Oatmeal vs. Sweet Potatoes
Nutrition comparison of Oatmeal and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and sweet potatoes:
- Both sweet potatoes and oatmeal are high in dietary fiber and potassium.
- Oatmeal has more thiamin, riboflavin and folate, however, sweet potato contains more pantothenic acid.
- Oatmeal is a great source of calcium.
- Oatmeal is an excellent source of iron and protein.
- Sweet potato has 60.6 times less saturated fat than oatmeal.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oatmeal is high in calories and sweet potato has 77% less calories than oatmeal - sweet potato has 86 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is heavier in protein, much lighter in carbs and heavier in fat compared to sweet potatoes per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Sweet Potatoes | |
|---|---|---|
| Protein | 17% | 7% |
| Carbohydrates | 69% | 92% |
| Fat | 15% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and sweet potato has 70% less carbohydrates than oatmeal - sweet potato has 20.1g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both sweet potatoes and oatmeal are high in dietary fiber. Oatmeal has 227% more dietary fiber than sweet potato - sweet potato has 3g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Sweet potatoes and oatmeal contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 919% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Sweet potato has 60.6 times less saturated fat than oatmeal - sweet potato has 0.02g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin C
Sweet potato has more Vitamin C than oatmeal - sweet potato has 2.4mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than oatmeal - sweet potato has 709ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Sweet potatoes and oatmeal contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Sweet potatoes and oatmeal contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, riboflavin and folate, however, sweet potato contains more pantothenic acid. Both oatmeal and sweet potatoes contain significant amounts of niacin and Vitamin B6.
| Oatmeal | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.73 MG | 0.078 MG |
| Riboflavin | 0.14 MG | 0.061 MG |
| Niacin | 0.78 MG | 0.557 MG |
| Pantothenic acid | ~ | 0.8 MG |
| Vitamin B6 | 0.12 MG | 0.209 MG |
| Folate | 32 UG | 11 UG |
Minerals
calcium
Oatmeal is a great source of calcium and it has 73% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 589% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both sweet potatoes and oatmeal are high in potassium. Sweet potato is very similar to sweet potato for potassium - sweet potato has 337mg of potassium per 100 grams and oatmeal has 350mg 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: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Oatmeal 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 oatmeal contain more calories in 100 grams?Oatmeal is high in calories and sweet potato has 80% less calories than oatmeal - sweet potato has 86 calories in 100g and oatmeal has 367 calories.
Does sweet potatoes or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and sweet potato has 70% fewer carbohydrates than oatmeal - sweet potato has 20.1g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does sweet potatoes or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 590% more iron than sweet potato - sweet potato has 0.61mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does sweet potatoes or oatmeal contain more potassium?
Both sweet potatoes and oatmeal are high in potassium. Sweet potato is very similar to sweet potato for potassium - sweet potato has 337mg of potassium in 100 grams and oatmeal has 350mg of potassium.