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Plate
Brown rice, cooked
Brown rice, cooked3
VS
Sweet potato, baked Leader
Sweet potato, baked6

Sweet potato, baked leads 6–3 · 9 categories decided · 1 tie

Both foods compared at 100 kcal.

The verdict

Sweet potato, baked comes out ahead, winning 6 of 9 nutrient match-ups.

Pick Brown rice, cooked for 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.

Evenly matched on protein.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    2.23 g
    2.23 g
  • Carbohydrate
    20.8 g
    23.01 g
  • Fibermore is better
    1.3 g
    3.67 gWIN
  • Total sugarsless is better
    WIN0.2 g
    7.2 g
  • Total fat
    0.79 g
    0.17 g
  • Saturated fatless is better
    0.21 g
    0.06 gWIN
  • Sodiumless is better
    WIN3.25 mg
    40 mg
  • Potassiummore is better
    69.92 mg
    527.78 mgWIN
  • Calciummore is better
    2.44 mg
    42.22 mgWIN
  • Ironmore is better
    0.46 mg
    0.77 mgWIN
  • Magnesiummore is better
    WIN31.71 mg
    30 mg
  • Vitamin Cmore is better
    0 mg
    21.78 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.