Potato vs sweet potato: which is healthier?

Sweet potato is more nutrient-dense, scoring 88/100 against 57/100 for potato. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Potato

57/100Moderate nutrient density

93 kcal per 100 g. 1 medium, baked: 173 g

Sweet potato

88/100Excellent nutrient density

90 kcal per 100 g. 1 medium, baked: 114 g

Higher score

Which to pick for your goal

Fewer caloriesAbout even93 vs 90 kcal per 100 g
More proteinAbout even2.5 vs 2 g per 100 g
More fiberSweet potato2.2 vs 3.3 g per 100 g
Less sugarPotato1.2 vs 6.5 g per 100 g
More potassiumPotato535 vs 475 mg per 100 g
Less saturated fatAbout even<0.1 vs <0.1 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Potato, 100 g	Sweet potato, 100 g	Potato, 173 g	Sweet potato, 114 g
Calories	93 kcal	90 kcal	161 kcal	103 kcal
Protein	2.5 g	2 g	4.3 g	2.3 g
Carbohydrates	21 g	21 g	37 g	24 g
Sugars	1.2 g	6.5 g	2 g	7.4 g
Fiber	2.2 g	3.3 g	3.8 g	3.8 g
Fat	0.1 g	0.1 g	0.2 g	0.2 g
Saturated fat	<0.1 g	<0.1 g	<0.1 g	<0.1 g
Vitamin C	9.6 mg	20 mg	17 mg	22 mg
Vitamin A	1 µg	961 µg	1.7 µg	1096 µg
Potassium	535 mg	475 mg	926 mg	542 mg
Iron	1.1 mg	0.7 mg	1.9 mg	0.8 mg
Calcium	15 mg	38 mg	26 mg	43 mg
Magnesium	28 mg	27 mg	48 mg	31 mg
Sodium	10 mg	36 mg	17 mg	41 mg

Last updated October 8, 2026. Scores use the HowHealthyIs Score method.

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