Sweet potatoes, orange flesh, without skin vs Rice, white, long-grain, parboiled, enriched
Side-by-side nutrition comparison per serving. See which fits your goals better.
Sweet potato versus white rice is one of the most searched food comparisons online, and for good reason — they serve the same carb-fueling role but differ significantly in nutritional quality. Sweet potato provides 86 calories per 100g with 17.3g carbs and meaningful fiber, plus beta-carotene that gives it that orange color. White rice delivers 123 calories with 26g carbs but only 0.9g fiber and essentially no micronutrient distinction.
The glycemic response tells an important story. Sweet potatoes have a lower glycemic index than white rice, meaning they release glucose more gradually into your bloodstream. This matters for sustained energy during workouts and for people managing blood sugar. White rice spikes insulin faster, which can actually be advantageous post-workout when you want rapid glycogen replenishment.
Volume is sweet potato's hidden weapon. Because it is lower in caloric density and higher in fiber, you can eat a physically larger portion of sweet potato for fewer calories, which significantly improves satiety during a caloric deficit. A 200g sweet potato feels like a substantial side dish at 172 calories, while 200g cooked white rice delivers 246 calories and somehow feels like less food.
Pro tip
Cube sweet potatoes, toss with a teaspoon of olive oil and smoked paprika, and air-fry at 200 degrees Celsius for 18 minutes. They develop crispy edges and a caramelized sweetness that makes them more satisfying than any rice preparation, with better macros to match.
Quick Verdict
Best for weight loss
Sweet potatoes, orange flesh, without skin
Best for muscle gain
Rice, white, long-grain, parboiled, enriched
Best for low-carb
Sweet potatoes, orange flesh, without skin
Macro Comparison
Sweet potatoes, orange flesh, without skin: 100g (100g) | Rice, white, long-grain, parboiled, enriched: 100g (100g)
86
Sweet potatoes, orange flesh, without skin
123
Rice, white, long-grain, parboiled, enriched
1.58g
Sweet potatoes, orange flesh, without skin
2.91g
Rice, white, long-grain, parboiled, enriched
17.3g
Sweet potatoes, orange flesh, without skin
26g
Rice, white, long-grain, parboiled, enriched
0.38g
Sweet potatoes, orange flesh, without skin
0.37g
Rice, white, long-grain, parboiled, enriched
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
7%
Sweet potatoes, orange flesh, without skin
9%
Rice, white, long-grain, parboiled, enriched
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Take the free quizPer 100g Comparison
| Nutrient | Sweet potatoes, orange flesh, without skin | Rice, white, long-grain, parboiled, enriched |
|---|---|---|
| Calories | 86 | 123 |
| Protein | 1.6g | 2.9g |
| Carbs | 17.3g | 26g |
| Fat | 0.4g | 0.4g |
| Fiber | — | 0.9g |
| Sugar | — | 0.11g |
| Sodium | 0mg | 2mg |
| Cholesterol | — | 0mg |
| Saturated Fat | — | 0.07g |
| Potassium | 486mg | 56mg |
| Vitamin A | — | 0mcg |
| Vitamin C | 14.8mg | 0mg |
| Calcium | 22.3mg | 19mg |
| Iron | 0.4mg | 1.81mg |
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, white, long-grain, parboiled, enriched. Rice, white, long-grain, parboiled, enriched delivers 2.91g protein per serving — 1.3g 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.
Choosing the right carb source for each meal context — pre-workout, post-workout, or general fueling — can meaningfully impact your energy and recovery. Sunn helps you see how different carb sources affect your daily macro balance.
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Take the free quizCommon Questions
Is Sweet potatoes, orange flesh, without skin or Rice, white, long-grain, parboiled, enriched 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, white, long-grain, parboiled, enriched has 123 calories and 2.91g 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, white, long-grain, parboiled, enriched?
Rice, white, long-grain, parboiled, enriched has more protein per serving. Sweet potatoes, orange flesh, without skin provides 1.58g and Rice, white, long-grain, parboiled, enriched provides 2.91g of protein.
Can I eat both sweet potatoes, orange flesh, without skin and rice, white, long-grain, parboiled, enriched together?
Yes! Combining sweet potatoes, orange flesh, without skin and rice, white, long-grain, parboiled, enriched gives you 209 calories and 4.49g protein. This combination can work well as part of a balanced meal.