Sweet potatoes, orange flesh, without skin vs Rice, brown, parboiled
Side-by-side nutrition comparison per serving. See which fits your goals better.
This comparison comes up constantly in meal prep circles, and it makes sense — both are go-to carb sources for anyone trying to eat clean. But the calorie gap is bigger than people realize. Brown rice packs 147 calories per 100g (cooked) versus sweet potato's 86. That's a 71% difference. If you're eating two cups of brown rice at dinner, swapping to sweet potato saves you roughly 120 calories with zero effort.
That said, brown rice has nearly double the protein at 3.09g vs 1.58g, which adds up across meals. It's also easier to batch cook — one pot on Sunday and you're set. Sweet potatoes need roasting or baking, which takes more hands-on time. The real answer? Rotate both. Monotony kills diets faster than any single food choice ever will.
Pro tip
Cook a big batch of brown rice in your rice cooker, then cube and roast a tray of sweet potatoes at 400°F for 25 minutes. Store separately. Now you've got two carb options ready to grab all week — variety keeps you from getting bored and ordering takeout.
Quick Verdict
Best for weight loss
Sweet potatoes, orange flesh, without skin
Best for muscle gain
Rice, brown, parboiled
Best for low-carb
Sweet potatoes, orange flesh, without skin
Macro Comparison
Sweet potatoes, orange flesh, without skin: 100g (100g) | Rice, brown, parboiled: 100g (100g)
86
Sweet potatoes, orange flesh, without skin
147
Rice, brown, parboiled
1.58g
Sweet potatoes, orange flesh, without skin
3.09g
Rice, brown, parboiled
17.3g
Sweet potatoes, orange flesh, without skin
31.3g
Rice, brown, parboiled
0.38g
Sweet potatoes, orange flesh, without skin
0.85g
Rice, brown, parboiled
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
7%
Sweet potatoes, orange flesh, without skin
8%
Rice, brown, parboiled
Track what you eat automatically
Send a photo of your sweet potatoes, orange flesh, without skin or rice, brown, parboiled meal to Sunn on WhatsApp and get instant calorie and macro tracking.
Take the free quizPer 100g Comparison
| Nutrient | Sweet potatoes, orange flesh, without skin | Rice, brown, parboiled |
|---|---|---|
| Calories | 86 | 147 |
| Protein | 1.6g | 3.1g |
| Carbs | 17.3g | 31.3g |
| Fat | 0.4g | 0.9g |
| Fiber | — | 1.7g |
| Sugar | — | 0.15g |
| Sodium | 0mg | 4mg |
| Cholesterol | — | — |
| Saturated Fat | — | 0.21g |
| Potassium | 486mg | 61mg |
| Vitamin A | — | — |
| Vitamin C | 14.8mg | — |
| Calcium | 22.3mg | 3mg |
| Iron | 0.4mg | 0.53mg |
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 Rice, brown, parboiled. Rice, brown, parboiled delivers 3.09g protein per serving — 1.5g more than Sweet potatoes, orange flesh, without skin.
For low-carb diets
Choose Sweet potatoes, orange flesh, without skin with 17.3g carbs per serving.
Building muscle requires consistent carb intake to fuel workouts and recovery. Logging both brown rice and sweet potato meals in Sunn helps you dial in the right amount of carbs for your training days versus rest days.
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Take the free quizCommon Questions
Is Sweet potatoes, orange flesh, without skin or Rice, brown, parboiled better for weight loss?
For weight loss, Sweet potatoes, orange flesh, without skin is the better choice. Sweet potatoes, orange flesh, without skin has 86 calories and 1.58g protein per serving, while Rice, brown, parboiled has 147 calories and 3.09g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Sweet potatoes, orange flesh, without skin or Rice, brown, parboiled?
Rice, brown, parboiled has more protein per serving. Sweet potatoes, orange flesh, without skin provides 1.58g and Rice, brown, parboiled provides 3.09g of protein.
Can I eat both sweet potatoes, orange flesh, without skin and rice, brown, parboiled together?
Yes! Combining sweet potatoes, orange flesh, without skin and rice, brown, parboiled gives you 233 calories and 4.67g protein. This combination can work well as part of a balanced meal.