Almonds vs. Sweet Potatoes
Nutrition comparison of Almonds and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and sweet potatoes:
- Both sweet potatoes and almonds are high in dietary fiber and potassium.
- Almond has more thiamin, riboflavin, niacin and folate.
- Almond is an excellent source of Vitamin E, calcium, iron and protein.
- Sweet potato has signficantly less saturated fat than almond.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and sweet potato has 85% less calories than almond - sweet potato has 86 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almonds is heavier in protein, much lighter in carbs and much heavier in fat compared to sweet potatoes per calorie. Almonds has a macronutrient ratio of 14:14:73 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Sweet Potatoes | |
|---|---|---|
| Protein | 14% | 7% |
| Carbohydrates | 14% | 92% |
| Fat | 73% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Sweet potatoes and almonds contain similar amounts of carbs - sweet potato has 20.1g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both sweet potatoes and almonds are high in dietary fiber. Almond has 317% more dietary fiber than sweet potato - sweet potato has 3g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Sweet potatoes and almonds contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 12 times more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Sweet potato has signficantly less saturated fat than almond - sweet potato has 0.02g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and sweet potatoes are low in trans fat - almond has 0.02g of trans fat per 100 grams and sweet potato does not contain significant amounts.
Vitamins
Vitamin C
Sweet potato has more Vitamin C than almond - sweet potato has 2.4mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than almond - sweet potato has 709ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 97 times more Vitamin E than sweet potato - sweet potato has 0.26mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Sweet potatoes and almonds contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin and folate. Both almonds and sweet potatoes contain significant amounts of pantothenic acid and Vitamin B6.
| Almonds | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.205 MG | 0.078 MG |
| Riboflavin | 1.138 MG | 0.061 MG |
| Niacin | 3.618 MG | 0.557 MG |
| Pantothenic acid | 0.471 MG | 0.8 MG |
| Vitamin B6 | 0.137 MG | 0.209 MG |
| Folate | 44 UG | 11 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 797% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 508% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both sweet potatoes and almonds are high in potassium. Almond has 118% more potassium than sweet potato - sweet potato has 337mg of potassium per 100 grams and almond has 733mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds,
| Almonds | Sweet Potatoes | |
|---|---|---|
| isorhamnetin | 2.64 mg | ~ |
| kaempferol | 0.39 mg | 0.01 mg |
| Quercetin | 0.36 mg | 0.01 mg |
| apigenin | ~ | 0.01 mg |
| luteolin | ~ | 0.02 mg |
| myricetin | ~ | 0.03 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Almonds | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 1 UG | 8509 UG |
| lutein + zeaxanthin | 1 UG | ~ |
| alpha-carotene | ~ | 7 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both almonds and sweet potatoes contain small amounts of alpha linoleic acid (ALA).
| Almonds | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.001 G |
| Total | 0.003 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than sweet potato per 100 grams.
| Almonds | Sweet Potatoes | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 12.324 G | 0.013 G |
| Total | 12.326 G | 0.013 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Almonds (Nuts, almonds) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Almonds g
()
|
Daily Values (%) |
Sweet Potatoes g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sweet potatoes or almonds contain more calories in 100 grams?Almond is high in calories and sweet potato has 90% less calories than almond - sweet potato has 86 calories in 100g and almond has 579 calories.
Does sweet potatoes or almonds have more carbohydrates?
By weight, sweet potatoes and almonds contain similar amounts of carbs - sweet potato has 20.1g of carbs for 100g and almond has 21.6g of carbohydrates.
Does sweet potatoes or almonds contain more calcium?
Almond is a rich source of calcium and it has 800% more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and almond has 269mg of calcium.
Does sweet potatoes or almonds contain more iron?
Almond is an abundant source of iron and it has 510% more iron than sweet potato - sweet potato has 0.61mg of iron in 100 grams and almond has 3.7mg of iron.
Does sweet potatoes or almonds contain more potassium?
Both sweet potatoes and almonds are high in potassium. Almond has 120% more potassium than sweet potato - sweet potato has 337mg of potassium in 100 grams and almond has 733mg of potassium.