Sweet potato is the better pick for weight loss. For PCOS, diabetes and menopause they rate the same.
Per 100 g:
- Sweet potato: 109 kcal, 1.3 g of protein and 4 g of fibre
- Potato: 70 kcal, 1.5 g of protein and 1.7 g of fibre
| Goal | Sweet potato | Potato |
|---|---|---|
| Weight loss | Good choiceBetter pick | Eat in moderation |
| PCOS | Eat in moderation | Eat in moderation |
| Diabetes | Eat in moderation | Eat in moderation |
| Menopause | Fine as part of a meal | Fine as part of a meal |
One serving each, side by side
Each food at its own normal serving: the same serving for both, one katori, cut (100 g).
Calories
Protein
Carbohydrate
Fibre
Which is better, goal by goal
Weight loss Sweet potato is the better pick for weight loss.
Sweet potato is the better pick for weight loss.
- Sweet potato, one katori, cut (100 g): good choice. 3.7 g of fibre per 100 kcal keeps you full for longer.
- Potato, one katori, cut (100 g): eat in moderation. 70 kcal in a 100 g serving, without much fibre or protein to fill you up.
PCOS and diabetes They rate the same for PCOS and diabetes.
They rate the same for PCOS and diabetes. Per 100 g, sweet potato has 24.2 g of carbohydrate and 4 g of fibre; potato has 14.9 g of carbohydrate and 1.7 g of fibre. Sweet potato has more carbohydrate and fibre. The rating goes by a normal serving, and at a serving the difference is not enough to put either ahead.
- Sweet potato, one katori, cut (100 g): eat in moderation. About 24.2 g of carbohydrate in a 100 g serving, so watch the portion.
- Potato, one katori, cut (100 g): eat in moderation. About 14.9 g of carbohydrate in a 100 g serving, so watch the portion.
Menopause They rate the same for menopause.
They rate the same for menopause. Per 100 g, sweet potato has 27.5 mg of calcium and 1.3 g of protein; potato has 9.5 mg of calcium and 1.5 g of protein. Sweet potato has more calcium; potato has more protein. The rating goes by a normal serving, and at a serving the difference is not enough to put either ahead.
- Sweet potato, one katori, cut (100 g): fine as part of a meal. Not a standout for calcium or protein in a 100 g serving, but fine as part of a meal.
- Potato, one katori, cut (100 g): fine as part of a meal. Not a standout for calcium or protein in a 100 g serving, but fine as part of a meal.
Side by side, per 100 g
The two foods in the table are Sweet potato (Shakarkand), IFCT code F013, and Potato (Alu), IFCT code F006.
| Per 100 g | Sweet potato | Potato |
|---|---|---|
| Calories | 109 kcal | 70 kcal |
| Protein | 1.3 g | 1.5 g |
| Carbohydrate | 24.2 g | 14.9 g |
| Fibre | 4 g | 1.7 g |
| Fat | 0.3 g | 0.2 g |
| Sugars | 3.6 g | 0.3 g |
| Vitamin C | 17.9 mg | 23.1 mg |
| Potassium | 345 mg | 541 mg |
| Folate | 15.6 µg | 15.5 µg |
As the tables measured each food, which for grains and dals is raw or dry. Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR). Cooking changes them, so a cooked portion will read differently.
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How this was decided
- Same rule: each goal uses the same rule as every food page, so this page cannot disagree with them. How the ratings work shows the thresholds.
- Serving: each food is rated at its own normal serving, as on its own page: the same serving for both, one katori, cut (100 g).
- On its own: a rating is about the food on its own; the oil it is cooked in, what else is on the plate and your own reports change the real answer.
- Too close: where two ratings differ only because the numbers that decide them sit within 10% of each other, either side of a threshold, the page calls it too close rather than name a winner.
Read each food on its own page: Sweet potato and Potato.
Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR).
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