Food 1
Sweet Potato
Vegetables · Raw
86kcal
Calories
1.6g
Protein
20.1g
Carbohydrates
0.1g
Fat
3.0g
Fiber
Nutrition comparison
Sweet Potato vs White Rice (Cooked)
A fair side-by-side view using standardized values per 100 grams. Preparation states are shown when available, and values are sourced from the USDA FoodData Central.
Which food fits your goal?
Sweet Potato is the lower-calorie option at 86 kcal per 100 g; White Rice (Cooked) has 44 more kcal per 100 g. White Rice (Cooked) provides the most protein at 2.7 g per 100 g. White Rice (Cooked) is higher in fat at 0.3 g per 100 g, which can matter for calorie density. Use the serving calculator on each food page to match the comparison to your actual portion.
Change this comparison
Food 2
White Rice (Cooked)
Grains · Cooked, long-grain
130kcal
Calories
2.7g
Protein
28.2g
Carbohydrates
0.3g
Fat
0.4g
Fiber
Direct comparison
What is actually different?
Calories
White Rice (Cooked) is 51% higher
Sweet Potato
86kcal
White Rice (Cooked)
130kcal
Protein
White Rice (Cooked) is 69% higher
Sweet Potato
1.6g
White Rice (Cooked)
2.7g
Carbohydrates
White Rice (Cooked) is 40% higher
Sweet Potato
20.1g
White Rice (Cooked)
28.2g
Fat
White Rice (Cooked) is 200% higher
Sweet Potato
0.1g
White Rice (Cooked)
0.3g
Fiber
Sweet Potato is 650% higher
Sweet Potato
3.0g
White Rice (Cooked)
0.4g
Use the numbers for your goal
Compare the standardized per-100 g values first, then choose the serving size that matches your meal and overall calorie or macro target.
Scale the real portion
These values are per 100g. Open either food to calculate the amount you actually plan to eat.
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