Salt vs. Sweet Potatoes
Nutrition comparison of Salt and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salt
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salt and sweet potatoes:
- Salt has signficantly less calories than sweet potato.
- Sweet potato has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of Vitamin A and potassium.
USDA sources for nutritional information: Salt (Salt, table) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Salt has signficantly less calories than sweet potato - sweet potato has 86 calories per 100 grams and salt does not contain significant amounts.
| Salt | Sweet Potatoes | |
|---|---|---|
| Protein | ~ | 7% |
| Carbohydrates | ~ | 92% |
| Fat | ~ | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Salt has less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and salt does not contain significant amounts.
dietary fiber
Sweet potato is a great source of dietary fiber and it has more dietary fiber than salt - sweet potato has 3g of dietary fiber per 100 grams and salt does not contain significant amounts.
sugar
Salt has less sugar than sweet potato - sweet potato has 4.2g of sugar per 100 grams and salt does not contain significant amounts.
Protein
protein
Sweet potato has more protein than salt - sweet potato has 1.6g of protein per 100 grams and salt does not contain significant amounts.
Fat
saturated fat
Both sweet potatoes and salt are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and salt does not contain significant amounts.
Vitamins
Vitamin C
Sweet potato has more Vitamin C than salt - sweet potato has 2.4mg of Vitamin C per 100 grams and salt does not contain significant amounts.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than salt - sweet potato has 709ug of Vitamin A per 100 grams and salt does not contain significant amounts.
Vitamin E
Sweet potatoes and salt contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and salt does not contain significant amounts.
Vitamin K
Sweet potatoes and salt contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and salt does not contain significant amounts.
The B Vitamins
Sweet potato has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Salt | 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 |
Minerals
calcium
Sweet potatoes and salt contain similar amounts of calcium - sweet potato has 30mg of calcium per 100 grams and salt has 24mg of calcium.
iron
Sweet potatoes and salt contain similar amounts of iron - sweet potato has 0.61mg of iron per 100 grams and salt has 0.33mg of iron.
potassium
Sweet potato is an excellent source of potassium and it has 41 times more potassium than salt - sweet potato has 337mg of potassium per 100 grams and salt has 8mg of potassium.
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: Salt (Salt, table) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Salt 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 salt contain more calories in 100 grams?Salt has signficantly less calories than sweet potato - sweet potato has 86 calories in 100g and salt does not contain significant amounts.
Does sweet potatoes or salt have more carbohydrates?
By weight, salt has fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and salt has no carbs..
Does sweet potatoes or salt contain more potassium?
Sweet potato is a rich source of potassium and it has 41 times more potassium than salt - sweet potato has 337mg of potassium in 100 grams and salt has 8mg of potassium.