Baked sweet potato, no added fat vs Boiled potato
In short
For the same 100 calories you eat 122 g of baked sweet potato, no added fat or 79 g of boiled potato. Both get most of their calories from carbohydrate.
More in baked sweet potato, no added fat: vitamin A, fiber (3.4×), copper, vitamin C and 2 more. More in boiled potato: vitamin B6 and saturated fat. 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
79.4 g · 1.5 g protein · 16.2 g carbs (1.3 g sugars) · 3.4 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length 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 difference in length is a small difference. Color says which food, never which is better.
- Vitamin A852 µg · 15.1 µg95%2%
- Fiber3.8 g · 1.1 g14%4%
- Copper0.24 mg · 0.16 mg26%18%
- Vitamin C16 mg · 9.6 mg18%11%
- Potassium615 mg · 295 mg13%6%
- Vitamin B60.14 mg · 0.25 mg8%15%
- Riboflavin (B2)0.073 mg · 0.016 mg6%1%
- Saturated fatlimit0.023 g · 0.88 g<1%4%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein2 g · 1.5 g4%·3%
- Total fat0.48 g · 3.4 g1%·4%
- Cholesterollimit0 mg · 2.4 mg0%·1%
- Carbohydrates21.9 g · 16.2 g8%·6%
- Sodiumlimit188 mg · 132 mg8%·6%
- Calcium28 mg · 4 mg2%·<1%
- Iron0.51 mg · 0.27 mg3%·1%
- Magnesium24.4 mg · 19 mg6%·5%
- Phosphorus46.3 mg · 38.1 mg4%·3%
- Zinc0.43 mg · 0.22 mg4%·2%
- Selenium0 µg · 0.24 µg0%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.33 mg · 0.52 mg2%·3%
- Vitamin K0.24 µg · 2.9 µg<1%·2%
- Thiamin (B1)0.051 mg · 0.079 mg4%·7%
- Niacin (B3)0.52 mg · 1.1 mg3%·7%
- Folate12.2 µg · 7.1 µg3%·2%
- Vitamin B120 µg · 0 µg0%·0%
- Choline15.6 mg · 11.2 mg3%·2%
From USDA FoodData Central: Baked sweet potato, no added fat (Survey (FNDDS) 2709699), Boiled potato (Survey (FNDDS) 2709385). 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.