Brown Rice vs Sweet Potato: Nutritional Comparison
Wondering whether to choose brown rice or sweet potato? Here's a detailed nutritional comparison to help you decide.
Nutritional Comparison (per serving)
| Nutrient | Brown Rice | Sweet Potato |
|---|---|---|
| Calories | 112 kcal | 86 kcal |
| Protein | 2.6g | 1.6g |
| Carbs | 23g | 20g |
| Fat | 0.9g | 0.1g |
| Fiber | 1.8g | 3g |
| Serving | 100g cooked (about 1/2 cup) | 100g (about 1 small potato) |
| Category | Carbohydrate | Carbohydrate |
| Best For | Muscle Gain, Energy, Maintenance | Energy, Weight Loss, Maintenance |
Brown Rice
Brown rice is a whole grain that provides steady energy through complex carbohydrates. Its fiber content supports digestion and helps maintain blood sugar levels.
Key Benefits
- Complex carbohydrate for sustained energy
- Good fiber content
- Rich in manganese
- Contains magnesium
Best for: Muscle Gain, Energy, Maintenance
Sweet Potato
Sweet potatoes are a nutrient-dense complex carbohydrate loaded with vitamins and minerals. Their natural sweetness and versatility make them a staple in fitness nutrition.
Key Benefits
- Rich in beta-carotene and vitamin A
- Complex carb for sustained energy
- Good fiber source
- Supports immune function
Best for: Energy, Weight Loss, Maintenance
Best for Your Goals
- Weight loss: Sweet Potato (86 kcal)
- Muscle gain: Brown Rice (2.6g protein)
- Overall: Both are nutritious; variety is key
Frequently Asked Questions
Is brown rice or sweet potato better for weight loss?
For weight loss, sweet potato is better at 86 cal per serving vs 112 cal. Both fit a weight loss diet with proper portions.
Which has more protein?
Brown Rice has more protein at 2.6g per serving, compared to 1.6g for sweet potato.
Can I eat both in the same meal?
Since both are carbohydrate sources, vary across meals for balance.
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