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American cheese vs. Sweet potato — In-Depth Nutrition Comparison

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Significant differences between American cheese and sweet potato

  • American cheese has more calcium, phosphorus, vitamin B12, selenium, zinc, and vitamin B2; however, sweet potato is richer in vitamin A.
  • Sweet potato covers your daily vitamin A needs 265% more than American cheese.
  • Sweet potato contains less cholesterol.
  • Sweet potato has a higher glycemic index. The glycemic index of sweet potato is 70, while the glycemic index of American cheese is 27.

Specific food types used in this comparison are Cheese, pasteurized process, American, without added vitamin D and Sweet potato, raw, unprepared.

Infographic

American cheese vs Sweet potato 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more CalciumCalcium +3383.3%
Contains more ZincZinc +730%
Contains more PhosphorusPhosphorus +1263.8%
Contains more SeleniumSelenium +3266.7%
Contains more PotassiumPotassium +155.3%
Contains more CopperCopper +228.3%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +529.3%
~equal in Magnesium ~25mg
~equal in Iron ~0.61mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin EVitamin E +207.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +283.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +44.4%
Contains more CholineCholine +194.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +183.6%
Contains more Vitamin B1Vitamin B1 +420%
Contains more Vitamin B3Vitamin B3 +632.9%
Contains more Vitamin B5Vitamin B5 +98.5%
Contains more Vitamin B6Vitamin B6 +287%
Contains more FolateFolate +37.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +1054.8%
Contains more FatsFats +63480%
Contains more OtherOther +590.8%
Contains more CarbsCarbs +443.8%
Contains more WaterWater +95.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
55% 3% 42%
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 +823500%
Contains more Poly. FatPolyunsaturated fat +9085.7%
Contains less Sat. FatSaturated fat -99.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
95% 5%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.15 g
Maltose: 0 g
Galactose: 0.11 g
75% 15% 6% 4%
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 LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Maltose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
American cheese Sweet potato
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient American cheese Sweet potato DV% diff.
Calcium 1045mg 30mg 102%
Phosphorus 641mg 47mg 85%
Saturated fat 18.057g 0.018g 82%
Sodium 1671mg 55mg 70%
Vitamin B12 1.5µg 0µg 63%
Vitamin A 250µg 709µg 51%
Fats 31.79g 0.05g 49%
Selenium 20.2µg 0.6µg 36%
Cholesterol 100mg 0mg 33%
Protein 18.13g 1.57g 33%
Monounsaturated fat 8.236g 0.001g 21%
Zinc 2.49mg 0.3mg 20%
Calories 371kcal 86kcal 14%
Vitamin B2 0.234mg 0.061mg 13%
Vitamin B6 0.054mg 0.209mg 12%
Copper 0.046mg 0.151mg 12%
Fiber 0g 3g 12%
Manganese 0.041mg 0.258mg 9%
Vitamin B5 0.403mg 0.8mg 8%
Polyunsaturated fat 1.286g 0.014g 8%
Potassium 132mg 337mg 6%
Starch 12.65g 5%
Vitamin B1 0.015mg 0.078mg 5%
Carbs 3.7g 20.12g 5%
Vitamin E 0.8mg 0.26mg 4%
Choline 36.2mg 12.3mg 4%
Vitamin D 23IU 0IU 3%
Vitamin C 0mg 2.4mg 3%
Vitamin B3 0.076mg 0.557mg 3%
Vitamin D 0.6µg 0µg 3%
Fructose 0g 0.7g 1%
Vitamin K 2.6µg 1.8µg 1%
Folate 8µg 11µg 1%
Net carbs 3.7g 17.12g N/A
Magnesium 26mg 25mg 0%
Iron 0.63mg 0.61mg 0%
Sugar 2.26g 4.18g N/A
Trans fat 1.144g 0g N/A
Tryptophan 0.232mg 0.031mg 0%
Threonine 0.772mg 0.083mg 0%
Isoleucine 0.938mg 0.055mg 0%
Leucine 1.716mg 0.092mg 0%
Lysine 1.516mg 0.066mg 0%
Methionine 0.475mg 0.029mg 0%
Phenylalanine 0.939mg 0.089mg 0%
Valine 1.187mg 0.086mg 0%
Histidine 0.546mg 0.031mg 0%
Omega-3 - EPA 0.012g 0g N/A
Omega-3 - DHA 0.006g 0g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g 0g N/A
Omega-6 - Linoleic acid 0.79g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
American cheese Sweet potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
American cheese
31%
Sweet potato
Minerals Daily Need Coverage Score
106%
American cheese
20%
Sweet potato

Comparison summary

Which food is lower in Cholesterol?
Sweet potato
Sweet potato is lower in Cholesterol (difference - 100mg)
Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 1616mg)
Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 18.039g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $2.2)
Which food is lower in Sugar?
American cheese
American cheese is lower in Sugar (difference - 1.92g)
Which food is lower in glycemic index?
American cheese
American cheese is lower in glycemic index (difference - 43)
Which food is richer in minerals?
American cheese
American cheese is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/nutrients
  2. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.