Kundru vs Sweet Potato

Per 100 g, Kundru has 18 kcal and 1.3 g protein, while Sweet Potato has 109 kcal and 1.3 g protein.

Kundru

18
kcal per 100 g
1.3 g protein

Sweet Potato

109
kcal per 100 g
1.3 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Kundru Sweet Potato Difference
Calories Fewer calories for the same weight 18 kcal better 109 kcal 83%
Protein More protein helps with fullness and muscle 1.3 g 1.3 g about the same
Carbs Lower carbs suits low-carb and diabetic diets 2.2 g better 24.1 g 91%
Fat Lower fat means lower calorie density 0.2 g better 0.3 g 33%
Fiber More fibre improves fullness and digestion 3.1 g 3.9 g better 21%
Sugar Less sugar means a gentler blood-sugar response 1 g better 3.8 g 74%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Kundru

Kundru is the lighter choice at 18 kcal per 100 g against 109 for Sweet Potato — about 83% fewer calories for the same weight on your plate. That does not make Sweet Potato a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Kundru

Both carry a similar amount of protein (1.3 g and 1.3 g per 100 g), so Kundru takes it on the calorie cost — 7.2 g of protein per 100 kcal against 1.2 g. You get the same protein for less of your daily budget.

Kundru vs Sweet Potato — common questions

Sweet Potato has more calories — about 109 kcal per 100 g compared with 18 kcal for Kundru.

They are close. Kundru has 1.3 g and Sweet Potato has 1.3 g of protein per 100 g.

Kundru is the lighter choice at 18 kcal per 100 g against 109 for Sweet Potato — about 83% fewer calories for the same weight on your plate. That does not make Sweet Potato a bad food; it means the portion has to be smaller to fit the same calorie budget.

Both carry a similar amount of protein (1.3 g and 1.3 g per 100 g), so Kundru takes it on the calorie cost — 7.2 g of protein per 100 kcal against 1.2 g. You get the same protein for less of your daily budget.

Yes. Combining them gives roughly 127 kcal and 2.6 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Kundru has the edge, mainly on calorie density. Per 100 g, Kundru has 18 kcal and 1.3 g protein, while Sweet Potato has 109 kcal and 1.3 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Kundru nutrition & serving sizes
Full Sweet Potato nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.