Is Sweet Potato or Rice healthier?

Both Sweet Potato and Rice can be part of a healthy diet. Sweet Potato has fewer calories per 100g (90 vs 130). Rice has more protein.

Which has more calories, Sweet Potato or Rice?

Per 100g, Sweet Potato has 90 calories and Rice has 130 calories. Sweet Potato is the lower-calorie option.

Can I substitute Sweet Potato for Rice?

Yes, Sweet Potato and Rice can often be substituted depending on the recipe and your nutritional goals. Consider the differences in calories, protein, and texture when making the swap.

Sweet Potato

Rice

All Comparisons

Sweet Potato vs Rice

Sweet Potato

Wins in 4 of 6 categories

Compare Sweet Potato and Rice calories, protein, and nutrition. See which is better for your diet goals.

Verdict (USDA data)

Per 100g, Sweet Potato has 90 calories vs Rice's 130. Sweet Potato has more fiber (3.8g vs 0.6g); Rice has more protein (4.3g vs 2g).

Sources: Sweet Potato (FDC 168482) · Rice (FDC 168880)

Nutrition Comparison (per 100g)

Nutrient	Sweet Potato		Rice
Calories	90	vs	130
Protein	2g	vs	4.3g
Carbs	23.6g	vs	44.5g
Fat	0.1g	vs	0.4g
Fiber	3.8g	vs	0.6g
Sodium	0mg	vs	2mg

Winner determined by: fewer calories, more protein, more fiber, less fat, less sodium

When to Choose Each

Choose Sweet Potato when:

You want fewer calories
You want more fiber

See full Sweet Potato nutrition

Choose Rice when:

Calories aren't your main concern
You want more protein

See full Rice nutrition

Frequently Asked Questions

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Last updated: 2025-01-30

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