White Bread vs. Sweet Potatoes
Nutrition comparison of White Bread and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and sweet potatoes:
- Both white bread and sweet potatoes are high in dietary fiber.
- Sweet potato has more beta-carotene than white bread, however, white bread contains more lutein + zeaxanthin than sweet potato.
- Sweet potato is an excellent source of Vitamin A and potassium.
- White bread has more thiamin, riboflavin, niacin and folate, however, sweet potato contains more Vitamin B6.
- White bread is a great source of protein.
- White bread is an excellent source of calcium and iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bread is high in calories and sweet potato has 64% less calories than white bread - white bread has 238 calories per 100 grams and sweet potato has 86 calories.
For macronutrient ratios, white bread is heavier in protein, lighter in carbs and heavier in fat compared to sweet potatoes per calorie. White bread has a macronutrient ratio of 18:74:8 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Sweet Potatoes | |
|---|---|---|
| Protein | 18% | 7% |
| Carbohydrates | 74% | 92% |
| Fat | 8% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and sweet potato has 54% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and sweet potato has 20.1g of carbohydrates.
dietary fiber
Both white bread and sweet potatoes are high in dietary fiber. White bread has 207% more dietary fiber than sweet potato - white bread has 9.2g of dietary fiber per 100 grams and sweet potato has 3g of dietary fiber.
sugar
White bread and sweet potatoes contain similar amounts of sugar - white bread has 5g of sugar per 100 grams and sweet potato has 4.2g of sugar.
Protein
protein
White bread is a great source of protein and it has 579% more protein than sweet potato - white bread has 10.7g of protein per 100 grams and sweet potato has 1.6g of protein.
Fat
saturated fat
Both white bread and sweet potatoes are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and sweet potato has 0.02g of saturated fat.
trans fat
Both white bread and sweet potatoes are low in trans fat - white bread has 0.03g of trans fat per 100 grams and sweet potato does not contain significant amounts.
Vitamins
Vitamin C
Sweet potato has more Vitamin C than white bread - sweet potato has 2.4mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than white bread - sweet potato has 709ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and sweet potatoes contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and sweet potato has 0.26mg of Vitamin E.
Vitamin K
White bread and sweet potatoes contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and sweet potato has 1.8ug of Vitamin K.
The B Vitamins
White bread has more thiamin, riboflavin, niacin and folate, however, sweet potato contains more Vitamin B6. Both white bread and sweet potatoes contain significant amounts of pantothenic acid.
| White Bread | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.51 MG | 0.078 MG |
| Riboflavin | 0.255 MG | 0.061 MG |
| Niacin | 4.455 MG | 0.557 MG |
| Pantothenic acid | 0.455 MG | 0.8 MG |
| Vitamin B6 | 0.08 MG | 0.209 MG |
| Folate | 127 UG | 11 UG |
Minerals
calcium
White bread is an excellent source of calcium and it has 21 times more calcium than sweet potato - white bread has 684mg of calcium per 100 grams and sweet potato has 30mg of calcium.
iron
White bread is an excellent source of iron and it has 702% more iron than sweet potato - white bread has 4.9mg 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 165% more potassium than white bread - white bread has 127mg of potassium per 100 grams and sweet potato has 337mg of potassium.
Antioxidants and Phytonutrients
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 white bread per 100 grams, however, white bread contains more lutein + zeaxanthin than sweet potato per 100 grams.
| White Bread | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 2 UG | 8509 UG |
| lutein + zeaxanthin | 25 UG | ~ |
| alpha-carotene | ~ | 7 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bread has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| White Bread | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.001 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, white bread has more linoleic acid than sweet potato per 100 grams.
| White Bread | Sweet Potatoes | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.879 G | 0.013 G |
| Total | 0.881 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: White Bread (Bread, white wheat) and Sweet Potatoes (Sweet potato, raw, unprepared) .
White Bread 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 white bread or sweet potatoes contain more calories in 100 grams?White bread is high in calories and sweet potato has 60% less calories than white bread - white bread has 238 calories in 100g and sweet potato has 86 calories.
Does white bread or sweet potatoes have more carbohydrates?
By weight, white bread is high in carbohydrates and sweet potato has 50% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and sweet potato has 20.1g of carbohydrates.
Does white bread or sweet potatoes contain more calcium?
White bread is a rich source of calcium and it has 21 times more calcium than sweet potato - white bread has 684mg of calcium in 100 grams and sweet potato has 30mg of calcium.
Does white bread or sweet potatoes contain more iron?
White bread is an abundant source of iron and it has 700% more iron than sweet potato - white bread has 4.9mg of iron in 100 grams and sweet potato has 0.61mg of iron.
Does white bread or sweet potatoes contain more potassium?
Sweet potato is a rich source of potassium and it has 170% more potassium than white bread - white bread has 127mg of potassium in 100 grams and sweet potato has 337mg of potassium.