Sweet Potato vs White Rice
Per 100 g, sweet potato gives 1.6 g protein for 86 calories, while white rice gives 2.7 g for 130. Here is the full breakdown, including which one gives more protein per calorie.
| Per 100 g | Sweet Potato | White Rice |
|---|---|---|
| Protein | 1.6 g | 2.7 g |
| Calories | 86 | 130 |
| Carbs | 20 g | 28 g |
| Fats | 0.1 g | 0.3 g |
| Protein density | 7% | 8% |
Which should you pick?
- Cutting or high-protein dieting: White Rice — more protein per calorie.
- Bulking or hard training days: White Rice packs more calories into the same volume, which helps when appetite is the limit.
- Lowest carbs: Sweet Potato at 20 g per 100 g.
- Lowest fat: Sweet Potato at 0.1 g per 100 g.
Frequently asked questions
- Which has more protein, sweet potato or white rice?
- White Rice has more protein — 2.7 g per 100 g versus 1.6 g.
- Which is lower in calories?
- Sweet Potato is lighter at 86 kcal per 100 g, compared with 130 kcal.
- Which is better for cutting?
- White Rice — about 8% 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 sweet potato for white rice 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.