Kefir vs. Sweet Potatoes
Nutrition comparison of Kefir and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kefir
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kefir and sweet potatoes:
- Both sweet potatoes and kefir are high in Vitamin A.
- Kefir has 3.2 times less carbohydrates than sweet potato.
- Kefir is an excellent source of calcium.
- Sweet potato has more thiamin, niacin and Vitamin B6, however, kefir contains more Vitamin B12.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of potassium.
USDA sources for nutritional information: Kefir (Kefir, lowfat, plain, LIFEWAY) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kefir has 50% less calories than sweet potato - sweet potato has 86 calories per 100 grams and kefir has 43 calories.
For macronutrient ratios, kefir is much heavier in protein, much lighter in carbs and heavier in fat compared to sweet potatoes per calorie. Kefir has a macronutrient ratio of 35:44:21 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kefir | Sweet Potatoes | |
|---|---|---|
| Protein | 35% | 7% |
| Carbohydrates | 44% | 92% |
| Fat | 21% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Kefir has 3.2 times less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and kefir has 4.8g of carbohydrates.
The carbs in sweet potatoes are made of 64% starch, 21% sugar and 15% dietary fiber, whereas the carbs in kefir comprise of 100% sugar.
dietary fiber
Sweet potato is a great source of dietary fiber and it has more dietary fiber than kefir - sweet potato has 3g of dietary fiber per 100 grams and kefir does not contain significant amounts.
sugar
Sweet potatoes and kefir contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and kefir has 4.6g of sugar.
Protein
protein
Kefir has 141% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and kefir has 3.8g of protein.
Fat
saturated fat
Both sweet potatoes and kefir are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and kefir has 0.66g of saturated fat.
trans fat
Both kefir and sweet potatoes are low in trans fat - kefir has 0.04g of trans fat per 100 grams and sweet potato does not contain significant amounts.
cholesterol
Both kefir and sweet potatoes are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and sweet potato does not contain significant amounts.
Vitamins
Vitamin C
Sweet potatoes and kefir contain similar amounts of Vitamin C - sweet potato has 2.4mg of Vitamin C per 100 grams and kefir has 0.2mg of Vitamin C.
Vitamin A
Both sweet potatoes and kefir are high in Vitamin A. Sweet potato has 315% more Vitamin A than kefir - sweet potato has 709ug of Vitamin A per 100 grams and kefir has 171ug of Vitamin A.
Vitamin D
Kefir has more Vitamin D than sweet potato - kefir has 41iu of Vitamin D per 100 grams and sweet potato does not contain significant amounts.
Vitamin E
Sweet potatoes and kefir contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and kefir has 0.02mg of Vitamin E.
Vitamin K
Sweet potatoes and kefir contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and kefir has 0.1ug of Vitamin K.
The B Vitamins
Sweet potato has more thiamin, niacin and Vitamin B6, however, kefir contains more Vitamin B12. Both kefir and sweet potatoes contain significant amounts of riboflavin, pantothenic acid and folate.
| Kefir | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.03 MG | 0.078 MG |
| Riboflavin | 0.135 MG | 0.061 MG |
| Niacin | 0.15 MG | 0.557 MG |
| Pantothenic acid | 0.385 MG | 0.8 MG |
| Vitamin B6 | 0.058 MG | 0.209 MG |
| Folate | 13 UG | 11 UG |
| Vitamin B12 | 0.29 UG | ~ |
Minerals
calcium
Kefir is an excellent source of calcium and it has 333% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and kefir has 130mg of calcium.
iron
Sweet potato has 14 times more iron than kefir - sweet potato has 0.61mg of iron per 100 grams and kefir has 0.04mg of iron.
potassium
Sweet potato is an excellent source of potassium and it has 105% more potassium than kefir - sweet potato has 337mg of potassium per 100 grams and kefir has 164mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both kefir and sweet potatoes contain small amounts of alpha linoleic acid (ALA).
| Kefir | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.006 G | 0.001 G |
| DPA | 0.001 G | ~ |
| Total | 0.007 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, both kefir and sweet potatoes contain small amounts of linoleic acid.
| Kefir | Sweet Potatoes | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.042 G | 0.013 G |
| Total | 0.044 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: Kefir (Kefir, lowfat, plain, LIFEWAY) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Kefir g
()
|
Daily Values (%) |
Sweet Potatoes g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 kefir contain more calories in 100 grams?Kefir has 50% less calories than sweet potato - sweet potato has 86 calories in 100g and kefir has 43 calories.
Is sweet potatoes or kefir better for protein?
Kefir has 140% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and kefir has 3.8g of protein.
Does sweet potatoes or kefir have more carbohydrates?
By weight, kefir has 3.2 times fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and kefir has 4.8g of carbohydrates. the carbs in sweet potatoes are made of 60% starch, 20% sugar and 20% dietary fiber, whereas the carbs in kefir comprise of 100% sugar.
Does sweet potatoes or kefir contain more calcium?
Kefir is a rich source of calcium and it has 330% more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and kefir has 130mg of calcium.
Does sweet potatoes or kefir contain more potassium?
Sweet potato is a rich source of potassium and it has 110% more potassium than kefir - sweet potato has 337mg of potassium in 100 grams and kefir has 164mg of potassium.