Bagel vs Sweet Potato Vs White Potato
Side-by-side macro comparison. Bagel vs Sweet Potato Vs White Potato per their standard serving sizes.
Sweet Potato Vs White Potato
per 100g baked, with skin
Macro Comparison Table
| Macro | Bagel | Sweet Potato Vs White Potato | Difference |
|---|---|---|---|
| Calories | 277 cal | 90 cal | +208% Bagel |
| Protein | 11g | 2g | +450% Bagel |
| Carbs | 56g | 20g | +180% Bagel |
| Fat | 1.7g | 0.1g | +1600% Bagel |
Differences shown relative to Bagel. Positive = Bagel has more.
Quick Take
Bagel delivers 277 calories per serving with 11g protein, 56g carbs, and 1.7g fat. Sweet Potato Vs White Potato delivers 90 calories with 2g protein, 20g carbs, and 0.1g fat. The most meaningful difference: Sweet Potato Vs White Potato saves 187 calories per serving — meaningful over a week of meals. For protein density per calorie, Bagel wins at 16% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Sweet Potato Vs White Potato gives you 187 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Bagel delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Bagel brings 277 calories — useful when you're chasing a surplus and struggling to eat enough. Bagel delivers 11g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Sweet Potato Vs White Potato fits cleanly into keto with only 20g carbs. Bagel at 56g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Bagel or Sweet Potato Vs White Potato?
Bagel has more protein: 11g vs 2g per serving. That's a difference of 9g.
Which has fewer calories, Bagel or Sweet Potato Vs White Potato?
Sweet Potato Vs White Potato has 90 calories per serving vs 277 calories in Bagel — a difference of 187 calories.
Is Bagel or Sweet Potato Vs White Potato better for keto?
Sweet Potato Vs White Potato is the better keto choice at 20g carbs per serving vs 56g carbs in Bagel.
Is Bagel or Sweet Potato Vs White Potato better for weight loss?
For weight loss, Sweet Potato Vs White Potato gives you more calorie flexibility (187 cal less per serving). For preserving muscle during a deficit, Bagel delivers more protein per calorie. Most people on cuts benefit from Bagel.
Which Is Better for Your Goal?
🔥 Weight Loss
Sweet Potato Vs White Potato
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Bagel
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Sweet Potato Vs White Potato
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
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Other ways Bagel and Sweet Potato Vs White Potato stack up:
Full Bagel guide • Full Sweet Potato Vs White Potato guide • All comparisons