Grapes vs. Sweet Potatoes
Nutrition comparison of Grapes and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and sweet potatoes:
- Sweet potato has 73% less sugar than grape.
- Sweet potato has more beta-carotene than grape, however, grape contains more lutein + zeaxanthin than sweet potato.
- Sweet potato has more niacin, pantothenic acid, Vitamin B6 and folate.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of Vitamin A and potassium.
USDA sources for nutritional information: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sweet potatoes and grapes contain similar amounts of calories - sweet potato has 86 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is similar to sweet potatoes for protein, carbs and fat. Grapes has a macronutrient ratio of 4:95:2 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Sweet Potatoes | |
|---|---|---|
| Protein | 4% | 7% |
| Carbohydrates | 95% | 92% |
| Fat | 2% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Sweet potatoes and grapes contain similar amounts of carbs - sweet potato has 20.1g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Sweet potato is a great source of dietary fiber and it has 233% more dietary fiber than grape - sweet potato has 3g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Sweet potato has 73% less sugar than grape - sweet potato has 4.2g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Sweet potatoes and grapes contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both sweet potatoes and grapes are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Sweet potatoes and grapes contain similar amounts of Vitamin C - sweet potato has 2.4mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 235 times more Vitamin A than grape - sweet potato has 709ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin E
Sweet potatoes and grapes contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Sweet potatoes and grapes contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Sweet potato has more niacin, pantothenic acid, Vitamin B6 and folate. Both grapes and sweet potatoes contain significant amounts of thiamin and riboflavin.
| Grapes | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.069 MG | 0.078 MG |
| Riboflavin | 0.07 MG | 0.061 MG |
| Niacin | 0.188 MG | 0.557 MG |
| Pantothenic acid | 0.05 MG | 0.8 MG |
| Vitamin B6 | 0.086 MG | 0.209 MG |
| Folate | 2 UG | 11 UG |
Minerals
calcium
Sweet potato has 200% more calcium than grape - sweet potato has 30mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Sweet potatoes and grapes contain similar amounts of iron - sweet potato has 0.61mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Sweet potato is an excellent source of potassium and it has 76% more potassium than grape - sweet potato has 337mg of potassium per 100 grams and grape has 191mg 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, sweet potato has more beta-carotene than grape per 100 grams, however, grape contains more lutein + zeaxanthin than sweet potato per 100 grams. Both grapes and sweet potatoes contain small amounts of alpha-carotene.
| Grapes | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 39 UG | 8509 UG |
| alpha-carotene | 1 UG | 7 UG |
| lutein + zeaxanthin | 72 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, grape has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Grapes | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.001 G |
| Total | 0.011 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, both grapes and sweet potatoes contain small amounts of linoleic acid.
| Grapes | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.037 G | 0.013 G |
| Total | 0.037 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: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Grapes g
()
|
Daily Values (%) |
Sweet Potatoes g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
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% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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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% |
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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% |
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UG % | |
| UG % |
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5% | iodine | 5% |
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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 % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sweet potatoes or grapes contain more calories in 100 grams?Sweet potatoes and grapes contain similar amounts of calories - sweet potato has 86 calories in 100g and grape has 69 calories.
Does sweet potatoes or grapes have more carbohydrates?
By weight, sweet potatoes and grapes contain similar amounts of carbs - sweet potato has 20.1g of carbs for 100g and grape has 18.1g of carbohydrates.
Does sweet potatoes or grapes contain more potassium?
Sweet potato is a rich source of potassium and it has 80% more potassium than grape - sweet potato has 337mg of potassium in 100 grams and grape has 191mg of potassium.