sweet Potato (Baked/Cooked)

5.0 mg31% DV

Sweet Potato (Baked/Cooked) provides 5.0 mg vs 3.4 mg in White Rice (Cooked) (+1.5 mg, +45%).

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

White Rice (Cooked)

0.91 mg18% DV

Sweet Potato (Baked/Cooked)

2.9 mg59% DV

Sweet Potato (Baked/Cooked) provides 2.9 mg vs 0.91 mg in White Rice (Cooked) (+2.0 mg, +223%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

White Rice (Cooked)

0.21 mg13% DV

Sweet Potato (Baked/Cooked)

0.95 mg56% DV

Sweet Potato (Baked/Cooked) provides 0.95 mg vs 0.21 mg in White Rice (Cooked) (+0.74 mg, +343%).

Vitamin B12Similar

White Rice (Cooked)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

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

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

White Rice (Cooked)

2.3 mg

Sweet Potato (Baked/Cooked)

120 mg5% DV

Sweet Potato (Baked/Cooked) provides 120 mg vs 2.3 mg in White Rice (Cooked) (+118 mg, +5090%).

PotassiumSweet Potato (Baked/Cooked) higher

White Rice (Cooked)

80.9 mg2% DV

Sweet Potato (Baked/Cooked)

1,582 mg34% DV

Sweet Potato (Baked/Cooked) provides 1,582 mg vs 80.9 mg in White Rice (Cooked) (+1,501 mg, +1856%).

CalciumSweet Potato (Baked/Cooked) higher

White Rice (Cooked)

23.1 mg2% DV

Sweet Potato (Baked/Cooked)

127 mg10% DV

Sweet Potato (Baked/Cooked) provides 127 mg vs 23.1 mg in White Rice (Cooked) (+103 mg, +448%).

IronWhite Rice (Cooked) higher

White Rice (Cooked)

2.8 mg15% DV

Sweet Potato (Baked/Cooked)

2.3 mg13% DV

White Rice (Cooked) provides 2.8 mg vs 2.3 mg in Sweet Potato (Baked/Cooked) (+0.47 mg, +21%).

MagnesiumSweet Potato (Baked/Cooked) higher

White Rice (Cooked)

27.7 mg7% DV

Sweet Potato (Baked/Cooked)

89.9 mg21% DV

Sweet Potato (Baked/Cooked) provides 89.9 mg vs 27.7 mg in White Rice (Cooked) (+62.2 mg, +224%).

PhosphorusSweet Potato (Baked/Cooked) higher

White Rice (Cooked)

99.3 mg8% DV

Sweet Potato (Baked/Cooked)

180 mg14% DV

Sweet Potato (Baked/Cooked) provides 180 mg vs 99.3 mg in White Rice (Cooked) (+80.5 mg, +81%).

ZincWhite Rice (Cooked) higher

White Rice (Cooked)

1.1 mg10% DV

Sweet Potato (Baked/Cooked)

1.1 mg10% DV

White Rice (Cooked) provides 1.1 mg vs 1.1 mg in Sweet Potato (Baked/Cooked) (+0.07 mg, +6%).

Lipids1 nutrients

Saturated FatSimilar

White Rice (Cooked)

0.18 g1% DV

Sweet Potato (Baked/Cooked)

0.17 g1% DV

Both White Rice (Cooked) and Sweet Potato (Baked/Cooked) provide similar amounts of saturated fat (0.18 g).

White Rice (Cooked) vs Sweet Potato (Baked/Cooked)

White Rice (Cooked)

Sweet Potato (Baked/Cooked)

Nutritional Takeaways

Comparison Summary