Food vs food · USDA FNDDS 2021–2023
Potato vs sweet potato
Comparing usual servings (potato: 1 medium, 285 g; sweet potato: 1 small, 80 g), USDA’s figures are higher for potato in 33 of the 65 nutrients it reports, and for sweet potato in 7. The widest gaps against the Daily Value: more copper (0.61 mg vs 0.16 mg), vitamin B6 and vitamin C in potato. Energy: 265 kcal for potato, 66 kcal for sweet potato. Per 100 g, the figures are higher for potato in 20 and for sweet potato in 17.
Every nutrient, side by side
Potato, baked, peel not eaten
Serving size 1 medium · 285 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 265 kcal (more) | |
| Protein | 5.56 g (more) | |
| Carbohydrates | 61 g (more) | |
| Fat | 0.29 g | |
| Alcohol | 0 g | |
| Water | 214 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.07 g (more) | <1% |
| Monounsaturated fat | <0.01 g | |
| Polyunsaturated fat | 0.12 g (more) | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | <0.01 g (more) | |
| SFA 12:0 (lauric) | <0.01 g (more) | |
| SFA 14:0 (myristic) | <0.01 g (more) | |
| SFA 16:0 (palmitic) | 0.05 g (more) | |
| SFA 18:0 (stearic) | 0.01 g (more) | |
| MUFA 16:1 (palmitoleic) | <0.01 g (more) | |
| MUFA 18:1 (oleic) | <0.01 g | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.09 g (more) | |
| PUFA 18:3 (linolenic) | 0.03 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 4.28 g (more) | 15% |
| Sugars | 4.82 g | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 36.2 mg (more) | 40% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.11 mg | 1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 0.86 µg (more) | 1% |
| Thiamin (B1) | 0.3 mg (more) | 25% |
| Riboflavin (B2) | 0.06 mg (more) | 5% |
| Niacin (B3) | 3.96 mg (more) | 25% |
| Vitamin B6 | 0.86 mg (more) | 50% |
| Folate | 25.7 µg (more) | |
| Folate, DFE | 25.7 µg (more) | 6% |
| Folate, food | 25.7 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 41 mg (more) | 7% |
| Minerals | ||
| Calcium | 14.2 mg | 1% |
| Iron | 1 mg (more) | 6% |
| Magnesium | 71.2 mg (more) | 17% |
| Phosphorus | 142 mg (more) | 11% |
| Potassium | 1,109 mg (more) | 24% |
| Sodium | 516 mg (more) | 22% |
| Zinc | 0.83 mg (more) | 8% |
| Copper | 0.61 mg (more) | 68% |
| Selenium | 0.86 µg (more) | 2% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Sweet potato, baked, no added fat
Serving size 1 small · 80 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 66 kcal | |
| Protein | 1.31 g | |
| Carbohydrates | 14.4 g | |
| Fat | 0.31 g (more) | |
| Alcohol | 0 g | |
| Water | 62.7 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.02 g | <1% |
| Monounsaturated fat | <0.01 g | |
| Polyunsaturated fat | 0.01 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | 0 g | |
| SFA 16:0 (palmitic) | 0.02 g | |
| SFA 18:0 (stearic) | <0.01 g | |
| MUFA 16:1 (palmitoleic) | 0 g | |
| MUFA 18:1 (oleic) | <0.01 g | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.01 g | |
| PUFA 18:3 (linolenic) | <0.01 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 2.48 g | 9% |
| Sugars | 5.03 g (more) | |
| Vitamins | ||
| Vitamin A | 559 µg (more) | 62% |
| Retinol | 0 µg | |
| Beta-carotene | 6,712 µg (more) | |
| Alpha-carotene | 5.6 µg (more) | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 10.5 mg | 12% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.22 mg (more) | 1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 0.16 µg | <1% |
| Thiamin (B1) | 0.03 mg | 3% |
| Riboflavin (B2) | 0.05 mg | 4% |
| Niacin (B3) | 0.34 mg | 2% |
| Vitamin B6 | 0.09 mg | 5% |
| Folate | 8 µg | |
| Folate, DFE | 8 µg | 2% |
| Folate, food | 8 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 10.2 mg | 2% |
| Minerals | ||
| Calcium | 18.4 mg (more) | 1% |
| Iron | 0.34 mg | 2% |
| Magnesium | 16 mg | 4% |
| Phosphorus | 30.4 mg | 2% |
| Potassium | 403 mg | 9% |
| Sodium | 123 mg | 5% |
| Zinc | 0.28 mg | 3% |
| Copper | 0.16 mg | 17% |
| Selenium | 0 µg | 0% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Potato, baked, peel not eaten
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 93 kcal (more) | |
| Protein | 1.95 g (more) | |
| Carbohydrates | 21.4 g (more) | |
| Fat | 0.1 g | |
| Alcohol | 0 g | |
| Water | 75.1 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.03 g (more) | <1% |
| Monounsaturated fat | <0.01 g | |
| Polyunsaturated fat | 0.04 g (more) | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | <0.01 g (more) | |
| SFA 12:0 (lauric) | <0.01 g (more) | |
| SFA 14:0 (myristic) | <0.01 g (more) | |
| SFA 16:0 (palmitic) | 0.02 g | |
| SFA 18:0 (stearic) | <0.01 g | |
| MUFA 16:1 (palmitoleic) | <0.01 g (more) | |
| MUFA 18:1 (oleic) | <0.01 g | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.03 g (more) | |
| PUFA 18:3 (linolenic) | <0.01 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 1.5 g | 5% |
| Sugars | 1.69 g | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 12.7 mg | 14% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.04 mg | <1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 0.3 µg (more) | <1% |
| Thiamin (B1) | 0.1 mg (more) | 9% |
| Riboflavin (B2) | 0.02 mg | 2% |
| Niacin (B3) | 1.39 mg (more) | 9% |
| Vitamin B6 | 0.3 mg (more) | 18% |
| Folate | 9 µg | |
| Folate, DFE | 9 µg | 2% |
| Folate, food | 9 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 14.4 mg (more) | 3% |
| Minerals | ||
| Calcium | 5 mg | <1% |
| Iron | 0.35 mg | 2% |
| Magnesium | 25 mg (more) | 6% |
| Phosphorus | 50 mg (more) | 4% |
| Potassium | 389 mg | 8% |
| Sodium | 181 mg (more) | 8% |
| Zinc | 0.29 mg | 3% |
| Copper | 0.21 mg (more) | 24% |
| Selenium | 0.3 µg (more) | 1% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
Sweet potato, baked, no added fat
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 82 kcal | |
| Protein | 1.64 g | |
| Carbohydrates | 18 g | |
| Fat | 0.39 g (more) | |
| Alcohol | 0 g | |
| Water | 78.4 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.02 g | <1% |
| Monounsaturated fat | <0.01 g | |
| Polyunsaturated fat | 0.01 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | 0 g | |
| SFA 16:0 (palmitic) | 0.02 g | |
| SFA 18:0 (stearic) | <0.01 g | |
| MUFA 16:1 (palmitoleic) | 0 g | |
| MUFA 18:1 (oleic) | <0.01 g | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.01 g | |
| PUFA 18:3 (linolenic) | <0.01 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 3.1 g (more) | 11% |
| Sugars | 6.29 g (more) | |
| Vitamins | ||
| Vitamin A | 699 µg (more) | 78% |
| Retinol | 0 µg | |
| Beta-carotene | 8,390 µg (more) | |
| Alpha-carotene | 7 µg (more) | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 13.1 mg (more) | 15% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.27 mg (more) | 2% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 0.2 µg | <1% |
| Thiamin (B1) | 0.04 mg | 3% |
| Riboflavin (B2) | 0.06 mg (more) | 5% |
| Niacin (B3) | 0.43 mg | 3% |
| Vitamin B6 | 0.12 mg | 7% |
| Folate | 10 µg (more) | |
| Folate, DFE | 10 µg (more) | 2% |
| Folate, food | 10 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 12.8 mg | 2% |
| Minerals | ||
| Calcium | 23 mg (more) | 2% |
| Iron | 0.42 mg (more) | 2% |
| Magnesium | 20 mg | 5% |
| Phosphorus | 38 mg | 3% |
| Potassium | 504 mg (more) | 11% |
| Sodium | 154 mg | 7% |
| Zinc | 0.35 mg (more) | 3% |
| Copper | 0.19 mg | 22% |
| Selenium | 0 µg | 0% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
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How to read it
- Foods. Potato is FNDDS’s “Potato, baked, peel not eaten” and sweet potato is “Sweet potato, baked, no added fat”, the same foods and numbers Calorie Tape shows.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- Checks. A check marks whichever food has more of a nutrient. More isn’t better or worse, just more. Amounts that round to the same number get no check.
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Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.