Cheese vs. Sweet Potatoes
Nutrition comparison of Cheese and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and sweet potatoes:
- Both sweet potatoes and cheese are high in Vitamin A.
- Cheese has 153.7 times less carbohydrates than sweet potato.
- Cheese is an excellent source of calcium and protein.
- Sweet potato has more thiamin, niacin, pantothenic acid and Vitamin B6, however, cheese contains more riboflavin and Vitamin B12.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of potassium.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cheese is high in calories and sweet potato has 78% less calories than cheese - sweet potato has 86 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to sweet potatoes per calorie. Cheese has a macronutrient ratio of 25:0:75 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Sweet Potatoes | |
|---|---|---|
| Protein | 25% | 7% |
| Carbohydrates | ~ | 92% |
| Fat | 75% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Cheese has 153.7 times less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
dietary fiber
Sweet potato is a great source of dietary fiber and it has more dietary fiber than cheese - sweet potato has 3g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Cheese has less sugar than sweet potato - sweet potato has 4.2g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Cheese is an excellent source of protein and it has 13 times more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Cheese is high in saturated fat and sweet potato has 100% less saturated fat than cheese - sweet potato has 0.02g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
cholesterol
Sweet potato has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and sweet potato does not contain significant amounts.
Vitamins
Vitamin C
Sweet potato has more Vitamin C than cheese - sweet potato has 2.4mg of Vitamin C per 100 grams and cheese does not contain significant amounts.
Vitamin A
Both sweet potatoes and cheese are high in Vitamin A. Sweet potato has 307% more Vitamin A than cheese - sweet potato has 709ug of Vitamin A per 100 grams and cheese has 174ug of Vitamin A.
Vitamin D
Cheese has more Vitamin D than sweet potato - cheese has 21iu of Vitamin D per 100 grams and sweet potato does not contain significant amounts.
Vitamin E
Sweet potatoes and cheese contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.
Vitamin K
Sweet potatoes and cheese contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and cheese has 2.5ug of Vitamin K.
The B Vitamins
Sweet potato has more thiamin, niacin, pantothenic acid and Vitamin B6, however, cheese contains more riboflavin and Vitamin B12. Both cheese and sweet potatoes contain significant amounts of folate.
| Cheese | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.023 MG | 0.078 MG |
| Riboflavin | 0.318 MG | 0.061 MG |
| Niacin | 0.114 MG | 0.557 MG |
| Pantothenic acid | 0.249 MG | 0.8 MG |
| Vitamin B6 | 0.061 MG | 0.209 MG |
| Folate | 13 UG | 11 UG |
| Vitamin B12 | 1.23 UG | ~ |
Minerals
calcium
Cheese is an excellent source of calcium and it has 20 times more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
Sweet potatoes and cheese contain similar amounts of iron - sweet potato has 0.61mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
Sweet potato is an excellent source of potassium and it has 296% more potassium than cheese - sweet potato has 337mg of potassium per 100 grams and cheese has 85mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Cheese | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.001 G |
| Total | 0.332 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, cheese has more linoleic acid than sweet potato per 100 grams.
| Cheese | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.532 G | 0.013 G |
| Total | 0.532 G | 0.013 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Cheese (Cheese, Mexican blend) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Cheese g
()
|
Daily Values (%) |
Sweet Potatoes g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sweet potatoes or cheese contain more calories in 100 grams?Cheese is high in calories and sweet potato has 80% less calories than cheese - sweet potato has 86 calories in 100g and cheese has 384 calories.
Does sweet potatoes or cheese have more carbohydrates?
By weight, cheese has 153.7 times fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and cheese has 0.13g of carbohydrates.
Does sweet potatoes or cheese contain more calcium?
Cheese is a rich source of calcium and it has 20 times more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and cheese has 659mg of calcium.
Does sweet potatoes or cheese contain more potassium?
Sweet potato is a rich source of potassium and it has 300% more potassium than cheese - sweet potato has 337mg of potassium in 100 grams and cheese has 85mg of potassium.