Granny Smith Apple vs. Sweet Potatoes
Nutrition comparison of Granny Smith Apple and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granny smith apple
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granny smith apple and sweet potatoes:
- Both granny smith apple and sweet potatoes are high in dietary fiber.
- Sweet potato has 56% less sugar than granny smith apple.
- Sweet potato has more beta-carotene than granny smith apple, however, granny smith apple contains more lutein + zeaxanthin than sweet potato.
- Sweet potato has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sweet potato is an excellent source of Vitamin A and potassium.
USDA sources for nutritional information: Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Granny smith apple has 33% less calories than sweet potato - granny smith apple has 58 calories per 100 grams and sweet potato has 86 calories.
For macronutrient ratios, granny smith apple is lighter in protein and similar to sweet potatoes for carbs and fat. Granny smith apple has a macronutrient ratio of 3:94:3 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granny Smith Apple | Sweet Potatoes | |
|---|---|---|
| Protein | 3% | 7% |
| Carbohydrates | 94% | 92% |
| Fat | 3% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Granny smith apple has 32% less carbohydrates than sweet potato - granny smith apple has 13.6g of total carbs per 100 grams and sweet potato has 20.1g of carbohydrates.
dietary fiber
Both granny smith apple and sweet potatoes are high in dietary fiber. Granny smith apple is very similar to granny smith apple for dietary fiber - granny smith apple has 2.8g of dietary fiber per 100 grams and sweet potato has 3g of dietary fiber.
sugar
Sweet potato has 56% less sugar than granny smith apple - granny smith apple has 9.6g of sugar per 100 grams and sweet potato has 4.2g of sugar.
Protein
protein
Granny smith apple and sweet potatoes contain similar amounts of protein - granny smith apple has 0.44g of protein per 100 grams and sweet potato has 1.6g of protein.
Fat
saturated fat
Both sweet potatoes and granny smith apple are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and granny smith apple does not contain significant amounts.
Vitamins
Vitamin C
Sweet potato has more Vitamin C than granny smith apple - sweet potato has 2.4mg of Vitamin C per 100 grams and granny smith apple does not contain significant amounts.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 140 times more Vitamin A than granny smith apple - granny smith apple has 5ug of Vitamin A per 100 grams and sweet potato has 709ug of Vitamin A.
Vitamin E
Granny smith apple and sweet potatoes contain similar amounts of Vitamin E - granny smith apple has 0.18mg of Vitamin E per 100 grams and sweet potato has 0.26mg of Vitamin E.
Vitamin K
Granny smith apple and sweet potatoes contain similar amounts of Vitamin K - granny smith apple has 3.2ug of Vitamin K per 100 grams and sweet potato has 1.8ug of Vitamin K.
The B Vitamins
Sweet potato has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Granny Smith Apple | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.019 MG | 0.078 MG |
| Riboflavin | 0.025 MG | 0.061 MG |
| Niacin | 0.126 MG | 0.557 MG |
| Pantothenic acid | 0.056 MG | 0.8 MG |
| Vitamin B6 | 0.037 MG | 0.209 MG |
| Folate | 3 UG | 11 UG |
Minerals
calcium
Sweet potato has 500% more calcium than granny smith apple - granny smith apple has 5mg of calcium per 100 grams and sweet potato has 30mg of calcium.
iron
Sweet potato has 307% more iron than granny smith apple - granny smith apple has 0.15mg 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 181% more potassium than granny smith apple - granny smith apple has 120mg 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,
| Granny Smith Apple | Sweet Potatoes | |
|---|---|---|
| Quercetin | 2.54 mg | 0.01 mg |
| apigenin | ~ | 0.01 mg |
| luteolin | ~ | 0.02 mg |
| kaempferol | ~ | 0.01 mg |
| myricetin | ~ | 0.03 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 granny smith apple per 100 grams, however, granny smith apple contains more lutein + zeaxanthin than sweet potato per 100 grams.
| Granny Smith Apple | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 59 UG | 8509 UG |
| lutein + zeaxanthin | 64 UG | ~ |
| alpha-carotene | ~ | 7 UG |
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: Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Granny Smith Apple 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 granny smith apple or sweet potatoes contain more calories in 100 grams?Granny smith apple has 30% less calories than sweet potato - granny smith apple has 58 calories in 100g and sweet potato has 86 calories.
Does granny smith apple or sweet potatoes have more carbohydrates?
By weight, granny smith apple has 30% fewer carbohydrates than sweet potato - granny smith apple has 13.6g of carbs for 100g and sweet potato has 20.1g of carbohydrates.
Does granny smith apple or sweet potatoes contain more potassium?
Sweet potato is a rich source of potassium and it has 180% more potassium than granny smith apple - granny smith apple has 120mg of potassium in 100 grams and sweet potato has 337mg of potassium.