Compare Sweet Potato Nutrition Facts: Health Benefits & Profile vs Walnuts: Nutrition Facts and Health Benefits Explained
Sweet Potato Nutrition Facts: Health Benefits & Profile
Food
VS
Walnuts: Nutrition Facts and Health Benefits Explained
Nuts & Seeds
Nutrient
Food A
Food B
Calcium
26 MG
✓94 MG
Iron
0.6 MG
✓2.8 MG
Vitamin A, IU
✓5290 IU
0 IU
Vitamin C
✓4.8 MG
0 MG
Protein
5.5 G
✓15.6 G
Total Fat
1.3 G
✓65.6 G
Carbs
✓16.4 G
12.5 G
Calories
106 KCAL
✓656 KCAL
Total Sugars
✓4.2 G
3.1 G
Fiber
1.9 G
✓6.2 G
Sodium
✓173 MG
0 MG
Cholesterol
✓14 MG
0 MG
Fatty acids, total trans
0 G
0 G
Saturated Fat
0.3 G
✓6.3 G
Potassium
0 MG
✓438 MG
Vitamin D (D2 + D3), International Units
0 IU
0 IU
Monounsaturated Fat
0 G
✓9.4 G
Polyunsaturated Fat
0 G
✓46.9 G
Visual Comparison
Protein5.5 G vs 15.6 G
Sweet Potato Nutrition Facts: Health Benefits & ProfileWalnuts: Nutrition Facts and Health Benefits Explained
Calories106 vs 656
Sweet Potato Nutrition Facts: Health Benefits & ProfileWalnuts: Nutrition Facts and Health Benefits Explained
Total Fat1.3 vs 65.6
Sweet Potato Nutrition Facts: Health Benefits & ProfileWalnuts: Nutrition Facts and Health Benefits Explained
Calcium26 vs 94
Sweet Potato Nutrition Facts: Health Benefits & ProfileWalnuts: Nutrition Facts and Health Benefits Explained
Comparison Verdict
If your goal is sustainable weight management and fueling high-intensity workouts, sweet potatoes are the better choice because their complex carbohydrates provide clean energy with far fewer calories. However, if you are looking to gain healthy weight, support brain health, or stay satiated for longer periods, walnuts are the superior option due to their dense concentration of heart-healthy fats and plant-based protein.