Banana vs. Sweet Potatoes

Nutrition comparison of Banana and Sweet Potatoes


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of banana versus sweet potatoes (100g each) below using 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Banana source
Image of Sweet Potatoes source

Calories and Carbs

calories

Sweet potatoes and banana contain similar amounts of calories - sweet potato has 86kcal of calories per 100 grams and banana has 89kcal of calories.

dietary fiber

Both sweet potatoes and banana are high in dietary fiber - sweet potato has 3g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.

sugar

Sweet potato has less sugar than banana - sweet potato has 4.2g of sugar per 100 grams and banana has 12.2g of sugar.

Protein

protein

Sweet potatoes and banana contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and banana has 1.1g of protein.

Fat

saturated fat

Both sweet potatoes and banana are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and banana has 0.11g of saturated fat.

Vitamins

Vitamin C

Banana has more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.

Vitamin A

Sweet potato is a excellent source of Vitamin A and it has more Vitamin A than banana - sweet potato has 709ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.

Vitamin E

Sweet potatoes and banana contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.

The B Vitamins

Sweet potato has more thiamin and pantothenic acid. Both banana and sweet potatoes contain significant amounts of riboflavin, niacin, vitamin b6 and folate.

Banana Sweet Potatoes
Thiamin 0.031 MG 0.078 MG
Riboflavin 0.073 MG 0.061 MG
Niacin 0.665 MG 0.557 MG
Pantothenic acid 0.334 MG 0.8 MG
Vitamin B6 0.367 MG 0.209 MG
Folate 20 UG 11 UG

Minerals

calcium

Sweet potato has more calcium than banana - sweet potato has 30mg of calcium per 100 grams and banana has 5mg of calcium.

iron

Sweet potatoes and banana contain similar amounts of iron - sweet potato has 0.61mg of iron per 100 grams and banana has 0.26mg of iron.

potassium

Both sweet potatoes and banana are high in potassium - sweet potato has 337mg of potassium per 100 grams and banana has 358mg of potassium.

Antioxidants and Phytonutrients

flavonoids

Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both banana and sweet potatoes contain small amounts of kaempferol, myricetin and quercetin.

Banana Sweet Potatoes
kaempferol 0.11 mg 0.01 mg
myricetin 0.01 mg 0.03 mg
Quercetin 0.06 mg 0.01 mg
apigenin ~ 0.01 mg
luteolin ~ 0.02 mg

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, Sweet potato has more beta-carotene than banana per 100 grams, however, banana contains more alpha-carotene and lutein + zeaxanthin than sweet potato per 100 grams.

Banana Sweet Potatoes
beta-carotene 26 UG 8509 UG
alpha-carotene 25 UG 7 UG
lutein + zeaxanthin 22 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, banana has more alpha linoleic acid (ALA) than sweet potato per 100 grams.

Banana Sweet Potatoes
alpha linoleic acid 0.027 G 0.001 G
Total 0.027 G 0.001 G

omega 6s

Comparing omega-6 fatty acids, both banana and sweet potatoes contain small amounts of linoleic acid.

Banana Sweet Potatoes
linoleic acid 0.046 G 0.013 G
Total 0.046 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: Banana (Bananas, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) .

()

Banana
g

Daily Values (%)

Sweet Potatoes
g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %