Sweet potato or regular potato: which has more potassium?
Potatoes, baked, and skin has 1.1× more potassium per 100 g, 535 mg against 475 mg in Sweet potato, cooked. That is 11% of the Daily Value against 10%.
Daily Value 4700 mg. Per 100 g, so the two are directly comparable.
| Per 100 g | Sweet potato, cooked | Potatoes, baked, and skin |
|---|---|---|
| Energy | 90 kcal | 93 kcal |
| Protein | 2.01 g | 2.5 g |
| Total fat | 0.15 g | 0.13 g |
| Carbohydrate | 20.7 g | 21.1 g |
| Dietary fiber | 3.3 g | 2.2 g |
| Potassium | 475 mg | 535 mg |
What this means for you
Per 100 g the ordinary potato is slightly ahead. Per portion the sweet potato usually wins, because people eat a bigger one. A cup of baked sweet potato is around 950 mg, and a standard serving of baked potato with the skin is around 790 mg. Neither difference is big enough to change what you cook.
Both are excellent, and that is the real answer. The adequate intake is 3,400 mg a day for men and 2,600 mg for women, and average intake in the United States sits below both. Either potato with the skin on moves you a quarter of the way there in one go, which very few foods do.
The skin matters more than the colour. Peeling is where most of the difference between these two disappears.
Written from the evidence cards and the data on this page, then checked back against the sources. Bioma Learn has no human medical reviewer at this time and we say so rather than invent one. Information, not medical advice. How we verify.
The comparison is per 100 g of edible portion, so the two foods sit on the same footing. Real portions differ, and so does how much of the nutrient your body actually absorbs from each food. The guide below has the absorption details.
Sweet potato, cooked → · Potatoes, baked, and skin →
Full guide: Potassium: the mineral most people under-eat, and the one some people must limit
Data: USDA FoodData Central, FDC IDs 168483 and 170093. Checked 2026-09-15.