Bananas vs Sweet potatoes, orange flesh, without skin
Side-by-side nutrition comparison per serving. See which fits your goals better.
Banana and sweet potato are both popular carbohydrate sources in fitness nutrition, with surprisingly similar macro profiles. A medium banana (about 118g) delivers 105 calories with 27g carbs, 1.3g protein, and 3.1g fiber. A medium sweet potato (about 180g cooked) provides 155 calories with 31g carbs, 2.8g protein, and moderate fiber. Per gram, they are nearly equivalent in carbohydrate density.
The potassium content in both is noteworthy. Bananas are famous for potassium (422mg per medium banana), but sweet potatoes actually contain more per serving (about 540mg per medium potato). Both support muscle function, nerve transmission, and blood pressure regulation — making either an excellent choice for active individuals.
The key practical difference is preparation. Bananas require zero cooking — peel and eat. Sweet potatoes need baking, steaming, or microwaving. For pre-workout fuel when convenience matters, bananas are unbeatable. For a satisfying side dish or meal component, sweet potatoes offer more culinary versatility and a richer micronutrient profile including beta-carotene that bananas lack.
Pro tip
For the fastest sweet potato prep, pierce it with a fork and microwave for 5-7 minutes on high. It comes out perfectly cooked and ready to eat in the same time it takes to prepare most other foods. Split it open, add a dollop of Greek yogurt and cinnamon — instant high-nutrient snack.
Quick Verdict
Best for weight loss
Sweet potatoes, orange flesh, without skin
Best for muscle gain
Sweet potatoes, orange flesh, without skin
Best for low-carb
Sweet potatoes, orange flesh, without skin
Macro Comparison
Bananas: 100g (100g) | Sweet potatoes, orange flesh, without skin: 100g (100g)
89
Bananas
86
Sweet potatoes, orange flesh, without skin
1.09g
Bananas
1.58g
Sweet potatoes, orange flesh, without skin
22.8g
Bananas
17.3g
Sweet potatoes, orange flesh, without skin
0.33g
Bananas
0.38g
Sweet potatoes, orange flesh, without skin
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
5%
Bananas
7%
Sweet potatoes, orange flesh, without skin
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| Nutrient | Bananas | Sweet potatoes, orange flesh, without skin |
|---|---|---|
| Calories | 89 | 86 |
| Protein | 1.1g | 1.6g |
| Carbs | 22.8g | 17.3g |
| Fat | 0.3g | 0.4g |
| Fiber | 2.6g | — |
| Sugar | 12.2g | — |
| Sodium | 1mg | 0mg |
| Cholesterol | 0mg | — |
| Saturated Fat | 0.11g | — |
| Potassium | 358mg | 486mg |
| Vitamin A | 3mcg | — |
| Vitamin C | 8.7mg | 14.8mg |
| Calcium | 5mg | 22.3mg |
| Iron | 0.26mg | 0.4mg |
Which Should You Choose?
For weight loss
Choose Sweet potatoes, orange flesh, without skin. With 86 calories and 1.58g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Sweet potatoes, orange flesh, without skin. Sweet potatoes, orange flesh, without skin delivers 1.58g protein per serving — 0.5g more than Bananas.
For low-carb diets
Choose Sweet potatoes, orange flesh, without skin with 17.3g carbs per serving.
Both bananas and sweet potatoes are excellent carb choices, but knowing their precise portions prevents the common mistake of underestimating carb intake. Sunn makes logging both quick and accurate.
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Take the free quizCommon Questions
Is Bananas or Sweet potatoes, orange flesh, without skin better for weight loss?
For weight loss, Sweet potatoes, orange flesh, without skin is the better choice. Bananas has 89 calories and 1.09g protein per serving, while Sweet potatoes, orange flesh, without skin has 86 calories and 1.58g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Bananas or Sweet potatoes, orange flesh, without skin?
Sweet potatoes, orange flesh, without skin has more protein per serving. Bananas provides 1.09g and Sweet potatoes, orange flesh, without skin provides 1.58g of protein.
Can I eat both bananas and sweet potatoes, orange flesh, without skin together?
Yes! Combining bananas and sweet potatoes, orange flesh, without skin gives you 175 calories and 2.67g protein. This combination can work well as part of a balanced meal.