Tumeric vs. Sweet Potatoes
Nutrition comparison of Tumeric and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tumeric
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tumeric and sweet potatoes:
- Both sweet potatoes and tumeric are high in dietary fiber and potassium.
- Sweet potato has 101.1 times less saturated fat than tumeric.
- Sweet potato is an excellent source of Vitamin A.
- Tumeric has more riboflavin and niacin.
- Tumeric is a great source of protein.
- Tumeric is an excellent source of calcium and iron.
USDA sources for nutritional information: Tumeric (Spices, turmeric, ground) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tumeric is high in calories and sweet potato has 72% less calories than tumeric - sweet potato has 86 calories per 100 grams and tumeric has 312 calories.
For macronutrient ratios, tumeric is heavier in protein, lighter in carbs and heavier in fat compared to sweet potatoes per calorie. Tumeric has a macronutrient ratio of 12:79:9 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tumeric | Sweet Potatoes | |
|---|---|---|
| Protein | 12% | 7% |
| Carbohydrates | 79% | 92% |
| Fat | 9% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Tumeric is high in carbohydrates and sweet potato has 70% less carbohydrates than tumeric - sweet potato has 20.1g of total carbs per 100 grams and tumeric has 67.1g of carbohydrates.
dietary fiber
Both sweet potatoes and tumeric are high in dietary fiber. Tumeric has 657% more dietary fiber than sweet potato - sweet potato has 3g of dietary fiber per 100 grams and tumeric has 22.7g of dietary fiber.
sugar
Sweet potatoes and tumeric contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and tumeric has 3.2g of sugar.
Protein
protein
Tumeric is a great source of protein and it has 517% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and tumeric has 9.7g of protein.
Fat
saturated fat
Sweet potato has 101.1 times less saturated fat than tumeric - sweet potato has 0.02g of saturated fat per 100 grams and tumeric has 1.8g of saturated fat.
trans fat
Both tumeric and sweet potatoes are low in trans fat - tumeric has 0.06g of trans fat per 100 grams and sweet potato does not contain significant amounts.
Vitamins
Vitamin C
Sweet potatoes and tumeric contain similar amounts of Vitamin C - sweet potato has 2.4mg of Vitamin C per 100 grams and tumeric has 0.7mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than tumeric - sweet potato has 709ug of Vitamin A per 100 grams and tumeric does not contain significant amounts.
Vitamin E
Tumeric has 16 times more Vitamin E than sweet potato - sweet potato has 0.26mg of Vitamin E per 100 grams and tumeric has 4.4mg of Vitamin E.
Vitamin K
Sweet potatoes and tumeric contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and tumeric has 13.4ug of Vitamin K.
The B Vitamins
Tumeric has more riboflavin and niacin. Both tumeric and sweet potatoes contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Tumeric | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.058 MG | 0.078 MG |
| Riboflavin | 0.15 MG | 0.061 MG |
| Niacin | 1.35 MG | 0.557 MG |
| Pantothenic acid | 0.542 MG | 0.8 MG |
| Vitamin B6 | 0.107 MG | 0.209 MG |
| Folate | 20 UG | 11 UG |
Minerals
calcium
Tumeric is an excellent source of calcium and it has 460% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and tumeric has 168mg of calcium.
iron
Tumeric is an excellent source of iron and it has 89 times more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and tumeric has 55mg of iron.
potassium
Both sweet potatoes and tumeric are high in potassium. Tumeric has 517% more potassium than sweet potato - sweet potato has 337mg of potassium per 100 grams and tumeric has 2080mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tumeric has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Tumeric | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.001 G |
| Total | 0.084 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, tumeric has more linoleic acid than sweet potato per 100 grams.
| Tumeric | Sweet Potatoes | |
|---|---|---|
| other omega 6 | 0.081 G | ~ |
| linoleic acid | 0.672 G | 0.013 G |
| Total | 0.753 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: Tumeric (Spices, turmeric, ground) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Tumeric g
()
|
Daily Values (%) |
Sweet Potatoes g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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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 % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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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 % |
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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% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
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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% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sweet potatoes or tumeric contain more calories in 100 grams?Tumeric is high in calories and sweet potato has 70% less calories than tumeric - sweet potato has 86 calories in 100g and tumeric has 312 calories.
Does sweet potatoes or tumeric have more carbohydrates?
By weight, tumeric is high in carbohydrates and sweet potato has 70% fewer carbohydrates than tumeric - sweet potato has 20.1g of carbs for 100g and tumeric has 67.1g of carbohydrates.
Does sweet potatoes or tumeric contain more calcium?
Tumeric is a rich source of calcium and it has 460% more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and tumeric has 168mg of calcium.
Does sweet potatoes or tumeric contain more iron?
Tumeric is an abundant source of iron and it has 89 times more iron than sweet potato - sweet potato has 0.61mg of iron in 100 grams and tumeric has 55mg of iron.
Does sweet potatoes or tumeric contain more potassium?
Both sweet potatoes and tumeric are high in potassium. Tumeric has 520% more potassium than sweet potato - sweet potato has 337mg of potassium in 100 grams and tumeric has 2080mg of potassium.