Which is better rice or camote? A nutritional comparison

December 8, 2025 •

4 min read

According to the Food and Nutrition Research Institute (FNRI), camote, or sweet potato, has been hailed by some health experts as a better source of carbohydrates than rice due to its higher fiber content and rich nutritional profile. This comparison, however, is more nuanced than a simple 'better or worse' debate, as both have distinct benefits that suit different dietary needs and preferences.

Quick Summary

An in-depth nutritional showdown between rice and camote (sweet potato), examining their carbohydrate quality, vitamin and mineral content, glycemic index, and overall health implications. The best choice depends on individual dietary goals and health considerations.

Key Points

Nutrient Density: Camote is superior in terms of micronutrients, providing high levels of Vitamin A, C, and potassium, which are largely absent or lower in rice.
Blood Sugar Regulation: Camote has a lower glycemic index (GI) compared to white rice, resulting in a slower, more sustained release of energy and better blood sugar control.
Weight Management: Due to its high fiber and water content, camote promotes greater satiety, helping you feel fuller for longer and potentially aiding in weight loss.
Energy Source: While rice offers a quick energy boost due to its rapid absorption, camote provides more sustained energy, making it ideal for endurance.
Digestive Health: Both camote and brown rice are good sources of fiber, which is crucial for healthy digestion, but camote often contains a higher amount.
Versatility: Both are versatile and can be prepared in numerous ways, from steamed and boiled to roasted or mixed into other dishes.

Rice vs. Camote: A Deep Dive into Nutritional Profiles

For many, rice is a dietary staple, while camote (sweet potato) is a versatile and nutrient-dense root crop. Choosing between them depends on what your body needs. While both are excellent sources of carbohydrates for energy, a closer look reveals significant differences in their micronutrient content, fiber, and glycemic response. The best choice is often determined by your specific dietary goals, whether you are managing blood sugar, seeking weight loss, or simply aiming for maximum nutritional value.

Comparing Macronutrients and Calories

When we look at the raw numbers, the caloric and macronutrient density varies between rice and camote. As an energy-providing carbohydrate, rice is more calorie-dense per gram than camote. White rice, in particular, is composed of easily digestible carbohydrates, making it a source of quick energy. Camote, on the other hand, contains more dietary fiber and is often a larger volume of food for the same number of calories, contributing to greater satiety.

Rice (White, cooked, per 100g):

Calories: Approximately 130 kcal
Carbohydrates: ~28g
Protein: ~2.7g
Fat: Negligible
Fiber: ~0.4g

Camote (Sweet potato, baked, per 100g):

Calories: Approximately 93 kcal
Carbohydrates: ~21g
Protein: ~2.5g
Fat: Negligible
Fiber: ~3g

The Importance of Fiber and Glycemic Index

One of the most significant differences lies in the fiber content and its effect on blood sugar. Camote is exceptionally rich in fiber, especially when the skin is consumed, which aids in digestion and helps regulate blood sugar levels by slowing down the absorption of sugars. The Glycemic Index (GI), which measures how quickly a food raises blood sugar, is also a key factor. White rice has a high GI, causing a rapid spike in blood sugar. In contrast, camote has a lower GI, leading to a more gradual and sustained release of energy. This makes camote a superior choice for those managing diabetes or seeking longer-lasting energy.

Micronutrient Powerhouses: A Vitamin and Mineral Showdown

While rice is often enriched with B vitamins, camote is a naturally nutrient-dense whole food, boasting a richer and more diverse profile of vitamins and minerals.

Key vitamins and minerals in camote:

Vitamin A: Camote is a phenomenal source of Vitamin A, particularly beta-carotene, which is crucial for vision, immune function, and skin health.
Vitamin C: A powerful antioxidant that supports the immune system.
Potassium: Essential for regulating fluid balance and blood pressure.
Manganese, Copper, and other B-complex vitamins.

Key vitamins and minerals in rice:

Folate: Important for cell growth and metabolism.
Selenium: An antioxidant that helps protect cells from damage.
B Vitamins: Often enriched in white rice to replace nutrients lost during processing.

The Verdict: Choosing the Right Carb for You

Ultimately, the 'better' choice between rice and camote depends on your individual health needs and goals. Both can be part of a healthy diet, but they serve different purposes.

For Sustained Energy and Nutrient Density: Camote is the clear winner. Its higher fiber content and lower GI provide a steady stream of energy, while its rich vitamin and mineral profile offers superior nutritional value. This is especially beneficial for those with blood sugar concerns.
For Quick Energy: White rice is more suitable for a rapid energy boost, which is why athletes sometimes favor it before intense workouts.
For Weight Management: Camote's higher fiber and water content promotes a feeling of fullness, which can help control portion sizes and calorie intake.
For Digestive Health: Brown rice and camote both contain beneficial fiber. However, camote's fiber helps slow digestion and aid in blood sugar regulation more effectively.

Comparison Table: Rice vs. Camote (per 100g, cooked)


Feature	Rice (White)	Camote (Baked)	Winner (Generally)
Calories	~130 kcal	~93 kcal	Camote
Carbohydrates	~28g	~21g	Tie (Varies)
Dietary Fiber	~0.4g	~3g	Camote
Glycemic Index	High (73)	Lower (63)	Camote
Vitamin A	Absent	Excellent	Camote
Vitamin C	Absent	Excellent	Camote
Potassium	Low	High	Camote
Selenium	Good	Trace	Rice
B Vitamins	Enriched	Natural	Tie (Different types)

Optimizing Your Intake

Instead of viewing this as a strict binary choice, consider incorporating both into your diet. For instance, you could replace a portion of your white rice with steamed camote cubes to increase your fiber and micronutrient intake. Opting for brown rice over white rice is another excellent strategy to boost fiber and nutrients when rice is your primary choice. The key is balance and variety, ensuring you get the best of both worlds.

Conclusion

While both rice and camote are valuable carbohydrate sources, camote holds a significant edge in terms of nutrient density, fiber content, and glycemic response. For individuals seeking sustained energy, better blood sugar control, and a broader spectrum of vitamins and minerals, camote is often the superior choice. However, rice, particularly brown rice, remains a healthy and accessible staple. Making an informed choice based on your health goals is the key to a balanced diet. For those looking to increase their consumption of nutrient-dense whole foods, prioritizing camote is a smart and delicious decision. This resource from the National Institutes of Health provides further details on the nutritional benefits of sweet potatoes.

Frequently Asked Questions

Yes, camote is generally considered a better choice for diabetics than white rice because it has a lower glycemic index. This leads to a slower and more gradual increase in blood sugar levels, helping to manage glucose better.

Camote is typically more filling than rice. Its higher fiber and water content means a larger volume of food for the same amount of calories, promoting a greater sense of fullness and satiety.

Yes, you can replace rice with camote in your daily meals. Camote is a nutrient-dense whole food that provides excellent carbohydrates, fiber, vitamins, and minerals, making it a healthy and satisfying alternative or supplement to rice.

While brown rice is healthier than white rice due to its higher fiber content, camote remains more nutrient-dense overall. Camote is especially rich in vitamins A and C, which brown rice lacks.

The better option depends on the athlete's needs. For quick, easily digestible energy before a high-intensity workout, some athletes prefer white rice. For sustained energy and a higher nutrient profile, camote is an excellent choice.

No, per 100 grams, camote generally contains fewer calories than cooked white rice. For example, 100g of baked camote has about 93 kcal, while 100g of cooked white rice has about 130 kcal.

Camote is rich in dietary fiber, vitamins A (beta-carotene) and C, and essential minerals like potassium and manganese. It is a highly nutrient-dense food with significant antioxidant properties.