Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
potato starch
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in potato starch and sweet potatoes:
Potato starch is high in calories and sweet potato has 74% less calories than potato starch - sweet potato has 86 calories per 100 grams and potato starch has 333 calories.
For macronutrient ratios, potato starch is lighter in protein, heavier in carbs and similar to sweet potatoes for fat. Potato starch has a macronutrient ratio of 0:100:0 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Potato Starch | Sweet Potatoes | |
|---|---|---|
| Protein | ~ | 7% |
| Carbohydrates | 100% | 92% |
| Fat | ~ | 1% |
| Alcohol | ~ | ~ |
Potato starch is high in carbohydrates and sweet potato has 76% less carbohydrates than potato starch - sweet potato has 20.1g of total carbs per 100 grams and potato starch has 83.3g of carbohydrates.
Sweet potato is a great source of dietary fiber and it has more dietary fiber than potato starch - sweet potato has 3g of dietary fiber per 100 grams and potato starch does not contain significant amounts.
Potato starch has less sugar than sweet potato - sweet potato has 4.2g of sugar per 100 grams and potato starch does not contain significant amounts.
Sweet potato has more protein than potato starch - sweet potato has 1.6g of protein per 100 grams and potato starch does not contain significant amounts.
Both sweet potatoes and potato starch are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and potato starch does not contain significant amounts.
Sweet potato has more Vitamin C than potato starch - sweet potato has 2.4mg of Vitamin C per 100 grams and potato starch does not contain significant amounts.
Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than potato starch - sweet potato has 709ug of Vitamin A per 100 grams and potato starch does not contain significant amounts.
Sweet potatoes and potato starch contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and potato starch does not contain significant amounts.
Sweet potatoes and potato starch contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and potato starch does not contain significant amounts.
Sweet potato has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Potato Starch | Sweet Potatoes | |
|---|---|---|
| Thiamin | ~ | 0.078 MG |
| Riboflavin | ~ | 0.061 MG |
| Niacin | ~ | 0.557 MG |
| Pantothenic acid | ~ | 0.8 MG |
| Vitamin B6 | ~ | 0.209 MG |
| Folate | ~ | 11 UG |
Sweet potato has signficantly more calcium than potato starch - sweet potato has 30mg of calcium per 100 grams and potato starch does not contain significant amounts.
Sweet potato has more iron than potato starch - sweet potato has 0.61mg of iron per 100 grams and potato starch does not contain significant amounts.
Sweet potato is an excellent source of potassium and it has more potassium than potato starch - sweet potato has 337mg of potassium per 100 grams and potato starch does not contain significant amounts.
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: Potato Starch (POTATO STARCH) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Potato Starch 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 | |||