Oats vs. Sweet Potatoes
Nutrition comparison of Oats and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and sweet potatoes:
- Both sweet potatoes and oats are high in dietary fiber and potassium.
- Oat has more thiamin, riboflavin and folate.
- Oat is a great source of calcium.
- Oat is an excellent source of iron and protein.
- Sweet potato has 66.6 times less saturated fat than oat.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Oats (Oats (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
Oat is high in calories and sweet potato has 78% less calories than oat - sweet potato has 86 calories per 100 grams and oat has 389 calories.
For macronutrient ratios, oats is heavier in protein, much lighter in carbs and heavier in fat compared to sweet potatoes per calorie. Oats has a macronutrient ratio of 17:67:16 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Sweet Potatoes | |
|---|---|---|
| Protein | 17% | 7% |
| Carbohydrates | 67% | 92% |
| Fat | 16% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and sweet potato has 70% less carbohydrates than oat - sweet potato has 20.1g of total carbs per 100 grams and oat has 66.3g of carbohydrates.
dietary fiber
Both sweet potatoes and oats are high in dietary fiber. Oat has 253% more dietary fiber than sweet potato - sweet potato has 3g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.
sugar
Oat has less sugar than sweet potato - sweet potato has 4.2g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 976% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and oat has 16.9g of protein.
Fat
saturated fat
Sweet potato has 66.6 times less saturated fat than oat - sweet potato has 0.02g of saturated fat per 100 grams and oat has 1.2g of saturated fat.
Vitamins
Vitamin C
Sweet potato has more Vitamin C than oat - sweet potato has 2.4mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than oat - sweet potato has 709ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Sweet potatoes and oats contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Sweet potatoes and oats contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, riboflavin and folate. Both oats and sweet potatoes contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Oats | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.763 MG | 0.078 MG |
| Riboflavin | 0.139 MG | 0.061 MG |
| Niacin | 0.961 MG | 0.557 MG |
| Pantothenic acid | 1.349 MG | 0.8 MG |
| Vitamin B6 | 0.119 MG | 0.209 MG |
| Folate | 56 UG | 11 UG |
Minerals
calcium
Oat is a great source of calcium and it has 80% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and oat has 54mg of calcium.
iron
Oat is an excellent source of iron and it has 674% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and oat has 4.7mg of iron.
potassium
Both sweet potatoes and oats are high in potassium. Oat has 27% more potassium than sweet potato - sweet potato has 337mg of potassium per 100 grams and oat has 429mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Oats | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.001 G |
| Total | 0.111 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than sweet potato per 100 grams.
| Oats | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 2.424 G | 0.013 G |
| Total | 2.424 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Oats g
()
|
Daily Values (%) |
Sweet Potatoes g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 oats contain more calories in 100 grams?Oat is high in calories and sweet potato has 80% less calories than oat - sweet potato has 86 calories in 100g and oat has 389 calories.
Does sweet potatoes or oats have more carbohydrates?
By weight, oat is high in carbohydrates and sweet potato has 70% fewer carbohydrates than oat - sweet potato has 20.1g of carbs for 100g and oat has 66.3g of carbohydrates.
Does sweet potatoes or oats contain more iron?
Oat is an abundant source of iron and it has 670% more iron than sweet potato - sweet potato has 0.61mg of iron in 100 grams and oat has 4.7mg of iron.
Does sweet potatoes or oats contain more potassium?
Both sweet potatoes and oats are high in potassium. Oat has 30% more potassium than sweet potato - sweet potato has 337mg of potassium in 100 grams and oat has 429mg of potassium.