White Rice vs. Sweet Potatoes

Nutrition comparison of Cooked White Rice and Sweet Potatoes


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

We compared the nutritional contents of cooked white rice 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 White Rice source
Image of Sweet Potatoes source

Calories and Carbs

calories

White rice is high in calories and sweet potato has less calories than white rice - sweet potato has 86kcal of calories per 100 grams and white rice has 130kcal of calories.

dietary fiber

Sweet potato is a great source of dietary fiber and it has more dietary fiber than white rice - sweet potato has 3g of dietary fiber per 100 grams and white rice has 0.3g of dietary fiber.

sugar

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

Protein

protein

Sweet potatoes and white rice contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and white rice has 2.4g of protein.

Fat

saturated fat

Both sweet potatoes and white rice are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and white rice has 0.06g of saturated fat.

Vitamins

Vitamin C

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

Vitamin A

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

Vitamin E

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

The B Vitamins

White rice has more thiamin, niacin and folate, however, sweet potato contains more riboflavin and vitamin b6. Both white rice and sweet potatoes contain significant amounts of pantothenic acid.

White Rice Sweet Potatoes
Thiamin 0.167 MG 0.078 MG
Riboflavin 0.016 MG 0.061 MG
Niacin 1.835 MG 0.557 MG
Pantothenic acid 0.411 MG 0.8 MG
Vitamin B6 0.05 MG 0.209 MG
Folate 58 UG 11 UG

Minerals

calcium

Sweet potato has more calcium than white rice - sweet potato has 30mg of calcium per 100 grams and white rice has 3mg of calcium.

iron

White rice has more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and white rice has 1.5mg of iron.

potassium

Sweet potato is a excellent source of potassium and it has more potassium than white rice - sweet potato has 337mg of potassium per 100 grams and white rice has 29mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both white rice and sweet potatoes contain small amounts of alpha linoleic acid (ALA).

White Rice Sweet Potatoes
alpha linoleic acid 0.01 G 0.001 G
Total 0.01 G 0.001 G

omega 6s

Comparing omega-6 fatty acids, both white rice and sweet potatoes contain small amounts of linoleic acid.

White Rice Sweet Potatoes
linoleic acid 0.046 G 0.013 G
Total 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Sweet Potatoes (Sweet potato, raw, unprepared) .

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Cooked White Rice
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Sweet Potatoes
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