Caramel vs. Sweet Potatoes
Nutrition comparison of Caramel and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
caramel
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in caramel and sweet potatoes:
- Caramel is a great source of calcium.
- Sweet potato has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, caramel contains more Vitamin B12.
- 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: Caramel (Toppings, butterscotch or caramel) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Caramel is high in calories and sweet potato has 60% less calories than caramel - sweet potato has 86 calories per 100 grams and caramel has 216 calories.
For macronutrient ratios, caramel is lighter in protein, heavier in carbs and similar to sweet potatoes for fat. Caramel has a macronutrient ratio of 2:98:0 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Caramel | Sweet Potatoes | |
|---|---|---|
| Protein | 2% | 7% |
| Carbohydrates | 98% | 92% |
| Fat | ~ | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Caramel is high in carbohydrates and sweet potato has 65% less carbohydrates than caramel - sweet potato has 20.1g of total carbs per 100 grams and caramel has 57g of carbohydrates.
The carbs in sweet potatoes are made of 64% starch, 21% sugar and 15% dietary fiber, whereas the carbs in caramel comprise of 100% sugar.
dietary fiber
Sweet potato is a great source of dietary fiber and it has more dietary fiber than caramel - sweet potato has 3g of dietary fiber per 100 grams and caramel does not contain significant amounts.
sugar
Caramel is high in sugar and sweet potato has 93% less sugar than caramel - sweet potato has 4.2g of sugar per 100 grams and caramel has 57g of sugar.
Protein
protein
Sweet potatoes and caramel contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and caramel has 1.2g of protein.
Fat
saturated fat
Both sweet potatoes and caramel are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and caramel does not contain significant amounts.
Vitamins
Vitamin C
Sweet potatoes and caramel contain similar amounts of Vitamin C - sweet potato has 2.4mg of Vitamin C per 100 grams and caramel has 0.5mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 36 times more Vitamin A than caramel - sweet potato has 709ug of Vitamin A per 100 grams and caramel has 19ug of Vitamin A.
Vitamin E
Sweet potatoes and caramel contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and caramel has 0.05mg of Vitamin E.
Vitamin K
Sweet potatoes and caramel contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and caramel does not contain significant amounts.
The B Vitamins
Sweet potato has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, caramel contains more Vitamin B12.
| Caramel | Sweet Potatoes | |
|---|---|---|
| Thiamin | ~ | 0.078 MG |
| Riboflavin | ~ | 0.061 MG |
| Niacin | ~ | 0.557 MG |
| Pantothenic acid | ~ | 0.8 MG |
| Vitamin B6 | ~ | 0.209 MG |
| Folate | 2 UG | 11 UG |
| Vitamin B12 | 0.18 UG | ~ |
Minerals
calcium
Caramel is a great source of calcium and it has 63% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and caramel has 49mg of calcium.
iron
Sweet potato has more iron than caramel - sweet potato has 0.61mg of iron per 100 grams and caramel does not contain significant amounts.
potassium
Sweet potato is an excellent source of potassium and it has 411% more potassium than caramel - sweet potato has 337mg of potassium per 100 grams and caramel has 66mg of potassium.
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: Caramel (Toppings, butterscotch or caramel) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Caramel 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
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 caramel contain more calories in 100 grams?Caramel is high in calories and sweet potato has 60% less calories than caramel - sweet potato has 86 calories in 100g and caramel has 216 calories.
Does sweet potatoes or caramel have more carbohydrates?
By weight, caramel is high in carbohydrates and sweet potato has 70% fewer carbohydrates than caramel - sweet potato has 20.1g of carbs for 100g and caramel has 57g of carbohydrates. the carbs in sweet potatoes are made of 60% starch, 20% sugar and 20% dietary fiber, whereas the carbs in caramel comprise of 100% sugar.
Does sweet potatoes or caramel contain more potassium?
Sweet potato is a rich source of potassium and it has 410% more potassium than caramel - sweet potato has 337mg of potassium in 100 grams and caramel has 66mg of potassium.