All comparisons
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Head to head
Sweet Potato vs White Rice
Per 100g, Sweet Potato has 21.1g carbs and White Rice has 28.5g (GI 63 vs 73). Sweet Potato is the better-quality carb for steadier energy with 2.9g more fiber and a lower glycemic index.
Sweet Potato is the better-quality carb
Side by side
per 100g| Metric | Sweet Potato | White Rice |
|---|---|---|
Calories — | 90.4 | 129.7 |
Total carbs — | 21.1g | 28.5g |
Net carbs — | 17.7g | 28.1g |
Fiber Higher wins | 3.3g | 0.4g |
Sugar Lower wins | 6.1g | 0.1g |
Protein Higher wins | 2g | 2.7g |
Glycemic index Lower wins | 63 | 73 |
Glycemic load Lower wins | 11.2 | 20.5 |
Highlighted cell wins each row for carb quality. Values normalised per 100g from USDA reference data.
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