Sweet potato (baked) vs Potato (baked, skin on)
Both count toward 30 plants a week.
| Sweet potato (baked) | Potato (baked, skin on) | |
|---|---|---|
| Protein · per 100 g | 2.0 g | 2.5 g |
| Carbs · per 100 g | 20.7 g | 21.1 g |
| Fat · per 100 g | 0.1 g | 0.1 g |
| Fiber · per 100 g | 3.3 g | 2.2 g |
| Energy · per 100 g | 90.0 kcal | 93.0 kcal |
| Protein · per 100 kcal | 2.2 g | 2.7 g |
| To hit 30 g protein | 1493 g · 1343 kcal | 1200 g · 1116 kcal |
The same three numbers, drawn
What 30 g of protein looks like on a plate
Where the calories come from
The one-line verdict: Potato (baked, skin on) delivers 1.2× the protein per calorie of Sweet potato (baked) (2.7 g vs 2.2 g per 100 kcal).
More protein / 100 g: PotatoMore fiber / 100 g: Sweet potatoLighter per 100 g: Sweet potatoSmaller 30 g portion: Potato
Swap in your own pair
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.