Chestnut vs. Sweet Potatoes
Nutrition comparison of Chestnut and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chestnut
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chestnut and sweet potatoes:
- Both sweet potatoes and chestnut are high in dietary fiber and potassium.
- Chestnut has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Chestnut is an excellent source of Vitamin C.
- Sweet potato has 61% less sugar than chestnut.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Chestnut (Nuts, chestnuts, european, roasted) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chestnut is high in calories and sweet potato has 65% less calories than chestnut - sweet potato has 86 calories per 100 grams and chestnut has 245 calories.
For macronutrient ratios, chestnut is lighter in carbs, heavier in fat and similar to sweet potatoes for protein. Chestnut has a macronutrient ratio of 5:87:8 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chestnut | Sweet Potatoes | |
|---|---|---|
| Protein | 5% | 7% |
| Carbohydrates | 87% | 92% |
| Fat | 8% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Chestnut is high in carbohydrates and sweet potato has 62% less carbohydrates than chestnut - sweet potato has 20.1g of total carbs per 100 grams and chestnut has 53g of carbohydrates.
dietary fiber
Both sweet potatoes and chestnut are high in dietary fiber. Chestnut has 70% more dietary fiber than sweet potato - sweet potato has 3g of dietary fiber per 100 grams and chestnut has 5.1g of dietary fiber.
sugar
Sweet potato has 61% less sugar than chestnut - sweet potato has 4.2g of sugar per 100 grams and chestnut has 10.6g of sugar.
Protein
protein
Chestnut has 102% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and chestnut has 3.2g of protein.
Fat
saturated fat
Both sweet potatoes and chestnut are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and chestnut has 0.41g of saturated fat.
Vitamins
Vitamin C
Chestnut is an excellent source of Vitamin C and it has 983% more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and chestnut has 26mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 708 times more Vitamin A than chestnut - sweet potato has 709ug of Vitamin A per 100 grams and chestnut has 1ug of Vitamin A.
Vitamin E
Sweet potatoes and chestnut contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and chestnut has 0.5mg of Vitamin E.
Vitamin K
Sweet potatoes and chestnut contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and chestnut has 7.8ug of Vitamin K.
The B Vitamins
Chestnut has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both chestnut and sweet potatoes contain significant amounts of pantothenic acid.
| Chestnut | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.243 MG | 0.078 MG |
| Riboflavin | 0.175 MG | 0.061 MG |
| Niacin | 1.342 MG | 0.557 MG |
| Pantothenic acid | 0.554 MG | 0.8 MG |
| Vitamin B6 | 0.497 MG | 0.209 MG |
| Folate | 70 UG | 11 UG |
Minerals
calcium
Sweet potatoes and chestnut contain similar amounts of calcium - sweet potato has 30mg of calcium per 100 grams and chestnut has 29mg of calcium.
iron
Sweet potatoes and chestnut contain similar amounts of iron - sweet potato has 0.61mg of iron per 100 grams and chestnut has 0.91mg of iron.
potassium
Both sweet potatoes and chestnut are high in potassium. Chestnut has 76% more potassium than sweet potato - sweet potato has 337mg of potassium per 100 grams and chestnut has 592mg 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,
| Chestnut | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 14 UG | 8509 UG |
| lutein + zeaxanthin | 13 UG | ~ |
| alpha-carotene | ~ | 7 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chestnut has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Chestnut | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.093 G | 0.001 G |
| Total | 0.093 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, chestnut has more linoleic acid than sweet potato per 100 grams.
| Chestnut | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.776 G | 0.013 G |
| Total | 0.776 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: Chestnut (Nuts, chestnuts, european, roasted) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Chestnut 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
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% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
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 % |
|
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 chestnut contain more calories in 100 grams?Chestnut is high in calories and sweet potato has 70% less calories than chestnut - sweet potato has 86 calories in 100g and chestnut has 245 calories.
Does sweet potatoes or chestnut have more carbohydrates?
By weight, chestnut is high in carbohydrates and sweet potato has 60% fewer carbohydrates than chestnut - sweet potato has 20.1g of carbs for 100g and chestnut has 53g of carbohydrates.
Does sweet potatoes or chestnut contain more potassium?
Both sweet potatoes and chestnut are high in potassium. Chestnut has 80% more potassium than sweet potato - sweet potato has 337mg of potassium in 100 grams and chestnut has 592mg of potassium.