Cheddar Cheese vs. Sweet Potatoes

Nutrition comparison of Cheddar Cheese and Sweet Potatoes


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cheddar cheese versus sweet potatoes (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in cheddar cheese and sweet potatoes:

  • Both sweet potatoes and cheddar cheese are high in Vitamin A.
  • Cheddar cheese has 4.9 times less carbohydrates than sweet potato.
  • Cheddar cheese is an excellent source of calcium and protein.
  • Sweet potato has more thiamin, niacin and Vitamin B6, however, cheddar cheese contains more riboflavin, folate and Vitamin B12.
  • Sweet potato is a great source of dietary fiber.
  • Sweet potato is an excellent source of potassium.
Detailed nutritional comparison of cheddar cheese and sweet potatoes is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Cheddar Cheese (Cheese, cheddar) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.


Image of Cheddar Cheese src
Image of Sweet Potatoes src

Calories and Carbs

calories

Cheddar cheese is high in calories and sweet potato has 79% less calories than cheddar cheese - sweet potato has 86 calories per 100 grams and cheddar cheese has 403 calories.

For macronutrient ratios, cheddar cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to sweet potatoes per calorie. Cheddar cheese has a macronutrient ratio of 23:3:74 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cheddar Cheese Sweet Potatoes
Protein 23% 7%
Carbohydrates 3% 92%
Fat 74% 1%
Alcohol ~ ~

carbohydrates

Cheddar cheese has 4.9 times less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and cheddar cheese has 3.4g of carbohydrates.

dietary fiber

Sweet potato is a great source of dietary fiber and it has more dietary fiber than cheddar cheese - sweet potato has 3g of dietary fiber per 100 grams and cheddar cheese does not contain significant amounts.

sugar

Sweet potatoes and cheddar cheese contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and cheddar cheese has 0.48g of sugar.

Protein

protein

Cheddar cheese is an excellent source of protein and it has 13 times more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and cheddar cheese has 22.9g of protein.

Fat

saturated fat

Cheddar cheese is high in saturated fat and sweet potato has 100% less saturated fat than cheddar cheese - sweet potato has 0.02g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.

cholesterol

Sweet potato has less cholesterol than cheddar cheese - cheddar cheese has 99mg of cholesterol per 100 grams and sweet potato does not contain significant amounts.

Vitamins

Vitamin C

Sweet potato has more Vitamin C than cheddar cheese - sweet potato has 2.4mg of Vitamin C per 100 grams and cheddar cheese does not contain significant amounts.

Vitamin A

Both sweet potatoes and cheddar cheese are high in Vitamin A. Sweet potato has 110% more Vitamin A than cheddar cheese - sweet potato has 709ug of Vitamin A per 100 grams and cheddar cheese has 337ug of Vitamin A.

Vitamin D

Cheddar cheese has more Vitamin D than sweet potato - cheddar cheese has 24iu of Vitamin D per 100 grams and sweet potato does not contain significant amounts.

Vitamin E

Sweet potatoes and cheddar cheese contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and cheddar cheese has 0.71mg of Vitamin E.

Vitamin K

Sweet potatoes and cheddar cheese contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and cheddar cheese has 2.4ug of Vitamin K.

The B Vitamins

Sweet potato has more thiamin, niacin and Vitamin B6, however, cheddar cheese contains more riboflavin, folate and Vitamin B12. Both cheddar cheese and sweet potatoes contain significant amounts of pantothenic acid.

Cheddar Cheese Sweet Potatoes
Thiamin 0.029 MG 0.078 MG
Riboflavin 0.428 MG 0.061 MG
Niacin 0.059 MG 0.557 MG
Pantothenic acid 0.41 MG 0.8 MG
Vitamin B6 0.066 MG 0.209 MG
Folate 27 UG 11 UG
Vitamin B12 1.1 UG ~

Minerals

calcium

Cheddar cheese is an excellent source of calcium and it has 22 times more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.

iron

Sweet potato has 336% more iron than cheddar cheese - sweet potato has 0.61mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.

potassium

Sweet potato is an excellent source of potassium and it has 343% more potassium than cheddar cheese - sweet potato has 337mg of potassium per 100 grams and cheddar cheese has 76mg 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,

Cheddar Cheese Sweet Potatoes
beta-carotene 85 UG 8509 UG
alpha-carotene ~ 7 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, cheddar cheese has more alpha linoleic acid (ALA) and DPA than sweet potato per 100 grams.

Cheddar Cheese Sweet Potatoes
alpha linoleic acid 0.114 G 0.001 G
DHA 0.001 G ~
EPA 0.01 G ~
DPA 0.017 G ~
Total 0.142 G 0.001 G

omega 6s

Comparing omega-6 fatty acids, cheddar cheese has more linoleic acid than sweet potato per 100 grams.

Cheddar Cheese Sweet Potatoes
other omega 6 0.036 G ~
linoleic acid 1.171 G 0.013 G
Total 1.207 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: Cheddar Cheese (Cheese, cheddar) and Sweet Potatoes (Sweet potato, raw, unprepared) .

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FAQ

Does sweet potatoes or cheddar cheese contain more calories in 100 grams?
Cheddar cheese is high in calories and sweet potato has 80% less calories than cheddar cheese - sweet potato has 86 calories in 100g and cheddar cheese has 403 calories.

Does sweet potatoes or cheddar cheese have more carbohydrates?
By weight, cheddar cheese has 4.9 times fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and cheddar cheese has 3.4g of carbohydrates.

Does sweet potatoes or cheddar cheese contain more calcium?
Cheddar cheese is a rich source of calcium and it has 22 times more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and cheddar cheese has 710mg of calcium.

Does sweet potatoes or cheddar cheese contain more potassium?
Sweet potato is a rich source of potassium and it has 340% more potassium than cheddar cheese - sweet potato has 337mg of potassium in 100 grams and cheddar cheese has 76mg of potassium.