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Plate
Sweet potato, baked Leader
Sweet potato, baked6
VS
White bread
White bread4

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

Both foods compared at 100 kcal.

The verdict

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

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

Pick White bread for more protein, less sugar, more calcium and more iron.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    2.23 g
    3.33 gWIN
  • Carbohydrate
    23.01 g
    18.58 g
  • Fibermore is better
    WIN3.67 g
    1.02 g
  • Total sugarsless is better
    7.2 g
    2.13 gWIN
  • Total fat
    0.17 g
    1.25 g
  • Saturated fatless is better
    WIN0.06 g
    0.26 g
  • Sodiumless is better
    WIN40 mg
    184.21 mg
  • Potassiummore is better
    WIN527.78 mg
    47.37 mg
  • Calciummore is better
    42.22 mg
    54.14 mgWIN
  • Ironmore is better
    0.77 mg
    1.36 mgWIN
  • Magnesiummore is better
    WIN30 mg
    8.65 mg
  • Vitamin Cmore is better
    WIN21.78 mg
    0 mg
  • 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.

Sweet potato, baked vs White bread · Foodatron