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

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 Sweet potato, baked for more protein, more fiber, more potassium, more calcium, more magnesium and more vitamin C.

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

Evenly matched on saturated fat.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    WIN2.23 g
    2.07 g
  • Carbohydrate
    23.01 g
    21.67 g
  • Fibermore is better
    WIN3.67 g
    0.31 g
  • Total sugarsless is better
    7.2 g
    0.04 gWIN
  • Total fat
    0.17 g
    0.22 g
  • Saturated fatless is better
    0.06 g
    0.06 g
  • Sodiumless is better
    40 mg
    0.77 mgWIN
  • Potassiummore is better
    WIN527.78 mg
    26.92 mg
  • Calciummore is better
    WIN42.22 mg
    7.69 mg
  • Ironmore is better
    0.77 mg
    0.92 mgWIN
  • Magnesiummore is better
    WIN30 mg
    9.23 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.