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

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

Each value is per 100 g edible portion.

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, more potassium, more calcium, more magnesium and more vitamin C.

Pick White rice, cooked for more protein, less sugar, less sodium and more iron.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    90 kcal
    130 kcal
  • Proteinmore is better
    2.01 g
    2.69 gWIN
  • Carbohydrate
    20.71 g
    28.17 g
  • Fibermore is better
    WIN3.3 g
    0.4 g
  • Total sugarsless is better
    6.48 g
    0.05 gWIN
  • Total fat
    0.15 g
    0.28 g
  • Saturated fatless is better
    WIN0.05 g
    0.08 g
  • Sodiumless is better
    36 mg
    1 mgWIN
  • Potassiummore is better
    WIN475 mg
    35 mg
  • Calciummore is better
    WIN38 mg
    10 mg
  • Ironmore is better
    0.69 mg
    1.2 mgWIN
  • Magnesiummore is better
    WIN27 mg
    12 mg
  • Vitamin Cmore is better
    WIN19.6 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 rice, cooked · Foodatron