How many calories are in one sweet potato?

Sweet potatoes have 112 calories per sweet potato or 86 calories for every 100 grams. Most of its calories are from carbohydrates.

How much protein is in one sweet potato?

One sweet potato has 2 grams of protein or about 4% of daily recommended intake. Sweet potatoes are relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

What vitamins and minerals are in sweet potatoes?

Sweet potatoes are an excellent source of many nutrients, including dietary fiber, Vitamin A and potassium. It also contains significant amounts of carbohydrates, calcium, magnesium and Vitamin B6.

Does sweet potatoes contain antioxidants?

Sweet potatoes contain a couple of healthy phytonutrients and antioxidants, specifically carotenoid beta-carotene.

Food with Nutrition Similar to Sweet Potatoes

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Summary
Similar plants
Similar dairy
Similar fruits
Other Similar Foods

Sweet Potatoes source

Similar to Sweet Potatoes

A common and nutrient dense vegetable, sweet potatoes are an excellent source of Vitamin A and potassium. It is also a good source of dietary fiber. One sweet potato contains about 112 calories.

Many foods are similar nutritionally to sweet potatoes, including squash, baby carrots, romaine lettuce and carrots. Other similar foods include bok choy, cayenne pepper and chives.

We compared the key nutrients in sweet potatoes (dietary fiber, Vitamin A and potassium) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

plants and vegetables: Squash, Baby Carrots, Romaine Lettuce, Carrots, Pumpkin Puree, Butterhead Lettuce, Parsley, Cilantro, Spinach, Paprika, Bok Choy, Bok Choy, Cayenne Pepper, Chives

dairy and eggs: Butter, Unsalted, Heavy Cream, Whipping Cream, Cream Cheese

fruits: Cantaloupe

other: Margarine

The details of the top 20 foods most nutritionally similar to sweet potatoes are below.

plants and vegetables

There are quite a few plants and vegetables that offer similar nutritional benefits to sweet potatoes. Squash, baby carrots, romaine lettuce, carrots and pumpkin puree are all high in dietary fiber, Vitamin A and or potassium.

Squash

Similarity: > 95%

Squash is also high in dietary fiber, Vitamin A and potassium. Also, squash contains more Vitamin C and calcium than sweet potatoes.

For 100 grams of sweet potatoes and squash:

Sweet Potatoes (3/4 cup)		Squash (1/2 cup)
3	dietary fiber (G)	3.2
709	Vitamin A (UG)	558
337	potassium (MG)	284

However, sweet potatoes does contain more pantothenic acid and Vitamin B6 than squash by weight.

Here is a comparison of the rest of nutrients:

86	calories (KCAL)	40
4.2	sugar (G)	2
1.6	protein (G)	0.9
0.02	saturated fat (G)	0.02
2.4	Vitamin C (MG)	15
709	Vitamin A (UG)	558
0.26	Vitamin E (MG)	1.3
30	calcium (MG)	41
0.61	iron (MG)	0.6
0.08	thiamin (MG)	0.07
0.06	riboflavin (MG)	0.02
0.56	niacin (MG)	0.97
0.8	pantothenic acid (MG)	0.36
0.21	Vitamin B6 (MG)	0.12
11	folate (UG)	19

0.994 | 0.994 | 2.12 Complete Comparison:
Squash vs. Sweet Potatoes

Baby Carrots

Similarity: > 95%

Baby carrots are also high in dietary fiber, Vitamin A and potassium.

For 100 grams of sweet potatoes and baby carrots:

Sweet Potatoes (3/4 cup)		Baby Carrots (7 large)
3	dietary fiber (G)	2.9
709	Vitamin A (UG)	690
337	potassium (MG)	237

However, sweet potatoes does contain more Vitamin B6 than baby carrots by weight.

Here is a comparison of the rest of nutrients:

86	calories (KCAL)	35
4.2	sugar (G)	4.8
1.6	protein (G)	0.64
0.02	saturated fat (G)	0.02
2.4	Vitamin C (MG)	2.6
709	Vitamin A (UG)	690
0.26	Vitamin E (MG)	0
30	calcium (MG)	32
0.61	iron (MG)	0.89
0.08	thiamin (MG)	0.03
0.06	riboflavin (MG)	0.04
0.56	niacin (MG)	0.56
0.8	pantothenic acid (MG)	0.4
0.21	Vitamin B6 (MG)	0.11
11	folate (UG)	27

0.991 | 0.991 | 2.01 Complete Comparison:
Baby Carrots vs. Sweet Potatoes

Romaine Lettuce

Similarity: > 95%

Romaine lettuce is also high in dietary fiber, Vitamin A and potassium. Also, romaine lettuce contains more folate than sweet potatoes.

For 100 grams of sweet potatoes and romaine lettuce:

Sweet Potatoes (3/4 cup)		Romaine Lettuce (2.25 cups)
3	dietary fiber (G)	2.1
709	Vitamin A (UG)	436
337	potassium (MG)	247

However, sweet potatoes does contain more pantothenic acid and Vitamin B6 than romaine lettuce by weight.

Here is a comparison of the rest of nutrients:

86	calories (KCAL)	17
4.2	sugar (G)	1.2
1.6	protein (G)	1.2
0.02	saturated fat (G)	0.04
2.4	Vitamin C (MG)	4
709	Vitamin A (UG)	436
0.26	Vitamin E (MG)	0.13
30	calcium (MG)	33
0.61	iron (MG)	0.97
0.08	thiamin (MG)	0.07
0.06	riboflavin (MG)	0.07
0.56	niacin (MG)	0.31
0.8	pantothenic acid (MG)	0.14
0.21	Vitamin B6 (MG)	0.07
11	folate (UG)	136

0.989 | 0.989 | 2.8 Complete Comparison:
Romaine Lettuce vs. Sweet Potatoes

Carrots

Similarity: > 95%

Carrots are also high in dietary fiber, Vitamin A and potassium. Also, carrots contains more Vitamin C than sweet potatoes.

For 100 grams of sweet potatoes and carrots:

Sweet Potatoes (3/4 cup)		Carrots (3/4 cup)
3	dietary fiber (G)	2.8
709	Vitamin A (UG)	835
337	potassium (MG)	320

However, sweet potatoes does contain more pantothenic acid and Vitamin B6 than carrots by weight.

Here is a comparison of the rest of nutrients:

86	calories (KCAL)	41
4.2	sugar (G)	4.7
1.6	protein (G)	0.93
0.02	saturated fat (G)	0.03
2.4	Vitamin C (MG)	5.9
709	Vitamin A (UG)	835
0.26	Vitamin E (MG)	0.66
30	calcium (MG)	33
0.61	iron (MG)	0.3
0.08	thiamin (MG)	0.07
0.06	riboflavin (MG)	0.06
0.56	niacin (MG)	0.98
0.8	pantothenic acid (MG)	0.27
0.21	Vitamin B6 (MG)	0.14
11	folate (UG)	19

0.989 | 0.989 | 2.24 Complete Comparison:
Carrots vs. Sweet Potatoes

Pumpkin Puree

Similarity: > 95%

Pumpkin puree is also high in dietary fiber, Vitamin A and potassium. Also, pumpkin puree contains more iron than sweet potatoes.

For 100 grams of sweet potatoes and pumpkin puree:

Sweet Potatoes (3/4 cup)		Pumpkin Puree (3/8 cup)
3	dietary fiber (G)	2.9
709	Vitamin A (UG)	778
337	potassium (MG)	206

However, sweet potatoes does contain more pantothenic acid and Vitamin B6 than pumpkin puree by weight.

Here is a comparison of the rest of nutrients:

86	calories (KCAL)	34
4.2	sugar (G)	3.3
1.6	protein (G)	1.1
0.02	saturated fat (G)	0.15
2.4	Vitamin C (MG)	4.2
709	Vitamin A (UG)	778
0.26	Vitamin E (MG)	1.1
30	calcium (MG)	26
0.61	iron (MG)	1.4
0.08	thiamin (MG)	0.02
0.06	riboflavin (MG)	0.05
0.56	niacin (MG)	0.37
0.8	pantothenic acid (MG)	0.4
0.21	Vitamin B6 (MG)	0.06
11	folate (UG)	12

0.986 | 0.986 | 2.17 Complete Comparison:
Pumpkin Puree vs. Sweet Potatoes

Butterhead Lettuce

Similarity: > 90%

Butterhead lettuce is also high in Vitamin A and potassium. Also, butterhead lettuce contains more iron and folate than sweet potatoes.

For 100 grams of sweet potatoes and butterhead lettuce:

Sweet Potatoes (3/4 cup)		Butterhead Lettuce (1.75 cup)
3	dietary fiber (G)	1.1
709	Vitamin A (UG)	166
337	potassium (MG)	238

However, sweet potatoes does contain more dietary fiber, pantothenic acid and Vitamin B6 than butterhead lettuce by weight.

Here is a comparison of the rest of nutrients:

86	calories (KCAL)	13
4.2	sugar (G)	0.94
1.6	protein (G)	1.4
0.02	saturated fat (G)	0.03
2.4	Vitamin C (MG)	3.7
709	Vitamin A (UG)	166
0.26	Vitamin E (MG)	0.18
30	calcium (MG)	35
0.61	iron (MG)	1.2
0.08	thiamin (MG)	0.06
0.06	riboflavin (MG)	0.06
0.56	niacin (MG)	0.36
0.8	pantothenic acid (MG)	0.15
0.21	Vitamin B6 (MG)	0.08
11	folate (UG)	73

0.937 | 0.937 | 2.23 Complete Comparison:
Butterhead Lettuce vs. Sweet Potatoes

Parsley

Similarity: > 90%

More nutritionally dense than sweet potatoes, parsley is also high in dietary fiber, Vitamin A and potassium. Moreover, parsley contains more Vitamin C, calcium, iron and folate than sweet potatoes.

For 100 grams of sweet potatoes and parsley:

Sweet Potatoes (3/4 cup)		Parsley (1.75 cup)
3	dietary fiber (G)	3.3
709	Vitamin A (UG)	421
337	potassium (MG)	554

However, sweet potatoes does contain more pantothenic acid and Vitamin B6 than parsley by weight.

Here is a comparison of the rest of nutrients:

86	calories (KCAL)	36
4.2	sugar (G)	0.85
1.6	protein (G)	3
0.02	saturated fat (G)	0.13
2.4	Vitamin C (MG)	133
709	Vitamin A (UG)	421
0.26	Vitamin E (MG)	0.75
30	calcium (MG)	138
0.61	iron (MG)	6.2
0.08	thiamin (MG)	0.09
0.06	riboflavin (MG)	0.1
0.56	niacin (MG)	1.3
0.8	pantothenic acid (MG)	0.4
0.21	Vitamin B6 (MG)	0.09
11	folate (UG)	152

0.936 | 0.936 | 4.88 Complete Comparison:
Parsley vs. Sweet Potatoes

Cilantro

Similarity: > 90%

Cilantro is also high in dietary fiber, Vitamin A and potassium. Moreover, cilantro contains more Vitamin C, Vitamin E, calcium, iron and riboflavin than sweet potatoes.

For 100 grams of sweet potatoes and cilantro:

Sweet Potatoes (3/4 cup)		Cilantro (6 cups)
3	dietary fiber (G)	2.8
709	Vitamin A (UG)	337
337	potassium (MG)	521

However, sweet potatoes does contain more Vitamin B6 than cilantro by weight.

Here is a comparison of the rest of nutrients:

86	calories (KCAL)	23
4.2	sugar (G)	0.87
1.6	protein (G)	2.1
0.02	saturated fat (G)	0.01
2.4	Vitamin C (MG)	27
709	Vitamin A (UG)	337
0.26	Vitamin E (MG)	2.5
30	calcium (MG)	67
0.61	iron (MG)	1.8
0.08	thiamin (MG)	0.07
0.06	riboflavin (MG)	0.16
0.56	niacin (MG)	1.1
0.8	pantothenic acid (MG)	0.57
0.21	Vitamin B6 (MG)	0.15
11	folate (UG)	62

0.926 | 0.926 | 3.73 Complete Comparison:
Cilantro vs. Sweet Potatoes

Spinach

Similarity: > 90%

Spinach is also high in dietary fiber, Vitamin A and potassium. Moreover, spinach contains more Vitamin C, Vitamin E, calcium, iron and thiamin than sweet potatoes.

For 100 grams of sweet potatoes and spinach:

Sweet Potatoes (3/4 cup)		Spinach (3.5 cups)
3	dietary fiber (G)	2.2
709	Vitamin A (UG)	469
337	potassium (MG)	558

However, sweet potatoes does contain more pantothenic acid than spinach by weight.

Here is a comparison of the rest of nutrients:

86	calories (KCAL)	23
4.2	sugar (G)	0.42
1.6	protein (G)	2.9
0.02	saturated fat (G)	0.06
2.4	Vitamin C (MG)	28
709	Vitamin A (UG)	469
0.26	Vitamin E (MG)	2
30	calcium (MG)	99
0.61	iron (MG)	2.7
0.08	thiamin (MG)	0.08
0.06	riboflavin (MG)	0.19
0.56	niacin (MG)	0.72
0.8	pantothenic acid (MG)	0.07
0.21	Vitamin B6 (MG)	0.2
11	folate (UG)	194

0.921 | 0.921 | 4.7 Complete Comparison:
Spinach vs. Sweet Potatoes

Paprika

Similarity: > 90%

More nutritionally dense than sweet potatoes, paprika is also high in dietary fiber, Vitamin A and potassium. Also, paprika contains more protein and Vitamin E than sweet potatoes.

For 100 grams of sweet potatoes and paprika:

Sweet Potatoes (3/4 cup)		Paprika (43 tsps)
3	dietary fiber (G)	35
709	Vitamin A (UG)	2463
337	potassium (MG)	2280

However, sweet potatoes

Here is a comparison of the rest of nutrients:

86	calories (KCAL)	282
4.2	sugar (G)	10
1.6	protein (G)	14
0.02	saturated fat (G)	2.1
2.4	Vitamin C (MG)	0.9
709	Vitamin A (UG)	2463
0.26	Vitamin E (MG)	29
30	calcium (MG)	229
0.61	iron (MG)	21
0.08	thiamin (MG)	0.33
0.06	riboflavin (MG)	1.2
0.56	niacin (MG)	10
0.8	pantothenic acid (MG)	2.5
0.21	Vitamin B6 (MG)	2.1
11	folate (UG)	49

0.911 | 0.911 | 13.17 Complete Comparison:
Paprika vs. Sweet Potatoes

Bok Choy

Similarity: > 90%

Bok choy is also high in Vitamin A and potassium. Also, bok choy contains more Vitamin C, calcium and folate than sweet potatoes.

For 100 grams of sweet potatoes and bok choy:

Sweet Potatoes (3/4 cup)		Bok Choy (1.5 cup)
3	dietary fiber (G)	1
709	Vitamin A (UG)	223
337	potassium (MG)	252

However, sweet potatoes does contain more dietary fiber and pantothenic acid than bok choy by weight.

Here is a comparison of the rest of nutrients:

86	calories (KCAL)	13
4.2	sugar (G)	1.2
1.6	protein (G)	1.5
0.02	saturated fat (G)	0.03
2.4	Vitamin C (MG)	45
709	Vitamin A (UG)	223
0.26	Vitamin E (MG)	0.09
30	calcium (MG)	105
0.61	iron (MG)	0.8
0.08	thiamin (MG)	0.04
0.06	riboflavin (MG)	0.07
0.56	niacin (MG)	0.5
0.8	pantothenic acid (MG)	0.09
0.21	Vitamin B6 (MG)	0.19
11	folate (UG)	66

0.909 | 0.909 | 2.48 Complete Comparison:
Bok Choy vs. Sweet Potatoes

Bok Choy

Similarity: 89%

Bok choy is also high in Vitamin A and potassium. Also, bok choy contains more Vitamin C, calcium and iron than sweet potatoes.

For 100 grams of sweet potatoes and bok choy:

Sweet Potatoes (3/4 cup)		Bok Choy (5/8 cup)
3	dietary fiber (G)	1
709	Vitamin A (UG)	212
337	potassium (MG)	371

A higher water content, bok choy is less nutritionally dense than sweet potatoes. Sweet potatoes does contain more dietary fiber and pantothenic acid than bok choy by weight.

Here is a comparison of the rest of nutrients:

86	calories (KCAL)	12
4.2	sugar (G)	0.83
1.6	protein (G)	1.6
0.02	saturated fat (G)	0.02
2.4	Vitamin C (MG)	26
709	Vitamin A (UG)	212
0.26	Vitamin E (MG)	0.09
30	calcium (MG)	93
0.61	iron (MG)	1
0.08	thiamin (MG)	0.03
0.06	riboflavin (MG)	0.06
0.56	niacin (MG)	0.43
0.8	pantothenic acid (MG)	0.08
0.21	Vitamin B6 (MG)	0.17
11	folate (UG)	41

0.89 | 0.89 | 0 Complete Comparison:
Bok Choy vs. Sweet Potatoes

Cayenne Pepper

Similarity: 88%

More nutritionally dense than sweet potatoes, cayenne pepper is also high in dietary fiber, Vitamin A and potassium. Also, cayenne pepper contains more protein and Vitamin C than sweet potatoes.

For 100 grams of sweet potatoes and cayenne pepper:

Sweet Potatoes (3/4 cup)		Cayenne Pepper (56 tsps)
3	dietary fiber (G)	27
709	Vitamin A (UG)	2081
337	potassium (MG)	2014

However, sweet potatoes does contain more pantothenic acid than cayenne pepper by weight.

Here is a comparison of the rest of nutrients:

86	calories (KCAL)	318
4.2	sugar (G)	10
1.6	protein (G)	12
0.02	saturated fat (G)	3.3
2.4	Vitamin C (MG)	76
709	Vitamin A (UG)	2081
0.26	Vitamin E (MG)	30
30	calcium (MG)	148
0.61	iron (MG)	7.8
0.08	thiamin (MG)	0.33
0.06	riboflavin (MG)	0.92
0.56	niacin (MG)	8.7
0.8	pantothenic acid (MG)	0
0.21	Vitamin B6 (MG)	2.5
11	folate (UG)	106

0.879 | 0.879 | 12.64 Complete Comparison:
Cayenne Pepper vs. Sweet Potatoes

Chives

Similarity: 88%

Chives are also high in dietary fiber, Vitamin A and potassium. Moreover, chives contains more protein, Vitamin C, calcium, iron and thiamin than sweet potatoes.

For 100 grams of sweet potatoes and chives:

Sweet Potatoes (3/4 cup)		Chives (33 tbsps)
3	dietary fiber (G)	2.5
709	Vitamin A (UG)	218
337	potassium (MG)	296

However, sweet potatoes does contain more pantothenic acid and Vitamin B6 than chives by weight.

Here is a comparison of the rest of nutrients:

86	calories (KCAL)	30
4.2	sugar (G)	1.9
1.6	protein (G)	3.3
0.02	saturated fat (G)	0.15
2.4	Vitamin C (MG)	58
709	Vitamin A (UG)	218
0.26	Vitamin E (MG)	0.21
30	calcium (MG)	92
0.61	iron (MG)	1.6
0.08	thiamin (MG)	0.08
0.06	riboflavin (MG)	0.12
0.56	niacin (MG)	0.65
0.8	pantothenic acid (MG)	0.32
0.21	Vitamin B6 (MG)	0.14
11	folate (UG)	105

0.877 | 0.877 | 3.79 Complete Comparison:
Chives vs. Sweet Potatoes

dairy and eggs

Several dairy or egg products offer similar nutrients to sweet potatoes including butter, unsalted, heavy cream, whipping cream and cream cheese.

Butter, Unsalted

Similarity: > 95%

Butter, unsalted is also high in Vitamin A and contains some of the same nutrients. Also, butter, unsalted contains more Vitamin E and Vitamin B12 than sweet potatoes.

For 100 grams of sweet potatoes and butter, unsalted:

Sweet Potatoes (3/4 cup)		Butter, Unsalted (20 pats)
3	dietary fiber (G)	0
709	Vitamin A (UG)	684
337	potassium (MG)	24

However, sweet potatoes does contain more dietary fiber, Vitamin C, iron and potassium than butter, unsalted by weight.

Here is a comparison of the rest of nutrients:

86	calories (KCAL)	717
4.2	sugar (G)	0.06
1.6	protein (G)	0.85
0.02	saturated fat (G)	50
2.4	Vitamin C (MG)	0
709	Vitamin A (UG)	684
0.26	Vitamin E (MG)	2.3
30	calcium (MG)	24
0.61	iron (MG)	0.02
0.08	thiamin (MG)	0.01
0.06	riboflavin (MG)	0.03
0.56	niacin (MG)	0.04
0.8	pantothenic acid (MG)	0.11
0.21	Vitamin B6 (MG)	0
11	folate (UG)	3
0	Vitamin B12 (UG)	0.17

0.957 | 0.957 | 2.84 Complete Comparison:
Butter, Unsalted vs. Sweet Potatoes

Heavy Cream

Similarity: > 95%

Heavy cream is also high in Vitamin A and contains some of the same nutrients. Also, heavy cream contains more trans fat, Vitamin D and calcium than sweet potatoes.

For 100 grams of sweet potatoes and heavy cream:

Sweet Potatoes (3/4 cup)		Heavy Cream (7/8 cup)
3	dietary fiber (G)	0
709	Vitamin A (UG)	411
337	potassium (MG)	95

However, sweet potatoes does contain more dietary fiber, iron, potassium and Vitamin B6 than heavy cream by weight.

Here is a comparison of the rest of nutrients:

86	calories (KCAL)	340
4.2	sugar (G)	2.9
1.6	protein (G)	2.8
0.02	saturated fat (G)	23
0	trans fat (G)	1.2
2.4	Vitamin C (MG)	0.6
709	Vitamin A (UG)	411
0	Vitamin D (IU)	63
0.26	Vitamin E (MG)	0.92
30	calcium (MG)	66
0.61	iron (MG)	0.1
0.08	thiamin (MG)	0.02
0.06	riboflavin (MG)	0.19
0.56	niacin (MG)	0.06
0.8	pantothenic acid (MG)	0.5
0.21	Vitamin B6 (MG)	0.04
11	folate (UG)	4
0	Vitamin B12 (UG)	0.16

0.954 | 0.954 | 2.32 Complete Comparison:
Heavy Cream vs. Sweet Potatoes

Whipping Cream

Similarity: > 90%

Whipping cream is also high in Vitamin A and contains some of the same nutrients. Also, whipping cream contains more protein, Vitamin D and calcium than sweet potatoes.

For 100 grams of sweet potatoes and whipping cream:

Sweet Potatoes (3/4 cup)		Whipping Cream (1.75 cup)
3	dietary fiber (G)	0
709	Vitamin A (UG)	188
337	potassium (MG)	147

However, sweet potatoes does contain more dietary fiber, Vitamin C, iron, potassium and pantothenic acid than whipping cream by weight.

Here is a comparison of the rest of nutrients:

86	calories (KCAL)	257
4.2	sugar (G)	8
1.6	protein (G)	3.2
0.02	saturated fat (G)	14
2.4	Vitamin C (MG)	0
709	Vitamin A (UG)	188
0	Vitamin D (IU)	16
0.26	Vitamin E (MG)	0.64
30	calcium (MG)	101
0.61	iron (MG)	0.05
0.08	thiamin (MG)	0.04
0.06	riboflavin (MG)	0.07
0.56	niacin (MG)	0.07
0.8	pantothenic acid (MG)	0.31
0.21	Vitamin B6 (MG)	0.04
11	folate (UG)	3
0	Vitamin B12 (UG)	0.29

0.928 | 0.928 | 1.68 Complete Comparison:
Whipping Cream vs. Sweet Potatoes

Cream Cheese

Similarity: > 90%

Cream cheese is also high in Vitamin A and contains some of the same nutrients. Also, cream cheese contains more protein, trans fat and calcium than sweet potatoes.

For 100 grams of sweet potatoes and cream cheese:

Sweet Potatoes (3/4 cup)		Cream Cheese (7 tbsps)
3	dietary fiber (G)	0
709	Vitamin A (UG)	308
337	potassium (MG)	132

However, sweet potatoes does contain more dietary fiber, Vitamin C, iron, potassium and Vitamin B6 than cream cheese by weight.

Here is a comparison of the rest of nutrients:

86	calories (KCAL)	350
4.2	sugar (G)	3.8
1.6	protein (G)	6.2
0.02	saturated fat (G)	20
0	trans fat (G)	1.2
2.4	Vitamin C (MG)	0
709	Vitamin A (UG)	308
0.26	Vitamin E (MG)	0.86
30	calcium (MG)	97
0.61	iron (MG)	0.11
0.08	thiamin (MG)	0.02
0.06	riboflavin (MG)	0.23
0.56	niacin (MG)	0.09
0.8	pantothenic acid (MG)	0.52
0.21	Vitamin B6 (MG)	0.06
11	folate (UG)	9
0	Vitamin B12 (UG)	0.22

0.908 | 0.908 | 2.44 Complete Comparison:
Cream Cheese vs. Sweet Potatoes

fruits

Cantaloupe

Similarity: > 90%

Cantaloupe is also high in Vitamin A and potassium. Also, cantaloupe contains more Vitamin C than sweet potatoes.

For 100 grams of sweet potatoes and cantaloupe:

Sweet Potatoes (3/4 cup)		Cantaloupe (5/8 cup)
3	dietary fiber (G)	0.9
709	Vitamin A (UG)	169
337	potassium (MG)	267

However, sweet potatoes does contain more dietary fiber, calcium, iron and pantothenic acid than cantaloupe by weight.

Here is a comparison of the rest of nutrients:

86	calories (KCAL)	34
4.2	sugar (G)	7.9
1.6	protein (G)	0.84
0.02	saturated fat (G)	0.05
2.4	Vitamin C (MG)	37
709	Vitamin A (UG)	169
0.26	Vitamin E (MG)	0.05
30	calcium (MG)	9
0.61	iron (MG)	0.21
0.08	thiamin (MG)	0.04
0.06	riboflavin (MG)	0.02
0.56	niacin (MG)	0.73
0.8	pantothenic acid (MG)	0.11
0.21	Vitamin B6 (MG)	0.07
11	folate (UG)	21

0.94 | 0.94 | 1.35 Complete Comparison:
Cantaloupe vs. Sweet Potatoes

other

Margarine

Similarity: > 95%

Margarine is also high in Vitamin A and contains some of the same nutrients. Also, margarine contains more trans fat, Vitamin E and Vitamin B12 than sweet potatoes.

For 100 grams of sweet potatoes and margarine:

Sweet Potatoes (3/4 cup)		Margarine (7 tbsps)
3	dietary fiber (G)	0
709	Vitamin A (UG)	819
337	potassium (MG)	18

However, sweet potatoes does contain more dietary fiber, calcium, iron and potassium than margarine by weight.

Here is a comparison of the rest of nutrients:

86	calories (KCAL)	717
4.2	sugar (G)	0
1.6	protein (G)	0.16
0.02	saturated fat (G)	15
0	trans fat (G)	15
2.4	Vitamin C (MG)	0.2
709	Vitamin A (UG)	819
0.26	Vitamin E (MG)	9
30	calcium (MG)	3
0.61	iron (MG)	0.06
0.08	thiamin (MG)	0.01
0.06	riboflavin (MG)	0.04
0.56	niacin (MG)	0.02
0.8	pantothenic acid (MG)	0
0.21	Vitamin B6 (MG)	0.01
11	folate (UG)	1
0	Vitamin B12 (UG)	0.1

0.954 | 0.954 | 4.09 Complete Comparison:
Margarine vs. Sweet Potatoes

Other Nutritional Substitutes

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