Cherries vs. Sweet Potatoes
Nutrition comparison of Cherries and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cherries
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cherries and sweet potatoes:
- Both sweet potatoes and cherries are high in dietary fiber and potassium.
- Sweet potato has 67% less sugar than cherry.
- Sweet potato has more beta-carotene than cherry, however, cherry contains more lutein + zeaxanthin than sweet potato.
- Sweet potato has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Cherries (Cherries, sweet, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cherry has 27% less calories than sweet potato - sweet potato has 86 calories per 100 grams and cherry has 63 calories.
For macronutrient ratios, cherries is similar to sweet potatoes for protein, carbs and fat. Cherries has a macronutrient ratio of 6:91:3 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cherries | Sweet Potatoes | |
|---|---|---|
| Protein | 6% | 7% |
| Carbohydrates | 91% | 92% |
| Fat | 3% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Sweet potatoes and cherries contain similar amounts of carbs - sweet potato has 20.1g of total carbs per 100 grams and cherry has 16g of carbohydrates.
dietary fiber
Both sweet potatoes and cherries are high in dietary fiber. Sweet potato has 43% more dietary fiber than cherry - sweet potato has 3g of dietary fiber per 100 grams and cherry has 2.1g of dietary fiber.
sugar
Sweet potato has 67% less sugar than cherry - sweet potato has 4.2g of sugar per 100 grams and cherry has 12.8g of sugar.
Protein
protein
Sweet potatoes and cherries contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and cherry has 1.1g of protein.
Fat
saturated fat
Both sweet potatoes and cherries are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and cherry has 0.04g of saturated fat.
Vitamins
Vitamin C
Cherry has 192% more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and cherry has 7mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 235 times more Vitamin A than cherry - sweet potato has 709ug of Vitamin A per 100 grams and cherry has 3ug of Vitamin A.
Vitamin E
Sweet potatoes and cherries contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and cherry has 0.07mg of Vitamin E.
Vitamin K
Sweet potatoes and cherries contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and cherry has 2.1ug of Vitamin K.
The B Vitamins
Sweet potato has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both cherries and sweet potatoes contain significant amounts of riboflavin.
| Cherries | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.027 MG | 0.078 MG |
| Riboflavin | 0.033 MG | 0.061 MG |
| Niacin | 0.154 MG | 0.557 MG |
| Pantothenic acid | 0.199 MG | 0.8 MG |
| Vitamin B6 | 0.049 MG | 0.209 MG |
| Folate | 4 UG | 11 UG |
Minerals
calcium
Sweet potato has 131% more calcium than cherry - sweet potato has 30mg of calcium per 100 grams and cherry has 13mg of calcium.
iron
Sweet potatoes and cherries contain similar amounts of iron - sweet potato has 0.61mg of iron per 100 grams and cherry has 0.36mg of iron.
potassium
Both sweet potatoes and cherries are high in potassium. Sweet potato has 52% more potassium than cherry - sweet potato has 337mg of potassium per 100 grams and cherry has 222mg 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, both cherries and sweet potatoes contain small amounts of myricetin.
| Cherries | Sweet Potatoes | |
|---|---|---|
| isorhamnetin | 0.05 mg | ~ |
| kaempferol | 0.24 mg | 0.01 mg |
| myricetin | 0.05 mg | 0.03 mg |
| Quercetin | 2.29 mg | 0.01 mg |
| apigenin | ~ | 0.01 mg |
| luteolin | ~ | 0.02 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, sweet potato has more beta-carotene than cherry per 100 grams, however, cherry contains more lutein + zeaxanthin than sweet potato per 100 grams.
| Cherries | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 38 UG | 8509 UG |
| lutein + zeaxanthin | 85 UG | ~ |
| alpha-carotene | ~ | 7 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cherry has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Cherries | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.001 G |
| Total | 0.026 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, both cherries and sweet potatoes contain small amounts of linoleic acid.
| Cherries | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.027 G | 0.013 G |
| Total | 0.027 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: Cherries (Cherries, sweet, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Cherries g
()
|
Daily Values (%) |
Sweet Potatoes g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sweet potatoes or cherries contain more calories in 100 grams?Cherry has 30% less calories than sweet potato - sweet potato has 86 calories in 100g and cherry has 63 calories.
Does sweet potatoes or cherries have more carbohydrates?
By weight, sweet potatoes and cherries contain similar amounts of carbs - sweet potato has 20.1g of carbs for 100g and cherry has 16g of carbohydrates.
Does sweet potatoes or cherries contain more potassium?
Both sweet potatoes and cherries are high in potassium. Sweet potato has 50% more potassium than cherry - sweet potato has 337mg of potassium in 100 grams and cherry has 222mg of potassium.