Simple Syrup vs. Sweet Potatoes
Nutrition comparison of Simple Syrup and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
simple syrup
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in simple syrup and sweet potatoes:
- Simple syrup is an excellent source of iron.
- Sweet potato has more niacin, pantothenic acid, Vitamin B6 and folate.
- 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: Simple Syrup (Syrup, Cane) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Simple syrup is high in calories and sweet potato has 68% less calories than simple syrup - simple syrup has 269 calories per 100 grams and sweet potato has 86 calories.
For macronutrient ratios, simple syrup is lighter in protein, heavier in carbs and similar to sweet potatoes for fat. Simple syrup has a macronutrient ratio of 0:100:0 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Simple Syrup | Sweet Potatoes | |
|---|---|---|
| Protein | ~ | 7% |
| Carbohydrates | 100% | 92% |
| Fat | ~ | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Simple syrup is high in carbohydrates and sweet potato has 72% less carbohydrates than simple syrup - simple syrup has 73.1g of total carbs per 100 grams and sweet potato has 20.1g of carbohydrates.
The carbs in sweet potatoes are made of 64% starch, 21% sugar and 15% dietary fiber, whereas the carbs in simple syrup comprise of 100% sugar.
dietary fiber
Sweet potato is a great source of dietary fiber and it has more dietary fiber than simple syrup - sweet potato has 3g of dietary fiber per 100 grams and simple syrup does not contain significant amounts.
sugar
Simple syrup is high in sugar and sweet potato has 94% less sugar than simple syrup - simple syrup has 73.2g of sugar per 100 grams and sweet potato has 4.2g of sugar.
Protein
protein
Sweet potato has more protein than simple syrup - sweet potato has 1.6g of protein per 100 grams and simple syrup does not contain significant amounts.
Fat
saturated fat
Both sweet potatoes and simple syrup are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and simple syrup does not contain significant amounts.
Vitamins
Vitamin C
Sweet potato has more Vitamin C than simple syrup - sweet potato has 2.4mg of Vitamin C per 100 grams and simple syrup does not contain significant amounts.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than simple syrup - sweet potato has 709ug of Vitamin A per 100 grams and simple syrup does not contain significant amounts.
Vitamin E
Sweet potatoes and simple syrup contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and simple syrup does not contain significant amounts.
Vitamin K
Sweet potatoes and simple syrup contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and simple syrup does not contain significant amounts.
The B Vitamins
Sweet potato has more niacin, pantothenic acid, Vitamin B6 and folate. Both simple syrup and sweet potatoes contain significant amounts of thiamin and riboflavin.
| Simple Syrup | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.13 MG | 0.078 MG |
| Riboflavin | 0.06 MG | 0.061 MG |
| Niacin | 0.1 MG | 0.557 MG |
| Pantothenic acid | ~ | 0.8 MG |
| Vitamin B6 | ~ | 0.209 MG |
| Folate | ~ | 11 UG |
Minerals
calcium
Sweet potato has 131% more calcium than simple syrup - simple syrup has 13mg of calcium per 100 grams and sweet potato has 30mg of calcium.
iron
Simple syrup is an excellent source of iron and it has 490% more iron than sweet potato - simple syrup has 3.6mg 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 435% more potassium than simple syrup - simple syrup has 63mg of potassium per 100 grams and sweet potato has 337mg 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: Simple Syrup (Syrup, Cane) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Simple Syrup 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 simple syrup or sweet potatoes contain more calories in 100 grams?Simple syrup is high in calories and sweet potato has 70% less calories than simple syrup - simple syrup has 269 calories in 100g and sweet potato has 86 calories.
Does simple syrup or sweet potatoes have more carbohydrates?
By weight, simple syrup is high in carbohydrates and sweet potato has 70% fewer carbohydrates than simple syrup - simple syrup has 73.1g of carbs for 100g and sweet potato has 20.1g of carbohydrates. the carbs in sweet potatoes are made of 60% starch, 20% sugar and 20% dietary fiber, whereas the carbs in simple syrup comprise of 100% sugar.
Does simple syrup or sweet potatoes contain more iron?
Simple syrup is an abundant source of iron and it has 490% more iron than sweet potato - simple syrup has 3.6mg of iron in 100 grams and sweet potato has 0.61mg of iron.
Does simple syrup or sweet potatoes contain more potassium?
Sweet potato is a rich source of potassium and it has 440% more potassium than simple syrup - simple syrup has 63mg of potassium in 100 grams and sweet potato has 337mg of potassium.