Oats vs. Sweet Potatoes

Nutrition comparison of Oats and Sweet Potatoes


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

We compared the nutritional contents of oats 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 Oats source
Image of Sweet Potatoes source

Calories and Carbs

calories

Oat is high in calories and sweet potato has less calories than oat - sweet potato has 86kcal of calories per 100 grams and oat has 389kcal of calories.

dietary fiber

Both sweet potatoes and oats are high in dietary fiber - sweet potato has 3g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.

sugar

Oat has less sugar than sweet potato - sweet potato has 4.2g of sugar per 100 grams and oat does not contain significant amounts.

Protein

protein

Oat is a excellent source of protein and it has more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and oat has 16.9g of protein.

Fat

saturated fat

Sweet potato has less saturated fat than oat - sweet potato has 0.02g of saturated fat per 100 grams and oat has 1.2g of saturated fat.

Vitamins

Vitamin C

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

Vitamin A

Sweet potato is a excellent source of Vitamin A and it has more Vitamin A than oat - sweet potato has 709ug of Vitamin A per 100 grams and oat does not contain significant amounts.

Vitamin E

Sweet potatoes and oats contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and oat does not contain significant amounts.

The B Vitamins

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

Oats Sweet Potatoes
Thiamin 0.763 MG 0.078 MG
Riboflavin 0.139 MG 0.061 MG
Niacin 0.961 MG 0.557 MG
Pantothenic acid 1.349 MG 0.8 MG
Vitamin B6 0.119 MG 0.209 MG
Folate 56 UG 11 UG

Minerals

calcium

Oat is a great source of calcium and it has more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and oat has 54mg of calcium.

iron

Oat is a excellent source of iron and it has more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and oat has 4.7mg of iron.

potassium

Both sweet potatoes and oats are high in potassium - sweet potato has 337mg of potassium per 100 grams and oat has 429mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Oats Sweet Potatoes
alpha linoleic acid 0.111 G 0.001 G
Total 0.111 G 0.001 G

omega 6s

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

Oats Sweet Potatoes
linoleic acid 2.424 G 0.013 G
Total 2.424 G 0.013 G

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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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Sweet Potatoes (Sweet potato, raw, unprepared) .

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