Sweet potato (baked) vs White rice (cooked)

The short answer

Sweet potato is a vegetable — fewer calories per 100 g, plus vitamin A and fibre; white rice is a grain — lighter-tasting, gluten-free and easy to portion big. Sweet potato for the vitamins and fibre, rice for a plain, filling base.

Sweet potato (baked) and White rice (cooked), per 100 g and per portion. A gap means USDA has no value for it — not zero.

	Sweet potato (baked) · per 100 g	White rice (cooked) · per 100 g
Calories	90	130
Protein	2 g	2.7 g
Fat	0.2 g	0.3 g
Carbs	20.7 g	28.2 g
Fiber	3.3 g	0.4 g
Sugars	6.5 g	0.1 g
Sodium	36 mg	1 mg
Vitamins & minerals — where both carry data
Calcium	38 mg	10 mg
Folate	6 µg	58 µg
Iron	0.7 mg	1.2 mg
Magnesium	27 mg	12 mg
Niacin	1.5 mg	1.5 mg
Phosphorus	54 mg	43 mg
Potassium	475 mg	35 mg
Riboflavin	0.1 mg	0 mg
Thiamin	0.1 mg	0.2 mg
Vitamin A	961 µg	0 µg
Vitamin B12	0 µg	0 µg
Vitamin B6	0.3 mg	0.1 mg
Vitamin C	19.6 mg	0 mg
Vitamin D	0 µg	0 µg
Vitamin E	0.7 mg	0 mg
Vitamin K	2.3 µg	0 µg
Zinc	0.3 mg	0.5 mg

At equal calories (per 100 kcal)

Protein — Sweet potato (baked): 2.2 g, White rice (cooked): 2.1 g · Fiber — Sweet potato (baked): 3.7 g, White rice (cooked): 0.3 g · Sodium — Sweet potato (baked): 40 mg, White rice (cooked): 0.8 mg

Generic USDA foods (not brands), so both carry micronutrients. Numbers are per 100 g unless the portion toggle is on. USDA FoodData Central, as of 2026-08-12.

Common questions

Is Sweet potato (baked) or White rice (cooked) better?

Neither is “better” on its own — it depends what you want from it. The table shows where each is higher; the short answer says when each one fits. Compare on the same basis (per 100 g) and pick for your dish and your goal.

How were these numbers worked out?

Straight from USDA FoodData Central for the generic form of each food, per 100 g. We show the portion view too, but portion sizes differ between foods, so per 100 g is the fair comparison.

Why does one column say “no data”?

Because USDA has no value for that nutrient in that food — so we leave it blank rather than print a 0 that would read as “none”. A real zero from USDA still shows as 0.