Butter, Unsalted vs. Sweet Potatoes
Nutrition comparison of Butter, Unsalted and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
butter, unsalted
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in butter, unsalted and sweet potatoes:
- Both sweet potatoes and butter, unsalted are high in Vitamin A.
- Butter, unsalted has 334.3 times less carbohydrates than sweet potato.
- Butter, unsalted has 68.6 times less sugar than sweet potato.
- Sweet potato has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, butter, unsalted contains more Vitamin B12.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of potassium.
USDA sources for nutritional information: Butter, Unsalted (Butter, without salt) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Butter, unsalted is high in calories and sweet potato has 88% less calories than butter, unsalted - sweet potato has 86 calories per 100 grams and butter, unsalted has 717 calories.
For macronutrient ratios, butter, unsalted is lighter in protein, much lighter in carbs and much heavier in fat compared to sweet potatoes per calorie. Butter, unsalted has a macronutrient ratio of 1:0:100 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Butter, Unsalted | Sweet Potatoes | |
|---|---|---|
| Protein | 1% | 7% |
| Carbohydrates | ~ | 92% |
| Fat | 100% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Butter, unsalted has 334.3 times less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and butter, unsalted has 0.06g of carbohydrates.
The carbs in sweet potatoes are made of 64% starch, 21% sugar and 15% dietary fiber, whereas the carbs in butter, unsalted comprise of 100% sugar.
dietary fiber
Sweet potato is a great source of dietary fiber and it has more dietary fiber than butter, unsalted - sweet potato has 3g of dietary fiber per 100 grams and butter, unsalted does not contain significant amounts.
sugar
Butter, unsalted has 68.6 times less sugar than sweet potato - sweet potato has 4.2g of sugar per 100 grams and butter, unsalted has 0.06g of sugar.
Protein
protein
Sweet potatoes and butter, unsalted contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and butter, unsalted has 0.85g of protein.
Fat
saturated fat
Butter, unsalted is high in saturated fat and sweet potato has 100% less saturated fat than butter, unsalted - sweet potato has 0.02g of saturated fat per 100 grams and butter, unsalted has 50.5g of saturated fat.
cholesterol
Butter, unsalted is high in cholesterol and sweet potato has less cholesterol than butter, unsalted - butter, unsalted has 215mg of cholesterol per 100 grams and sweet potato does not contain significant amounts.
Vitamins
Vitamin C
Sweet potato has more Vitamin C than butter, unsalted - sweet potato has 2.4mg of Vitamin C per 100 grams and butter, unsalted does not contain significant amounts.
Vitamin A
Both sweet potatoes and butter, unsalted are high in Vitamin A. Sweet potato has a little more Vitamin A (4%) than butter, unsalted by weight - sweet potato has 709ug of Vitamin A per 100 grams and butter, unsalted has 684ug of Vitamin A.
Vitamin E
Butter, unsalted has 792% more Vitamin E than sweet potato - sweet potato has 0.26mg of Vitamin E per 100 grams and butter, unsalted has 2.3mg of Vitamin E.
Vitamin K
Sweet potatoes and butter, unsalted contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and butter, unsalted has 7ug of Vitamin K.
The B Vitamins
Sweet potato has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, butter, unsalted contains more Vitamin B12. Both butter, unsalted and sweet potatoes contain significant amounts of riboflavin.
| Butter, Unsalted | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.005 MG | 0.078 MG |
| Riboflavin | 0.034 MG | 0.061 MG |
| Niacin | 0.042 MG | 0.557 MG |
| Pantothenic acid | 0.11 MG | 0.8 MG |
| Vitamin B6 | 0.003 MG | 0.209 MG |
| Folate | 3 UG | 11 UG |
| Vitamin B12 | 0.17 UG | ~ |
Minerals
calcium
Sweet potatoes and butter, unsalted contain similar amounts of calcium - sweet potato has 30mg of calcium per 100 grams and butter, unsalted has 24mg of calcium.
iron
Sweet potato has 29 times more iron than butter, unsalted - sweet potato has 0.61mg of iron per 100 grams and butter, unsalted has 0.02mg of iron.
potassium
Sweet potato is an excellent source of potassium and it has 13 times more potassium than butter, unsalted - sweet potato has 337mg of potassium per 100 grams and butter, unsalted has 24mg of potassium.
Antioxidants and Phytonutrients
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,
| Butter, Unsalted | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 158 UG | 8509 UG |
| alpha-carotene | ~ | 7 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, butter, unsalted has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Butter, Unsalted | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 1.18 G | 0.001 G |
| Total | 1.18 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, butter, unsalted has more linoleic acid than sweet potato per 100 grams.
| Butter, Unsalted | Sweet Potatoes | |
|---|---|---|
| other omega 6 | 0.138 G | ~ |
| linoleic acid | 1.83 G | 0.013 G |
| Total | 1.968 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: Butter, Unsalted (Butter, without salt) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Butter, Unsalted g
()
|
Daily Values (%) |
Sweet Potatoes g
()
|
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|---|---|---|---|---|---|---|---|
| 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 butter, unsalted contain more calories in 100 grams?Butter, unsalted is high in calories and sweet potato has 90% less calories than butter, unsalted - sweet potato has 86 calories in 100g and butter, unsalted has 717 calories.
Does sweet potatoes or butter, unsalted have more carbohydrates?
By weight, butter, unsalted has 334.3 times fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and butter, unsalted has 0.06g of carbohydrates. the carbs in sweet potatoes are made of 60% starch, 20% sugar and 20% dietary fiber, whereas the carbs in butter, unsalted comprise of 100% sugar.
Does sweet potatoes or butter, unsalted contain more potassium?
Sweet potato is a rich source of potassium and it has 13 times more potassium than butter, unsalted - sweet potato has 337mg of potassium in 100 grams and butter, unsalted has 24mg of potassium.