Boniato vs Patata (cocida): Nutritional Comparison
Data per 100g · Complete macro and micronutrient analysis
| Nutrient | Boniato | Patata (cocida) | Difference |
|---|---|---|---|
| Calories | 86kcal4% DV | 87kcal4% DV | -1kcal |
| Protein | 1.6g3% DV | 1.9g4% DV | -0.3g |
| Carbohydrates | 20g7% DV | 20g7% DV | Equal |
| Fat | 0.1g0% DV | 0.1g0% DV | Equal |
| Fiber | 3g12% DV | 1.8g7% DV | +1.2g |
| Iron | 0.6mg3% DV | 0.3mg2% DV | +0.3mg |
| Calcium | 30mg3% DV | 5mg1% DV | +25mg |
| Vitamin C | 2.4mg3% DV | 13mg14% DV | -10.6mg |
| Potassium | 337mg10% DV | 379mg11% DV | -42mg |
| Magnesium | 25mg6% DV | 20mg5% DV | +5mg |
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🏆 Verdict: Boniato or Patata (cocida)?
There is no universally "better" food — it depends on your goal. Here are the conclusions:
- Boniato has fewer calories (86 vs 87 kcal), better for weight loss diets.
- Patata (cocida) wins in protein (1.9g vs 1.6g), ideal for muscle gain.
- Boniato provides more fiber (3g vs 1.8g), better for digestive satiety.
- Both foods are nutritious and can be part of a balanced diet.
🎯 When to choose each one?
Choose Boniato if...
- You want fewer calories (86 vs 87 kcal)
- You need more fiber (3g vs 1.8g)
- You need more iron (0.6mg vs 0.3mg)
- You enjoy its flavor and texture in your recipes
Choose Patata (cocida) if...
- You want more protein (1.9g vs 1.6g)
- You prefer it for variety or accessibility
❓ Frequently Asked Questions
Does Boniato or Patata (cocida) have more protein?
Patata (cocida) has more protein: 1.9g vs 1.6g per 100g.
Does Boniato or Patata (cocida) have more calories?
Patata (cocida) has more calories: 87 kcal vs 86 kcal per 100g.
Which is better for weight loss, boniato or patata (cocida)?
For weight loss, choose the food with fewer calories and more satiety. Boniato (86 kcal) has fewer calories. Also, Boniato provides more fiber (3g), which increases satiety.
Can you combine boniato and patata (cocida)?
Yes, combining both foods is an excellent strategy for greater nutritional variety. Boniato provides 1.6g of protein and Patata (cocida) provides 1.9g, resulting in a more complete amino acid and micronutrient profile.
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