Food Equivalency Tables and Comparisons

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All quantities are expressed in raw weight unless otherwise stated. This section helps you swap foods without losing control of your macros.

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🥔 Potato

Amount	Carbs	Protein	Fat	Calories
100g	17g	2g	0.1g	77 kcal
200g	34g	4g	0.2g	154 kcal
400g	68g	8g	0.4g	308 kcal

Note: Boiled or baked potato is one of the most satiating foods per calorie. Avoid the fried version or adding heavy sauces if you’re managing calories.

🍠 Sweet Potato

Amount	Carbs	Protein	Fat	Calories
100g	20g	1.6g	0.1g	86 kcal
200g	40g	3.2g	0.2g	172 kcal
300g	80g	6.4g	0.4g	344 kcal

Why it’s a great option: High in beta-carotene (antioxidant), moderate glycemic index, very filling. Ideal pre or post workout.

🍚 White / Brown Rice

Amount	Carbs	Protein	Fat	Calories
50g	38g	3.5g	0.5g	172 kcal
100g	77g	7g	1g	345 kcal
150g	115g	10.5g	1.5g	517 kcal

White vs brown: Brown rice has more fiber, more B vitamins, and a lower glycemic index. Both are valid options — brown is more filling.
Useful equivalency: 100g raw rice = approx. 250g cooked rice.

🍝 Pasta

Amount (raw)	Carbs	Protein	Fat	Calories
80g	60g	11g	1.5g	285 kcal
100g	75g	13g	2g	355 kcal
120g	90g	16g	2.5g	426 kcal

Whole grain vs refined: Whole grain has more fiber and a lower glycemic index. If you train intensely and need quick carbs, white pasta is also valid.

Useful equivalency: 100g raw pasta = approx. 250g cooked.

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Useful equivalency:

400g of potato ≈ 400g of sweet potato ≈ 100g of rice ≈ 100g of pasta in carbohydrates (all around 75g of carbs). Knowing this might help you swap foods without losing control of your macros.