Calorie comparison
Peanut Butter vs Sweet Potato
Per 100 grams, sweet potato is the lighter choice by 502 calories, while peanut butter delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Peanut Butter | Sweet Potato |
|---|---|---|
| Calories | 588 | 86 |
| Protein | 25 g | 1.6 g |
| Carbs | 20 g | 20 g |
| Fat | 50 g | 0.1 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🥜 Peanut Butter
2 tbsp (32 g)
188 cal
8 g protein · 6.4 g carbs · 16 g fat
🍠 Sweet Potato
1 medium (130 g)
112 cal
2.1 g protein · 26 g carbs · 0.1 g fat
Frequently asked
Which has more calories, peanut butter or sweet potato?
Per 100 g, peanut butter has 588 calories and sweet potato has 86. Sweet Potato is lower in calories.
Which has more protein, peanut butter or sweet potato?
Peanut Butter has 25 g of protein per 100 g; sweet potato has 1.6 g. Peanut Butter wins on protein.
Is peanut butter or sweet potato better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward sweet potato — but portion size matters more than which food you pick.
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