Raspberries vs. Sweet Potatoes
Nutrition comparison of Raspberries and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raspberries
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raspberries and sweet potatoes:
- Both raspberries and sweet potatoes are high in dietary fiber.
- Raspberry is an excellent source of Vitamin C.
- Sweet potato has more beta-carotene than raspberry, however, raspberry contains more lutein + zeaxanthin than sweet potato.
- Sweet potato has more thiamin, pantothenic acid and Vitamin B6.
- Sweet potato is an excellent source of Vitamin A and potassium.
USDA sources for nutritional information: Raspberries (Raspberries, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raspberry has 40% less calories than sweet potato - raspberry has 52 calories per 100 grams and sweet potato has 86 calories.
For macronutrient ratios, raspberries is lighter in carbs, heavier in fat and similar to sweet potatoes for protein. Raspberries has a macronutrient ratio of 8:82:10 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raspberries | Sweet Potatoes | |
|---|---|---|
| Protein | 8% | 7% |
| Carbohydrates | 82% | 92% |
| Fat | 10% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberry has 41% less carbohydrates than sweet potato - raspberry has 11.9g of total carbs per 100 grams and sweet potato has 20.1g of carbohydrates.
dietary fiber
Both raspberries and sweet potatoes are high in dietary fiber. Raspberry has 117% more dietary fiber than sweet potato - raspberry has 6.5g of dietary fiber per 100 grams and sweet potato has 3g of dietary fiber.
sugar
Raspberries and sweet potatoes contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and sweet potato has 4.2g of sugar.
Protein
protein
Raspberries and sweet potatoes contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and sweet potato has 1.6g of protein.
Fat
saturated fat
Both raspberries and sweet potatoes are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and sweet potato has 0.02g of saturated fat.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has 992% more Vitamin C than sweet potato - raspberry has 26.2mg of Vitamin C per 100 grams and sweet potato has 2.4mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 353 times more Vitamin A than raspberry - raspberry has 2ug of Vitamin A per 100 grams and sweet potato has 709ug of Vitamin A.
Vitamin E
Raspberries and sweet potatoes contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and sweet potato has 0.26mg of Vitamin E.
Vitamin K
Raspberries and sweet potatoes contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and sweet potato has 1.8ug of Vitamin K.
The B Vitamins
Sweet potato has more thiamin, pantothenic acid and Vitamin B6. Both raspberries and sweet potatoes contain significant amounts of riboflavin, niacin and folate.
| Raspberries | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.032 MG | 0.078 MG |
| Riboflavin | 0.038 MG | 0.061 MG |
| Niacin | 0.598 MG | 0.557 MG |
| Pantothenic acid | 0.329 MG | 0.8 MG |
| Vitamin B6 | 0.055 MG | 0.209 MG |
| Folate | 21 UG | 11 UG |
Minerals
calcium
Raspberries and sweet potatoes contain similar amounts of calcium - raspberry has 25mg of calcium per 100 grams and sweet potato has 30mg of calcium.
iron
Raspberries and sweet potatoes contain similar amounts of iron - raspberry has 0.69mg of iron per 100 grams and sweet potato has 0.61mg of iron.
potassium
Sweet potato is an excellent source of potassium and it has 123% more potassium than raspberry - raspberry has 151mg of potassium per 100 grams and sweet potato has 337mg 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 raspberries and sweet potatoes contain small amounts of kaempferol.
| Raspberries | Sweet Potatoes | |
|---|---|---|
| kaempferol | 0.06 mg | 0.01 mg |
| Quercetin | 1.05 mg | 0.01 mg |
| apigenin | ~ | 0.01 mg |
| luteolin | ~ | 0.02 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 raspberry per 100 grams, however, raspberry contains more lutein + zeaxanthin than sweet potato per 100 grams. Both raspberries and sweet potatoes contain small amounts of alpha-carotene.
| Raspberries | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 12 UG | 8509 UG |
| alpha-carotene | 16 UG | 7 UG |
| lutein + zeaxanthin | 136 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Raspberries | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.126 G | 0.001 G |
| Total | 0.126 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, raspberry has more linoleic acid than sweet potato per 100 grams.
| Raspberries | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.249 G | 0.013 G |
| Total | 0.249 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: Raspberries (Raspberries, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Raspberries g
()
|
Daily Values (%) |
Sweet Potatoes g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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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 % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
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 raspberries or sweet potatoes contain more calories in 100 grams?Raspberry has 40% less calories than sweet potato - raspberry has 52 calories in 100g and sweet potato has 86 calories.
Does raspberries or sweet potatoes have more carbohydrates?
By weight, raspberry has 40% fewer carbohydrates than sweet potato - raspberry has 11.9g of carbs for 100g and sweet potato has 20.1g of carbohydrates.
Does raspberries or sweet potatoes contain more potassium?
Sweet potato is a rich source of potassium and it has 120% more potassium than raspberry - raspberry has 151mg of potassium in 100 grams and sweet potato has 337mg of potassium.