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.
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.
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Cheddar Cheese or Sweet Potatoes .
Note: The specific food items compared are: Cheddar Cheese (Cheese, cheddar) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Cheddar Cheese g
()
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Daily Values (%) |
Sweet Potatoes g
()
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| KCAL % |
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5% | calories | 5% |
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5% | carbohydrates | 5% |
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5% | dietary fiber | 5% |
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
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.