Eggplant vs. Sweet Potatoes
Nutrition comparison of Eggplant and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
eggplant
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in eggplant and sweet potatoes:
- Both sweet potatoes and eggplant are high in dietary fiber and potassium.
- Eggplant has 71% less calories than sweet potato.
- Eggplant has 71% less carbohydrates than sweet potato.
- Sweet potato has more beta-carotene than eggplant, however, eggplant contains more lutein + zeaxanthin than sweet potato.
- Sweet potato has more pantothenic acid and Vitamin B6.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Eggplant (Eggplant, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Eggplant has 71% less calories than sweet potato - sweet potato has 86 calories per 100 grams and eggplant has 25 calories.
For macronutrient ratios, eggplant is heavier in protein, lighter in carbs and similar to sweet potatoes for fat. Eggplant has a macronutrient ratio of 14:82:4 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Eggplant | Sweet Potatoes | |
|---|---|---|
| Protein | 14% | 7% |
| Carbohydrates | 82% | 92% |
| Fat | 4% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Eggplant has 71% less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and eggplant has 5.9g of carbohydrates.
The carbs in sweet potatoes are made of 64% starch, 21% sugar and 15% dietary fiber, whereas the carbs in eggplant comprise of 54% sugar and 46% dietary fiber.
dietary fiber
Both sweet potatoes and eggplant are high in dietary fiber. is very similar to sweet potato for dietary fiber - sweet potato has 3g of dietary fiber per 100 grams and eggplant has 3g of dietary fiber.
sugar
Sweet potatoes and eggplant contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and eggplant has 3.5g of sugar.
Protein
protein
Sweet potatoes and eggplant contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and eggplant has 0.98g of protein.
Fat
saturated fat
Both sweet potatoes and eggplant are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and eggplant has 0.03g of saturated fat.
Vitamins
Vitamin C
Sweet potatoes and eggplant contain similar amounts of Vitamin C - sweet potato has 2.4mg of Vitamin C per 100 grams and eggplant has 2.2mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 708 times more Vitamin A than eggplant - sweet potato has 709ug of Vitamin A per 100 grams and eggplant has 1ug of Vitamin A.
Vitamin E
Sweet potatoes and eggplant contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and eggplant has 0.3mg of Vitamin E.
Vitamin K
Sweet potatoes and eggplant contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and eggplant has 3.5ug of Vitamin K.
The B Vitamins
Sweet potato has more pantothenic acid and Vitamin B6. Both eggplant and sweet potatoes contain significant amounts of thiamin, riboflavin, niacin and folate.
| Eggplant | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.039 MG | 0.078 MG |
| Riboflavin | 0.037 MG | 0.061 MG |
| Niacin | 0.649 MG | 0.557 MG |
| Pantothenic acid | 0.281 MG | 0.8 MG |
| Vitamin B6 | 0.084 MG | 0.209 MG |
| Folate | 22 UG | 11 UG |
Minerals
calcium
Sweet potato has 233% more calcium than eggplant - sweet potato has 30mg of calcium per 100 grams and eggplant has 9mg of calcium.
iron
Sweet potatoes and eggplant contain similar amounts of iron - sweet potato has 0.61mg of iron per 100 grams and eggplant has 0.23mg of iron.
potassium
Both sweet potatoes and eggplant are high in potassium. Sweet potato has 47% more potassium than eggplant - sweet potato has 337mg of potassium per 100 grams and eggplant has 229mg 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 eggplant and sweet potatoes contain small amounts of quercetin.
| Eggplant | Sweet Potatoes | |
|---|---|---|
| Quercetin | 0.04 mg | 0.01 mg |
| apigenin | ~ | 0.01 mg |
| luteolin | ~ | 0.02 mg |
| kaempferol | ~ | 0.01 mg |
| myricetin | ~ | 0.03 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 eggplant per 100 grams, however, eggplant contains more lutein + zeaxanthin than sweet potato per 100 grams.
| Eggplant | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 14 UG | 8509 UG |
| lutein + zeaxanthin | 36 UG | ~ |
| alpha-carotene | ~ | 7 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, eggplant has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Eggplant | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.013 G | 0.001 G |
| Total | 0.013 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, eggplant has more linoleic acid than sweet potato per 100 grams.
| Eggplant | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.063 G | 0.013 G |
| Total | 0.063 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: Eggplant (Eggplant, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Eggplant g
()
|
Daily Values (%) |
Sweet Potatoes g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 eggplant contain more calories in 100 grams?Eggplant has 70% less calories than sweet potato - sweet potato has 86 calories in 100g and eggplant has 25 calories.
Does sweet potatoes or eggplant have more carbohydrates?
By weight, eggplant has 70% fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and eggplant has 5.9g of carbohydrates. the carbs in sweet potatoes are made of 60% starch, 20% sugar and 20% dietary fiber, whereas the carbs in eggplant comprise of 50% sugar and 50% dietary fiber.
Does sweet potatoes or eggplant contain more potassium?
Both sweet potatoes and eggplant are high in potassium. Sweet potato has 50% more potassium than eggplant - sweet potato has 337mg of potassium in 100 grams and eggplant has 229mg of potassium.