Egg Noodles vs. Sweet Potatoes
Nutrition comparison of Cooked Egg Noodles and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
egg noodles
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg noodles and sweet potatoes:
- Egg noodle has more thiamin, niacin, folate and Vitamin B12, however, sweet potato contains more pantothenic acid and Vitamin B6.
- Sweet potato has more beta-carotene than egg noodle, however, egg noodle contains more lutein + zeaxanthin than sweet potato.
- 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: Egg Noodles (Noodles, egg, cooked, enriched, with added salt) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg noodle is high in calories and sweet potato has 38% less calories than egg noodle - sweet potato has 86 calories per 100 grams and egg noodle has 138 calories.
For macronutrient ratios, egg noodles is heavier in protein, lighter in carbs and heavier in fat compared to sweet potatoes per calorie. Egg noodles has a macronutrient ratio of 13:73:14 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Noodles | Sweet Potatoes | |
|---|---|---|
| Protein | 13% | 7% |
| Carbohydrates | 73% | 92% |
| Fat | 14% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Sweet potatoes and egg noodles contain similar amounts of carbs - sweet potato has 20.1g of total carbs per 100 grams and egg noodle has 25.2g of carbohydrates.
dietary fiber
Sweet potato is a great source of dietary fiber and it has 150% more dietary fiber than egg noodle - sweet potato has 3g of dietary fiber per 100 grams and egg noodle has 1.2g of dietary fiber.
sugar
Sweet potatoes and egg noodles contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and egg noodle has 0.4g of sugar.
Protein
protein
Egg noodle has 189% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and egg noodle has 4.5g of protein.
Fat
saturated fat
Both sweet potatoes and egg noodles are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and egg noodle has 0.42g of saturated fat.
trans fat
Both egg noodles and sweet potatoes are low in trans fat - egg noodle has 0.03g of trans fat per 100 grams and sweet potato does not contain significant amounts.
cholesterol
Sweet potato has less cholesterol than egg noodle - egg noodle has 29mg of cholesterol per 100 grams and sweet potato does not contain significant amounts.
Vitamins
Vitamin C
Sweet potato has more Vitamin C than egg noodle - sweet potato has 2.4mg of Vitamin C per 100 grams and egg noodle does not contain significant amounts.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 117 times more Vitamin A than egg noodle - sweet potato has 709ug of Vitamin A per 100 grams and egg noodle has 6ug of Vitamin A.
Vitamin E
Sweet potatoes and egg noodles contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and egg noodle has 0.17mg of Vitamin E.
Vitamin K
Sweet potatoes and egg noodles contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and egg noodle does not contain significant amounts.
The B Vitamins
Egg noodle has more thiamin, niacin, folate and Vitamin B12, however, sweet potato contains more pantothenic acid and Vitamin B6. Both egg noodles and sweet potatoes contain significant amounts of riboflavin.
| Egg Noodles | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.289 MG | 0.078 MG |
| Riboflavin | 0.136 MG | 0.061 MG |
| Niacin | 2.077 MG | 0.557 MG |
| Pantothenic acid | 0.263 MG | 0.8 MG |
| Vitamin B6 | 0.046 MG | 0.209 MG |
| Folate | 84 UG | 11 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Sweet potato has 150% more calcium than egg noodle - sweet potato has 30mg of calcium per 100 grams and egg noodle has 12mg of calcium.
iron
Egg noodle has 141% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and egg noodle has 1.5mg of iron.
potassium
Sweet potato is an excellent source of potassium and it has 787% more potassium than egg noodle - sweet potato has 337mg of potassium per 100 grams and egg noodle has 38mg 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 egg noodle per 100 grams, however, egg noodle contains more lutein + zeaxanthin than sweet potato per 100 grams.
| Egg Noodles | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 1 UG | 8509 UG |
| lutein + zeaxanthin | 38 UG | ~ |
| alpha-carotene | ~ | 7 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg noodle has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Egg Noodles | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.028 G | 0.001 G |
| Total | 0.028 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, egg noodle has more linoleic acid than sweet potato per 100 grams.
| Egg Noodles | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.522 G | 0.013 G |
| other omega 6 | 0.001 G | ~ |
| Total | 0.523 G | 0.013 G |
Customize your serving size
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 Egg Noodles or Sweet Potatoes .
Note: The specific food items compared are: Egg Noodles (Noodles, egg, cooked, enriched, with added salt) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Cooked Egg Noodles g
()
|
Daily Values (%) |
Sweet Potatoes g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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| G % |
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5% | carbohydrates | 5% |
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G % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sweet potatoes or egg noodles contain more calories in 100 grams?Egg noodle is high in calories and sweet potato has 40% less calories than egg noodle - sweet potato has 86 calories in 100g and egg noodle has 138 calories.
Does sweet potatoes or egg noodles have more carbohydrates?
By weight, sweet potatoes and egg noodles contain similar amounts of carbs - sweet potato has 20.1g of carbs for 100g and egg noodle has 25.2g of carbohydrates.
Does sweet potatoes or egg noodles contain more potassium?
Sweet potato is a rich source of potassium and it has 790% more potassium than egg noodle - sweet potato has 337mg of potassium in 100 grams and egg noodle has 38mg of potassium.