Potato vs Sweet Potato
Per 100 g, potato gives 2 g protein for 77 calories, while sweet potato gives 1.6 g for 86. Here is the full breakdown, including which one gives more protein per calorie.
| Per 100 g | Potato | Sweet Potato |
|---|---|---|
| Protein | 2 g | 1.6 g |
| Calories | 77 | 86 |
| Carbs | 17 g | 20 g |
| Fats | 0.1 g | 0.1 g |
| Protein density | 10% | 7% |
Which should you pick?
- Cutting or high-protein dieting: Potato — more protein per calorie.
- Bulking or hard training days: Sweet Potato packs more calories into the same volume, which helps when appetite is the limit.
- Lowest carbs: Potato at 17 g per 100 g.
- Lowest fat: Potato at 0.1 g per 100 g.
Frequently asked questions
- Which has more protein, potato or sweet potato?
- Potato has more protein — 2 g per 100 g versus 1.6 g.
- Which is lower in calories?
- Potato is lighter at 77 kcal per 100 g, compared with 86 kcal.
- Which is better for cutting?
- Potato — about 10% of its calories come from protein, versus 7% for the other. In a deficit, protein per calorie is the number that matters.
- Can I swap potato for sweet potato in a meal?
- Yes, but match the macros rather than the weight. To keep protein equal, scale the portion by the ratio of their protein per 100 g — the Procaaf calculator does this for you when you load both foods and adjust the grams.