Baked sweet potato, no added fat vs Baked potato, with skin
In short
For the same 100 calories you eat 122 g of baked sweet potato, no added fat or 108 g of baked potato, with skin. Both get most of their calories from carbohydrate.
More in baked sweet potato, no added fat: vitamin A, copper, vitamin C and fiber. More in baked potato, with skin: vitamin B6 (2.4×), niacin (2.9×) and folate (2.5×). Everything else is within 4% of a day's needs.
Calories, and where they come from
122 g · 2 g protein · 21.9 g carbs (7.7 g sugars) · 0.48 g fat
108 g · 2.7 g protein · 22.6 g carbs (1.3 g sugars) · 0.14 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Vitamin A95% vs <1%
852 µg vs 1.1 µg
- Copper26% vs 14%
0.24 mg vs 0.13 mg
- Vitamin B68% vs 20%
0.14 mg vs 0.33 mg
- Vitamin C18% vs 11%
16 mg vs 10.3 mg
- Niacin (B3)3% vs 9%
0.52 mg vs 1.5 mg
- Fiber14% vs 8%
3.8 g vs 2.4 g
- Folate3% vs 8%
12.2 µg vs 30.1 µg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein2 g · 2.7 g4%·5%
- Total fat0.48 g · 0.14 g1%·<1%
- Saturated fatlimit0.023 g · 0.037 g<1%·<1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates21.9 g · 22.6 g8%·8%
- Sodiumlimit188 mg · 200 mg8%·9%
- Potassium615 mg · 573 mg13%·12%
- Calcium28 mg · 16.1 mg2%·1%
- Iron0.51 mg · 1.2 mg3%·6%
- Magnesium24.4 mg · 30.1 mg6%·7%
- Phosphorus46.3 mg · 75.3 mg4%·6%
- Zinc0.43 mg · 0.39 mg4%·4%
- Selenium0 µg · 0.43 µg0%·1%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.33 mg · 0.043 mg2%·<1%
- Vitamin K0.24 µg · 2.2 µg<1%·2%
- Thiamin (B1)0.051 mg · 0.069 mg4%·6%
- Riboflavin (B2)0.073 mg · 0.052 mg6%·4%
- Vitamin B120 µg · 0 µg0%·0%
- Choline15.6 mg · 15.8 mg3%·3%
From USDA FoodData Central: Baked sweet potato, no added fat (Survey (FNDDS) 2709699), Baked potato, with skin (Survey (FNDDS) 2709524). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.