Grapefruit vs. Sweet Potatoes
Nutrition comparison of Grapefruit and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapefruit
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapefruit and sweet potatoes:
- Grapefruit has 51% less calories than sweet potato.
- Grapefruit is an excellent source of Vitamin C.
- Sweet potato has more beta-carotene than grapefruit, however, grapefruit contains more lycopene than sweet potato.
- Sweet potato has more niacin, pantothenic acid and Vitamin B6.
- 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: Grapefruit (Grapefruit, raw, pink and red, all areas) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Grapefruit has 51% less calories than sweet potato - sweet potato has 86 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, grapefruit is similar to sweet potatoes for protein, carbs and fat. Grapefruit has a macronutrient ratio of 7:91:3 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapefruit | Sweet Potatoes | |
|---|---|---|
| Protein | 7% | 7% |
| Carbohydrates | 91% | 92% |
| Fat | 3% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Grapefruit has 47% less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Sweet potato is a great source of dietary fiber and it has 88% more dietary fiber than grapefruit - sweet potato has 3g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Sweet potatoes and grapefruit contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Sweet potatoes and grapefruit contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Both sweet potatoes and grapefruit are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
Vitamins
Vitamin C
Grapefruit is an excellent source of Vitamin C and it has 12 times more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 11 times more Vitamin A than grapefruit - sweet potato has 709ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.
Vitamin E
Sweet potatoes and grapefruit contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
Vitamin K
Sweet potatoes and grapefruit contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
The B Vitamins
Sweet potato has more niacin, pantothenic acid and Vitamin B6. Both grapefruit and sweet potatoes contain significant amounts of thiamin, riboflavin and folate.
| Grapefruit | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.043 MG | 0.078 MG |
| Riboflavin | 0.031 MG | 0.061 MG |
| Niacin | 0.204 MG | 0.557 MG |
| Pantothenic acid | 0.262 MG | 0.8 MG |
| Vitamin B6 | 0.053 MG | 0.209 MG |
| Folate | 13 UG | 11 UG |
Minerals
calcium
Sweet potatoes and grapefruit contain similar amounts of calcium - sweet potato has 30mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Sweet potato has 663% more iron than grapefruit - sweet potato has 0.61mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Sweet potato is an excellent source of potassium and it has 150% more potassium than grapefruit - sweet potato has 337mg of potassium per 100 grams and grapefruit has 135mg 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, both grapefruit and sweet potatoes contain small amounts of kaempferol and myricetin.
| Grapefruit | Sweet Potatoes | |
|---|---|---|
| luteolin | 0.6 mg | 0.02 mg |
| kaempferol | 0.01 mg | 0.01 mg |
| myricetin | 0.01 mg | 0.03 mg |
| Quercetin | 0.33 mg | 0.01 mg |
| apigenin | ~ | 0.01 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 grapefruit per 100 grams, however, grapefruit contains more lycopene than sweet potato per 100 grams. Both grapefruit and sweet potatoes contain small amounts of alpha-carotene.
| Grapefruit | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 686 UG | 8509 UG |
| alpha-carotene | 3 UG | 7 UG |
| lycopene | 1419 UG | ~ |
| lutein + zeaxanthin | 5 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both grapefruit and sweet potatoes contain small amounts of alpha linoleic acid (ALA).
| Grapefruit | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.001 G |
| Total | 0.008 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, both grapefruit and sweet potatoes contain small amounts of linoleic acid.
| Grapefruit | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.029 G | 0.013 G |
| Total | 0.029 G | 0.013 G |
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: Grapefruit (Grapefruit, raw, pink and red, all areas) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Grapefruit g
()
|
Daily Values (%) |
Sweet Potatoes g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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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 % |
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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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| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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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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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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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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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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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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| UG % |
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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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MG % | |
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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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| UG % |
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5% | selenium | 5% |
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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 | |||
FAQ
Does sweet potatoes or grapefruit contain more calories in 100 grams?Grapefruit has 50% less calories than sweet potato - sweet potato has 86 calories in 100g and grapefruit has 42 calories.
Does sweet potatoes or grapefruit have more carbohydrates?
By weight, grapefruit has 50% fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and grapefruit has 10.7g of carbohydrates.
Does sweet potatoes or grapefruit contain more potassium?
Sweet potato is a rich source of potassium and it has 150% more potassium than grapefruit - sweet potato has 337mg of potassium in 100 grams and grapefruit has 135mg of potassium.