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 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 8:85:7 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Strawberries | Sweet Potatoes | |
---|---|---|
Protein | 8% | 7% |
Carbohydrates | 85% | 92% |
Fat | 7% | 1% |
Alcohol | ~ | ~ |
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.
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.
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.
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.
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.
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.
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.
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.
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.
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 |
Sweet potato has 88% more calcium than strawberry - strawberry has 16mg of calcium per 100 grams and sweet potato has 30mg of calcium.
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.
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.
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 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 |
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 |
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 |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Strawberries or Sweet Potatoes .
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 % |
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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 % |
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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% |
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MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
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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% |
|
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 % |
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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% |
|
UG % | |
UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
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5% | Vitamin E | 5% |
|
MG % | |
UG % |
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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 % |
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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% |
|
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 % |
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5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||