Egg Noodles vs. Sweet Potatoes

Nutrition comparison of Cooked Egg Noodles and Sweet Potatoes


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

We compared the nutritional contents of cooked egg noodles versus sweet potatoes (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in egg noodles and sweet potatoes:

  • Egg noodle has more thiamin, niacin, folate and Vitamin B12, however, sweet potato contains more pantothenic acid and Vitamin B6.
  • Sweet potato has more beta-carotene than egg noodle, however, egg noodle contains more lutein + zeaxanthin than sweet potato.
  • Sweet potato is a great source of dietary fiber.
  • Sweet potato is an excellent source of Vitamin A and potassium.
Detailed nutritional comparison of egg noodles and sweet potatoes is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Egg Noodles (Noodles, egg, cooked, enriched, with added salt) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.


Image of Egg Noodles src
Image of Sweet Potatoes src

Calories and Carbs

calories

Egg noodle is high in calories and sweet potato has 38% less calories than egg noodle - sweet potato has 86 calories per 100 grams and egg noodle has 138 calories.

For macronutrient ratios, egg noodles is heavier in protein, lighter in carbs and heavier in fat compared to sweet potatoes per calorie. Egg noodles has a macronutrient ratio of 13:73:14 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg Noodles Sweet Potatoes
Protein 13% 7%
Carbohydrates 73% 92%
Fat 14% 1%
Alcohol ~ ~

carbohydrates

Sweet potatoes and egg noodles contain similar amounts carbs - sweet potato has 20.1g of total carbs per 100 grams and egg noodle has 25.2g of carbohydrates.

dietary fiber

Sweet potato is a great source of dietary fiber and it has 150% more dietary fiber than egg noodle - sweet potato has 3g of dietary fiber per 100 grams and egg noodle has 1.2g of dietary fiber.

sugar

Sweet potatoes and egg noodles contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and egg noodle has 0.4g of sugar.

Protein

protein

Egg noodle has 189% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and egg noodle has 4.5g of protein.

Fat

saturated fat

Both sweet potatoes and egg noodles are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and egg noodle has 0.42g of saturated fat.

trans fat

Both egg noodles and sweet potatoes are low in trans fat - egg noodle has 0.03g of trans fat per 100 grams and sweet potato does not contain significant amounts.

cholesterol

Sweet potato has less cholesterol than egg noodle - egg noodle has 29mg of cholesterol per 100 grams and sweet potato does not contain significant amounts.

Vitamins

Vitamin C

Sweet potato has more Vitamin C than egg noodle - sweet potato has 2.4mg of Vitamin C per 100 grams and egg noodle does not contain significant amounts.

Vitamin A

Sweet potato is an excellent source of Vitamin A and it has 117 times more Vitamin A than egg noodle - sweet potato has 709ug of Vitamin A per 100 grams and egg noodle has 6ug of Vitamin A.

Vitamin E

Sweet potatoes and egg noodles contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and egg noodle has 0.17mg of Vitamin E.

Vitamin K

Sweet potatoes and egg noodles contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and egg noodle does not contain significant amounts.

The B Vitamins

Egg noodle has more thiamin, niacin, folate and Vitamin B12, however, sweet potato contains more pantothenic acid and Vitamin B6. Both egg noodles and sweet potatoes contain significant amounts of riboflavin.

Egg Noodles Sweet Potatoes
Thiamin 0.289 MG 0.078 MG
Riboflavin 0.136 MG 0.061 MG
Niacin 2.077 MG 0.557 MG
Pantothenic acid 0.263 MG 0.8 MG
Vitamin B6 0.046 MG 0.209 MG
Folate 84 UG 11 UG
Vitamin B12 0.09 UG ~

Minerals

calcium

Sweet potato has 150% more calcium than egg noodle - sweet potato has 30mg of calcium per 100 grams and egg noodle has 12mg of calcium.

iron

Egg noodle has 141% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and egg noodle has 1.5mg of iron.

potassium

Sweet potato is an excellent source of potassium and it has 787% more potassium than egg noodle - sweet potato has 337mg of potassium per 100 grams and egg noodle has 38mg of potassium.

Antioxidants and Phytonutrients

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 egg noodle per 100 grams, however, egg noodle contains more lutein + zeaxanthin than sweet potato per 100 grams.

Egg Noodles Sweet Potatoes
beta-carotene 1 UG 8509 UG
lutein + zeaxanthin 38 UG ~
alpha-carotene ~ 7 UG

Omega-3 and Omega-6

omega 3s

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

Egg Noodles Sweet Potatoes
alpha linoleic acid 0.028 G 0.001 G
Total 0.028 G 0.001 G

omega 6s

Comparing omega-6 fatty acids, egg noodle has more linoleic acid than sweet potato per 100 grams.

Egg Noodles Sweet Potatoes
linoleic acid 0.522 G 0.013 G
other omega 6 0.001 G ~
Total 0.523 G 0.013 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Egg Noodles or Sweet Potatoes .

Note: The specific food items compared are: Egg Noodles (Noodles, egg, cooked, enriched, with added salt) and Sweet Potatoes (Sweet potato, raw, unprepared) .

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