Almonds vs. Sweet potato — In-Depth Nutrition Comparison
Compare
How are almonds and sweet potato different?
- Almonds are richer in vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, iron, fiber, and zinc, while sweet potato is higher in vitamin A.
- Sweet potato covers your daily need for vitamin A, 284% more than almonds.
- Almonds contain 99 times more vitamin E than sweet potato. Almonds contain 25.63mg of vitamin E, while sweet potato contains 0.26mg.
- Sweet potato has a higher glycemic index (70) than almonds (0).
Nuts, almonds and Sweet potato, raw, unprepared types were used in this article.
Infographic
Infographic link
Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +980% |
| Contains more CalciumCalcium | +796.7% |
| Contains more PotassiumPotassium | +117.5% |
| Contains more IronIron | +508.2% |
| Contains more CopperCopper | +582.8% |
| Contains more ZincZinc | +940% |
| Contains more PhosphorusPhosphorus | +923.4% |
| Contains less SodiumSodium | -98.2% |
| Contains more ManganeseManganese | +744.6% |
| Contains more SeleniumSelenium | +583.3% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin EVitamin E | +9757.7% |
| Contains more Vitamin B1Vitamin B1 | +162.8% |
| Contains more Vitamin B2Vitamin B2 | +1765.6% |
| Contains more Vitamin B3Vitamin B3 | +549.6% |
| Contains more FolateFolate | +300% |
| Contains more CholineCholine | +323.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +69.9% |
| Contains more Vitamin B6Vitamin B6 | +52.6% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 25.63mg | 0.26mg | 169% |
| Copper | 1.031mg | 0.151mg | 98% |
| Manganese | 2.179mg | 0.258mg | 84% |
| Vitamin B2 | 1.138mg | 0.061mg | 83% |
| Polyunsaturated fat | 12.329g | 0.014g | 82% |
| Vitamin A | 0µg | 709µg | 79% |
| Monounsaturated fat | 31.551g | 0.001g | 79% |
| Fats | 49.93g | 0.05g | 77% |
| Phosphorus | 481mg | 47mg | 62% |
| Magnesium | 270mg | 25mg | 58% |
| Protein | 21.15g | 1.57g | 39% |
| Iron | 3.71mg | 0.61mg | 39% |
| Fiber | 12.5g | 3g | 38% |
| Zinc | 3.12mg | 0.3mg | 26% |
| Calories | 579kcal | 86kcal | 25% |
| Calcium | 269mg | 30mg | 24% |
| Vitamin B3 | 3.618mg | 0.557mg | 19% |
| Saturated fat | 3.802g | 0.018g | 17% |
| Potassium | 733mg | 337mg | 12% |
| Vitamin B1 | 0.205mg | 0.078mg | 11% |
| Folate | 44µg | 11µg | 8% |
| Vitamin B5 | 0.471mg | 0.8mg | 7% |
| Choline | 52.1mg | 12.3mg | 7% |
| Selenium | 4.1µg | 0.6µg | 6% |
| Vitamin B6 | 0.137mg | 0.209mg | 6% |
| Starch | 0.72g | 12.65g | 5% |
| Vitamin C | 0mg | 2.4mg | 3% |
| Sodium | 1mg | 55mg | 2% |
| Vitamin K | 0µg | 1.8µg | 2% |
| Fructose | 0.11g | 0.7g | 1% |
| Net carbs | 9.05g | 17.12g | N/A |
| Carbs | 21.55g | 20.12g | 0% |
| Sugar | 4.35g | 4.18g | N/A |
| Trans fat | 0.015g | 0g | N/A |
| Tryptophan | 0.211mg | 0.031mg | 0% |
| Threonine | 0.601mg | 0.083mg | 0% |
| Isoleucine | 0.751mg | 0.055mg | 0% |
| Leucine | 1.473mg | 0.092mg | 0% |
| Lysine | 0.568mg | 0.066mg | 0% |
| Methionine | 0.157mg | 0.029mg | 0% |
| Phenylalanine | 1.132mg | 0.089mg | 0% |
| Valine | 0.855mg | 0.086mg | 0% |
| Histidine | 0.539mg | 0.031mg | 0% |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | 0g | N/A |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.15 g
Fats:
49.93 g
Carbs:
21.55 g
Water:
4.41 g
Other:
2.96 g
Protein:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
| Contains more ProteinProtein | +1247.1% |
| Contains more FatsFats | +99760% |
| Contains more OtherOther | +202% |
| Contains more WaterWater | +1652.4% |
~equal in
Carbs
~20.12g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.802 g
Monounsaturated fat:
Mono. Fat
31.551 g
Polyunsaturated fat:
Poly. Fat
12.329 g
Saturated fat:
Sat. Fat
0.018 g
Monounsaturated fat:
Mono. Fat
0.001 g
Polyunsaturated fat:
Poly. Fat
0.014 g
| Contains more Mono. FatMonounsaturated fat | +3155000% |
| Contains more Poly. FatPolyunsaturated fat | +87964.3% |
| Contains less Sat. FatSaturated fat | -99.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.72 g
Sucrose:
3.95 g
Glucose:
0.17 g
Fructose:
0.11 g
Lactose:
0 g
Maltose:
0.04 g
Galactose:
0.07 g
Starch:
12.65 g
Sucrose:
2.52 g
Glucose:
0.96 g
Fructose:
0.7 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +56.7% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +1656.9% |
| Contains more GlucoseGlucose | +464.7% |
| Contains more FructoseFructose | +536.4% |
~equal in
Lactose
~0g