Strawberries vs. Sweet Potatoes
Nutrition comparison of Strawberries and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
strawberries
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in strawberries and sweet potatoes:
- Strawberry has 62% less carbohydrates than sweet potato.
- Strawberry has 63% less calories than sweet potato.
- Strawberry is an excellent source of Vitamin C.
- Sweet potato has more beta-carotene than strawberry, however, strawberry contains more lutein + zeaxanthin than sweet potato.
- Sweet potato has more thiamin, riboflavin, pantothenic acid and Vitamin B6.
- 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: Strawberries (Strawberries, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Strawberry has 63% less calories than sweet potato - strawberry has 32 calories per 100 grams and sweet potato has 86 calories.
For macronutrient ratios, strawberries is lighter in carbs, heavier in fat and similar to sweet potatoes for protein. Strawberries has a macronutrient ratio of 7:85:8 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Strawberries | Sweet Potatoes | |
|---|---|---|
| Protein | 7% | 7% |
| Carbohydrates | 85% | 92% |
| Fat | 8% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Strawberry has 62% less carbohydrates than sweet potato - strawberry has 7.7g of total carbs per 100 grams and sweet potato has 20.1g of carbohydrates.
The carbs in strawberries are made of 71% sugar, 29% dietary fiber and 1% starch, whereas the carbs in sweet potatoes comprise of 64% starch, 21% sugar and 15% dietary fiber.
dietary fiber
Sweet potato is a great source of dietary fiber and it has 50% more dietary fiber than strawberry - strawberry has 2g of dietary fiber per 100 grams and sweet potato has 3g of dietary fiber.
sugar
Strawberries and sweet potatoes contain similar amounts of sugar - strawberry has 4.9g of sugar per 100 grams and sweet potato has 4.2g of sugar.
Protein
protein
Strawberries and sweet potatoes contain similar amounts of protein - strawberry has 0.67g of protein per 100 grams and sweet potato has 1.6g of protein.
Fat
saturated fat
Both strawberries and sweet potatoes are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and sweet potato has 0.02g of saturated fat.
Vitamins
Vitamin C
Strawberry is an excellent source of Vitamin C and it has 23 times more Vitamin C than sweet potato - strawberry has 58.8mg of Vitamin C per 100 grams and sweet potato has 2.4mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 708 times more Vitamin A than strawberry - strawberry has 1ug of Vitamin A per 100 grams and sweet potato has 709ug of Vitamin A.
Vitamin E
Strawberries and sweet potatoes contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and sweet potato has 0.26mg of Vitamin E.
Vitamin K
Strawberries and sweet potatoes contain similar amounts of Vitamin K - strawberry has 2.2ug of Vitamin K per 100 grams and sweet potato has 1.8ug of Vitamin K.
The B Vitamins
Sweet potato has more thiamin, riboflavin, pantothenic acid and Vitamin B6. Both strawberries and sweet potatoes contain significant amounts of niacin and folate.
| Strawberries | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.024 MG | 0.078 MG |
| Riboflavin | 0.022 MG | 0.061 MG |
| Niacin | 0.386 MG | 0.557 MG |
| Pantothenic acid | 0.125 MG | 0.8 MG |
| Vitamin B6 | 0.047 MG | 0.209 MG |
| Folate | 24 UG | 11 UG |
Minerals
calcium
Sweet potato has 88% more calcium than strawberry - strawberry has 16mg of calcium per 100 grams and sweet potato has 30mg of calcium.
iron
Strawberries and sweet potatoes contain similar amounts of iron - strawberry has 0.41mg of iron per 100 grams and sweet potato has 0.61mg of iron.
potassium
Sweet potato is an excellent source of potassium and it has 120% more potassium than strawberry - strawberry has 153mg of potassium per 100 grams and sweet potato has 337mg 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 strawberries and sweet potatoes contain small amounts of myricetin.
| Strawberries | Sweet Potatoes | |
|---|---|---|
| kaempferol | 0.5 mg | 0.01 mg |
| myricetin | 0.04 mg | 0.03 mg |
| Quercetin | 1.11 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 strawberry per 100 grams, however, strawberry contains more lutein + zeaxanthin than sweet potato per 100 grams.
| Strawberries | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 7 UG | 8509 UG |
| lutein + zeaxanthin | 26 UG | ~ |
| alpha-carotene | ~ | 7 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, strawberry has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Strawberries | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.065 G | 0.001 G |
| Total | 0.065 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, strawberry has more linoleic acid than sweet potato per 100 grams.
| Strawberries | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.09 G | 0.013 G |
| Total | 0.09 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: Strawberries (Strawberries, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Strawberries 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 % |
|
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 % |
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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 % |
|
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 % |
|
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 strawberries or sweet potatoes contain more calories in 100 grams?Strawberry has 60% less calories than sweet potato - strawberry has 32 calories in 100g and sweet potato has 86 calories.
Does strawberries or sweet potatoes have more carbohydrates?
By weight, strawberry has 60% fewer carbohydrates than sweet potato - strawberry has 7.7g of carbs for 100g and sweet potato has 20.1g of carbohydrates. the carbs in strawberries are made of 70% sugar, 30% dietary fiber and 0% starch, whereas the carbs in sweet potatoes comprise of 60% starch, 20% sugar and 20% dietary fiber.
Does strawberries or sweet potatoes contain more potassium?
Sweet potato is a rich source of potassium and it has 120% more potassium than strawberry - strawberry has 153mg of potassium in 100 grams and sweet potato has 337mg of potassium.