Egg White vs. Sweet Potatoes
Nutrition comparison of Egg White and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and sweet potatoes:
- Egg white has 26.5 times less carbohydrates than sweet potato.
- Egg white is a great source of protein.
- Sweet potato has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, egg white contains more riboflavin and 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: Egg White (Egg, white, raw, fresh) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg white has 40% less calories than sweet potato - sweet potato has 86 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, egg white is much heavier in protein, much lighter in carbs and similar to sweet potatoes for fat. Egg white has a macronutrient ratio of 91:6:3 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Sweet Potatoes | |
|---|---|---|
| Protein | 91% | 7% |
| Carbohydrates | 6% | 92% |
| Fat | 3% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Egg white has 26.5 times less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
The carbs in sweet potatoes are made of 64% starch, 21% sugar and 15% dietary fiber, whereas the carbs in egg white comprise of 100% sugar.
dietary fiber
Sweet potato is a great source of dietary fiber and it has more dietary fiber than egg white - sweet potato has 3g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Sweet potatoes and egg white contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and egg white has 0.71g of sugar.
Protein
protein
Egg white is a great source of protein and it has 594% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Both sweet potatoes and egg white are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin C
Sweet potato has more Vitamin C than egg white - sweet potato has 2.4mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than egg white - sweet potato has 709ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin E
Sweet potatoes and egg white contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Sweet potatoes and egg white contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Sweet potato has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
| Egg White | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.004 MG | 0.078 MG |
| Riboflavin | 0.439 MG | 0.061 MG |
| Niacin | 0.105 MG | 0.557 MG |
| Pantothenic acid | 0.19 MG | 0.8 MG |
| Vitamin B6 | 0.005 MG | 0.209 MG |
| Folate | 4 UG | 11 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Sweet potato has 329% more calcium than egg white - sweet potato has 30mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Sweet potato has 663% more iron than egg white - sweet potato has 0.61mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Sweet potato is an excellent source of potassium and it has 107% more potassium than egg white - sweet potato has 337mg of potassium per 100 grams and egg white has 163mg 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: Egg White (Egg, white, raw, fresh) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Egg White 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 % |
|
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 % |
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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 % |
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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 % |
|
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 egg white contain more calories in 100 grams?Egg white has 40% less calories than sweet potato - sweet potato has 86 calories in 100g and egg white has 52 calories.
Is sweet potatoes or egg white better for protein?
Egg white is a great source of protein and it has 590% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and egg white has 10.9g of protein.
Does sweet potatoes or egg white have more carbohydrates?
By weight, egg white has 26.5 times fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and egg white has 0.73g of carbohydrates. the carbs in sweet potatoes are made of 60% starch, 20% sugar and 20% dietary fiber, whereas the carbs in egg white comprise of 100% sugar.
Does sweet potatoes or egg white contain more potassium?
Sweet potato is a rich source of potassium and it has 110% more potassium than egg white - sweet potato has 337mg of potassium in 100 grams and egg white has 163mg of potassium.