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 2020 USDA and NIH data[1].

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

  • Both sweet potatoes and oats are high in dietary fiber and potassium.
  • Oat has more thiamin, riboflavin and folate.
  • Oat is a great source of calcium.
  • Oat is an excellent source of iron and protein.
  • Sweet potato has 66.6 times less saturated fat than oat.
  • Sweet potato is an excellent source of Vitamin A.
Detailed nutritional comparison of oats 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.


Image of Oats src
Image of Sweet Potatoes src

Calories and Carbs

calories

Oat is high in calories and sweet potato has 78% less calories than oat - sweet potato has 86 calories per 100 grams and oat has 389 calories.

For macronutrient ratios, oats is heavier in protein, much lighter in carbs and heavier in fat compared to sweet potatoes per calorie. Oats has a macronutrient ratio of 17:67:16 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oats Sweet Potatoes
Protein 17% 7%
Carbohydrates 67% 92%
Fat 16% 1%
Alcohol ~ ~

carbohydrates

Oat is high in carbohydrates and sweet potato has 70% less carbohydrates than oat - sweet potato has 20.1g of total carbs per 100 grams and oat has 66.3g of carbohydrates.

dietary fiber

Both sweet potatoes and oats are high in dietary fiber. Oat has 253% more dietary fiber than sweet potato - 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 an excellent source of protein and it has 976% 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 66.6 times 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 an 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.

Vitamin K

Sweet potatoes and oats contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K 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 80% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and oat has 54mg of calcium.

iron

Oat is an excellent source of iron and it has 674% 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. Oat has 27% more potassium than sweet potato - 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



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 Oats or Sweet Potatoes .

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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FAQ

Does sweet potatoes or oats contain more calories in 100 grams?
Oat is high in calories and sweet potato has 80% less calories than oat - sweet potato has 86 calories in 100g and oat has 389 calories.

Does sweet potatoes or oats have more carbohydrates?
By weight, oat is high in carbohydrates and sweet potato has 70% fewer carbohydrates than oat - sweet potato has 20.1g of carbs for 100g and oat has 66.3g of carbohydrates.

Does sweet potatoes or oats contain more iron?
Oat is an abundant source of iron and it has 670% more iron than sweet potato - sweet potato has 0.61mg of iron in 100 grams and oat has 4.7mg of iron.

Does sweet potatoes or oats contain more potassium?
Both sweet potatoes and oats are high in potassium. Oat has 30% more potassium than sweet potato - sweet potato has 337mg of potassium in 100 grams and oat has 429mg of potassium.