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.
Detailed nutritional comparison of oatmeal 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: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.


Image of Oatmeal src
Image of Sweet Potatoes src

Here's an infographic summarizing the nutritional differences between oatmeal and sweet potatoes. marks particularly rich nutrients.


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 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 Oatmeal or Sweet Potatoes .

Note: The specific food items compared are: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Sweet Potatoes (Sweet potato, raw, unprepared) .

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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.