White Rice VS Sweet Potato
A detailed nutritional comparison
White Rice
Sweet Potato
🎯 Quick Verdict
Sweet potato outshines white rice in numerous aspects, being higher in fiber, essential vitamins, and overall nutrient density while offering fewer calories per serving. White rice, however, provides a quick source of easily digestible carbs, making it suitable as an energy booster for athletes or individuals recovering from illness.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 per 100g | 86 per 100g | ✓ |
| Protein | 2.7g per 100g | 2g per 100g | − |
| Carbs | 28g per 100g | 20g per 100g | ✓ |
| Fat | 0.3g per 100g | 0.1g per 100g | ✓ |
| Fiber | 0.4g per 100g | 3g per 100g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin A | 0 IU | 14,187 IU per 100g | ✓ |
| Vitamin C | 0mg per 100g | 2.4mg per 100g | ✓ |
| Calcium | 10mg per 100g | 30mg per 100g | ✓ |
| Iron | 0.2mg per 100g | 0.6mg per 100g | ✓ |
🏆 Category Winners
Protein
Both foods have relatively similar low amounts of protein.
Fiber
Sweet potato offers considerably more fiber per serving, improving digestion.
Calories
Sweet potato is lower in calories, making it a better choice for weight control diets.
Vitamins
Sweet potato has significantly higher levels of Vitamin A, C, calcium, and iron.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Not Compatible
Both are high-carb foods not suitable for a strict keto diet.
Vegan
Food 1: Compatible
Food 2: Compatible
Both foods are naturally plant-based and vegan-friendly.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither contain gluten, making both safe for gluten-free diets.
Paleo
Food 1: Not Compatible
Food 2: Compatible
White rice is a processed grain, while sweet potato is paleo-approved.
Low Carb
Food 1: Not Compatible
Food 2: Not Compatible
Both provide significant amounts of carbohydrates.
💪 Health Benefits Comparison
Food 1 Benefits
- Low in fat, providing a clean source of carbohydrates
- Easy to digest for quick energy, ideal for athletes
- Gluten-free and hypoallergenic for sensitive individuals
Food 2 Benefits
- Rich in Vitamin A, supporting eye health and immune function
- High in fiber to promote healthy digestion and satiety
- Contains antioxidants, which help combat inflammation
- Provides essential minerals like calcium and iron for bone health
✅ The Bottom Line
For overall nutrient density and health benefits, sweet potato is the superior choice, offering more fiber, essential vitamins, and fewer calories. White rice can be a smarter option if you need a quick digestible carb for immediate energy or recovery purposes.
Choose Food 1 for: Athletes, quick energy, post-illness recovery
Choose Food 2 for: Weight control, nutrient-dense meals, digestion support
