Sweet Potato vs Potato
What's the difference between sweet potato and potato?
Both are called 'imo' in Japanese, but they're completely different plants — sweet potato is Convolvulaceae (morning glory family), potato is Solanaceae (nightshade family). Calories, fiber, vitamins, and flavor differ significantly.
Nutrition (per 100g)
| Nutrient | Sweet Potato | Potato |
|---|---|---|
| Calories | 126kcal | 59kcal◎ |
| Protein | 1.2g | 1.8g◎ |
| Fiber | 2.2g | 8.9g◎ |
| Vitamin C | 29mg◎ | 28mg |
| Iron | 0.7mg◎ | 0.4mg |
| Calcium | 36mg◎ | 4mg |
| Potassium | 480mg◎ | 410mg |
| Beta-carotene | 28μg◎ | 3μg |
| Folate | 49μg◎ | 20μg |
Source: Standard Tables of Food Composition in Japan (8th ed.) 2020
Price Comparison
Sweet Potato
Annual average (2026)
Potato
Retail price data not available
Peak Season
| J | F | M | A | M | J | J | A | S | O | N | D | |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Sweet Potato | ○ | △ | △ | △ | △ | △ | △ | ○ | Peak | Peak | Peak | ○ |
| Potato | — | — | — | — | Peak | Peak | ○ | — | △ | ○ | Peak | — |
Storage & Flavor
Sweet Potato
Flavor
Sweetness intensifies when heated, with a creamy texture. Varieties range from dry-fluffy to moist types
Shelf Life
1-2 months at room temperature
How to Select
Choose ones with uniform, glossy skin that feel heavy. Avoid any with cuts or cracks
Potato
Flavor
Texture varies by variety: floury and fluffy (Danshaku) or smooth and waxy (May Queen). Sweet and savory, with enhanced flavor after cooking
Shelf Life
Cool dark storage: 1-2 months; refrigerated: 2-3 months; frozen (cooked): 1 month
How to Select
Choose well-shaped potatoes with no wrinkles, cracks, or sprouted eyes. Avoid green-tinged areas, which contain solanine. Select firm, heavy potatoes
Verdict
Sweet potato is higher in calories but rich in vitamin C and potassium with natural sweetness. Potato is lower in calories with wider cooking versatility. For dieting, potato wins. For energy, sweet potato.
FAQ
Which is better for dieting?
Potato at 59kcal vs sweet potato at 126kcal — roughly half the calories. If low-calorie is the priority, potato has the edge.
Which is better for sports and training?
Sweet potato provides sustained energy from complex carbohydrates — popular as a pre-workout meal. Potato offers quicker energy replenishment.
How do storage methods differ?
Sweet potatoes should NOT be refrigerated — store at 13–15°C in a dark place (1–2 months). Potatoes keep 2–3 months in a cool, dark, ventilated spot. Remove any sprouts before using.