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Plate
Brown rice, cooked
Brown rice, cooked4
VS
Sweet potato, baked Leader
Sweet potato, baked6

Sweet potato, baked leads 6–4 · 10 categories decided

Brown rice, cooked: 100 g · Sweet potato, baked: 100 g.

The verdict

Sweet potato, baked comes out ahead, winning 6 of 10 nutrient match-ups.

Pick Brown rice, cooked for more protein, less sugar, less sodium and more magnesium.

Pick Sweet potato, baked for more fiber, less saturated fat, more potassium, more calcium, more iron and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    123 kcal
    90 kcal
  • Proteinmore is better
    WIN2.74 g
    2.01 g
  • Carbohydrate
    25.58 g
    20.71 g
  • Fibermore is better
    1.6 g
    3.3 gWIN
  • Total sugarsless is better
    WIN0.24 g
    6.48 g
  • Total fat
    0.97 g
    0.15 g
  • Saturated fatless is better
    0.26 g
    0.05 gWIN
  • Sodiumless is better
    WIN4 mg
    36 mg
  • Potassiummore is better
    86 mg
    475 mgWIN
  • Calciummore is better
    3 mg
    38 mgWIN
  • Ironmore is better
    0.56 mg
    0.69 mgWIN
  • Magnesiummore is better
    WIN39 mg
    27 mg
  • Vitamin Cmore is better
    0 mg
    19.6 mgWIN
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.