Potatoes, flesh and skin, raw vs Sweet potato, raw, unprepared
Original comparison by NutriVerdict
Bottom line: Sweet potato, raw, unprepared is the more nutrient-dense of the two, scoring 91 of 100 to 83 for Potatoes, flesh and skin, raw.
Sweet potato is the more nutrient-dense pick at 91 of 100, ahead of potato's 83 of 100. Per 100 g raw, sweet potato carries more fiber (3 g vs 2.1 g) and more natural sugar (4.18 g vs 0.82 g), while potato holds a slight protein edge (2.05 g vs 1.57 g). Sweet potato also runs a bit higher in calories (86 vs 77) and sodium (55 mg vs 6 mg).
Choose sweet potato when you want more fiber and don't mind a touch more natural sugar and sodium. Choose potato when you want the lowest sodium and sugar numbers on the shelf, plus a marginally higher protein content. Both are raw vegetables with a wide nutrient margin over refined starches, and the scores here sit closer together than the sugar gap alone might suggest.
Head to head, per 100 g
| Metric | Potatoes, flesh and skin | Sweet potato, raw |
|---|---|---|
| Nutrient Density Score | 83 | 91 |
| Calories | 77 kcal | 86 kcal |
| Protein | 2.1 g | 1.6 g |
| Carbohydrate | 18 g | 20 g |
| Dietary fiber | 2.1 g | 3 g |
| Sugars | 0.8 g | 4.2 g |
| Total fat | 0.1 g | 0.1 g |
| Saturated fat | 0 g | 0 g |
| Sodium | 6 mg | 55 mg |
| Potassium | 425 mg | 337 mg |
| Calcium | 12 mg | 30 mg |
| Iron | 0.8 mg | 0.6 mg |
| Magnesium | 23 mg | 25 mg |
| Vitamin C | 20 mg | 2.4 mg |
| Vitamin A | 0 ug | 709 ug |
| Vitamin E | 0 mg | 0.3 mg |
| Cholesterol | 0 mg | 0 mg |
Source: USDA FoodData Central · Public domain
Frequently asked questions
Is Sweet potato, raw, unprepared healthier than Potatoes, flesh and skin, raw?
On our Nutrient Density Score, which measures beneficial nutrients per calorie, Sweet potato, raw, unprepared scores higher, 91 of 100 to 83. Both can fit a balanced diet; the score reflects nutrients per calorie, not a whole-diet judgement.
Which has more protein, Potatoes, flesh and skin, raw or Sweet potato, raw, unprepared?
Potatoes, flesh and skin, raw has more protein, 2.1 g per 100 g to 1.6 g.
Which has fewer calories?
Potatoes, flesh and skin, raw is lower in calories, 77 kcal per 100 g to 86 kcal.
Which has more fiber?
Sweet potato, raw, unprepared has more dietary fiber, 3 g per 100 g to 2.1 g.
Full Potatoes, flesh and skin profile Full Sweet potato, raw profile