Egg vs. Sweet Potatoes
Nutrition comparison of Egg and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and sweet potatoes:
- Both sweet potatoes and egg are high in Vitamin A.
- Egg has 26.9 times less carbohydrates than sweet potato.
- Egg has more lutein + zeaxanthin than sweet potato, however, sweet potato contains more beta-carotene than egg.
- Egg has more riboflavin, folate and Vitamin B12, however, sweet potato contains more niacin.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of protein.
- Sweet potato has 172.6 times less saturated fat than egg.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of potassium.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and sweet potato has 40% less calories than egg - sweet potato has 86 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is much heavier in protein, much lighter in carbs and much heavier in fat compared to sweet potatoes per calorie. Egg has a macronutrient ratio of 36:2:62 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Sweet Potatoes | |
|---|---|---|
| Protein | 36% | 7% |
| Carbohydrates | 2% | 92% |
| Fat | 62% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has 26.9 times less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
The carbs in sweet potatoes are made of 64% starch, 21% sugar and 15% dietary fiber, whereas the carbs in egg comprise of 100% sugar.
dietary fiber
Sweet potato is a great source of dietary fiber and it has more dietary fiber than egg - sweet potato has 3g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Sweet potatoes and egg contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 700% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Sweet potato has 172.6 times less saturated fat than egg - sweet potato has 0.02g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and sweet potatoes are low in trans fat - egg has 0.04g of trans fat per 100 grams and sweet potato does not contain significant amounts.
cholesterol
Egg is high in cholesterol and sweet potato has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and sweet potato does not contain significant amounts.
Vitamins
Vitamin C
Sweet potato has more Vitamin C than egg - sweet potato has 2.4mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Both sweet potatoes and egg are high in Vitamin A. Sweet potato has 343% more Vitamin A than egg - sweet potato has 709ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than sweet potato - egg has 82iu of Vitamin D per 100 grams and sweet potato does not contain significant amounts.
Vitamin E
Sweet potatoes and egg contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Sweet potatoes and egg contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Egg has more riboflavin, folate and Vitamin B12, however, sweet potato contains more niacin. Both egg and sweet potatoes contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Egg | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.04 MG | 0.078 MG |
| Riboflavin | 0.457 MG | 0.061 MG |
| Niacin | 0.075 MG | 0.557 MG |
| Pantothenic acid | 1.533 MG | 0.8 MG |
| Vitamin B6 | 0.17 MG | 0.209 MG |
| Folate | 47 UG | 11 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Egg is a great source of calcium and it has 87% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Egg has 187% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Sweet potato is an excellent source of potassium and it has 144% more potassium than egg - sweet potato has 337mg of potassium per 100 grams and egg has 138mg 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, egg has more lutein + zeaxanthin than sweet potato per 100 grams, however, sweet potato contains more beta-carotene than egg per 100 grams.
| Egg | Sweet Potatoes | |
|---|---|---|
| lutein + zeaxanthin | 503 UG | ~ |
| beta-carotene | ~ | 8509 UG |
| alpha-carotene | ~ | 7 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more alpha linoleic acid (ALA) and DHA than sweet potato per 100 grams.
| Egg | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.001 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than sweet potato per 100 grams.
| Egg | Sweet Potatoes | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.013 G |
| Total | 1.577 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: Egg (Egg, whole, raw, fresh) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Egg g
()
|
Daily Values (%) |
Sweet Potatoes g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
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 % |
|
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 % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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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 % |
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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% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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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% |
|
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% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
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| UG % |
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5% | molybdenum | 5% |
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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 egg contain more calories in 100 grams?Egg is high in calories and sweet potato has 40% less calories than egg - sweet potato has 86 calories in 100g and egg has 143 calories.
Is sweet potatoes or egg better for protein?
Egg is a fantastic source of protein and it has 700% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and egg has 12.6g of protein.
Does sweet potatoes or egg have more carbohydrates?
By weight, egg has 26.9 times fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and egg has 0.72g of carbohydrates. the carbs in sweet potatoes are made of 60% starch, 20% sugar and 20% dietary fiber, whereas the carbs in egg comprise of 100% sugar.
Does sweet potatoes or egg contain more potassium?
Sweet potato is a rich source of potassium and it has 140% more potassium than egg - sweet potato has 337mg of potassium in 100 grams and egg has 138mg of potassium.