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  6. Beets, cooked, boiled. drained, with salt vs. Sweet potato, frozen, cooked, baked, with salt

Beets, cooked, boiled. drained, with salt vs. Sweet potato, frozen, cooked, baked, with salt — In-Depth Nutrition Comparison

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Differences between Beets, cooked, boiled. drained, with salt and Sweet potato, frozen, cooked, baked, with salt

  • Beets, cooked, boiled. drained, with salt has more Folate, while Sweet potato, frozen, cooked, baked, with salt has more Vitamin A RAE, Manganese, Copper, Vitamin B6, Vitamin B5, and Vitamin C.
  • Sweet potato, frozen, cooked, baked, with salt's daily need coverage for Vitamin A RAE is 91% higher.
  • Sweet potato, frozen, cooked, baked, with salt contains 4 times less Folate than Beets, cooked, boiled. drained, with salt. Beets, cooked, boiled. drained, with salt contains 80µg of Folate, while Sweet potato, frozen, cooked, baked, with salt contains 22µg.

The food types used in this comparison are Beets, cooked, boiled. drained, with salt and Sweet potato, frozen, cooked, baked, with salt.

Infographic

Beets, cooked, boiled. drained, with salt vs Sweet potato, frozen, cooked, baked, with salt 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 16% 4.8% 27% 30% 25% 9.5% 16% 37% 43% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 11% 33% 20% 61% 8.2% 19% 32% 87% 3.3%
Contains more IronIron +46.3%
Contains more ZincZinc +16.7%
Contains more SeleniumSelenium +16.7%
Contains more CalciumCalcium +118.8%
Contains more PotassiumPotassium +23.6%
Contains more CopperCopper +147.3%
Contains more PhosphorusPhosphorus +15.8%
Contains less SodiumSodium -14.4%
Contains more ManganeseManganese +104%
~equal in Magnesium ~21mg

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 12% 2.1% 0.8% 0% 6.8% 9.2% 6.2% 8.7% 15% 0% 0.5% 60% 3.4%
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 30% 985% 0% 0% 17% 13% 10% 34% 43% 0% 0% 17% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +263.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +152.8%
Contains more Vitamin AVitamin A +46785.7%
Contains more Vitamin B1Vitamin B1 +144.4%
Contains more Vitamin B2Vitamin B2 +40%
Contains more Vitamin B3Vitamin B3 +67.7%
Contains more Vitamin B5Vitamin B5 +286.2%
Contains more Vitamin B6Vitamin B6 +177.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 10% 87%
Protein: 1.68 g
Fats: 0.18 g
Carbs: 9.96 g
Water: 87.06 g
Other: 1.12 g
2% 23% 74%
Protein: 1.71 g
Fats: 0.12 g
Carbs: 23.4 g
Water: 73.7 g
Other: 1.07 g
Contains more FatsFats +50%
Contains more WaterWater +18.1%
Contains more CarbsCarbs +134.9%
~equal in Protein ~1.71g
~equal in Other ~1.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 28% 50%
Saturated Fat: Sat. Fat 0.028 g
Monounsaturated Fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.064 g
31% 6% 63%
Saturated Fat: Sat. Fat 0.026 g
Monounsaturated Fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.053 g
Contains more Mono. FatMonounsaturated Fat +600%
Contains more Poly. FatPolyunsaturated fat +20.8%
~equal in Saturated Fat ~0.026g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beets, cooked, boiled. drained, with salt Sweet potato, frozen, cooked, baked, with salt
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beets, cooked, boiled. drained, with salt Sweet potato, frozen, cooked, baked, with salt Opinion
Calories 44kcal 100kcal Sweet potato, frozen, cooked, baked, with salt
Protein 1.68g 1.71g Sweet potato, frozen, cooked, baked, with salt
Fats 0.18g 0.12g Beets, cooked, boiled. drained, with salt
Vitamin C 3.6mg 9.1mg Sweet potato, frozen, cooked, baked, with salt
Net carbs 7.96g 21.6g Sweet potato, frozen, cooked, baked, with salt
Carbs 9.96g 23.4g Sweet potato, frozen, cooked, baked, with salt
Magnesium 23mg 21mg Beets, cooked, boiled. drained, with salt
Calcium 16mg 35mg Sweet potato, frozen, cooked, baked, with salt
Potassium 305mg 377mg Sweet potato, frozen, cooked, baked, with salt
Iron 0.79mg 0.54mg Beets, cooked, boiled. drained, with salt
Sugar 7.96g Sweet potato, frozen, cooked, baked, with salt
Fiber 2g 1.8g Beets, cooked, boiled. drained, with salt
Copper 0.074mg 0.183mg Sweet potato, frozen, cooked, baked, with salt
Zinc 0.35mg 0.3mg Beets, cooked, boiled. drained, with salt
Phosphorus 38mg 44mg Sweet potato, frozen, cooked, baked, with salt
Sodium 285mg 244mg Sweet potato, frozen, cooked, baked, with salt
Vitamin A 35IU 16410IU Sweet potato, frozen, cooked, baked, with salt
Vitamin A RAE 2µg 821µg Sweet potato, frozen, cooked, baked, with salt
Vitamin E 0.04mg Beets, cooked, boiled. drained, with salt
Manganese 0.326mg 0.665mg Sweet potato, frozen, cooked, baked, with salt
Selenium 0.7µg 0.6µg Beets, cooked, boiled. drained, with salt
Vitamin B1 0.027mg 0.066mg Sweet potato, frozen, cooked, baked, with salt
Vitamin B2 0.04mg 0.056mg Sweet potato, frozen, cooked, baked, with salt
Vitamin B3 0.331mg 0.555mg Sweet potato, frozen, cooked, baked, with salt
Vitamin B5 0.145mg 0.56mg Sweet potato, frozen, cooked, baked, with salt
Vitamin B6 0.067mg 0.186mg Sweet potato, frozen, cooked, baked, with salt
Vitamin K 0.2µg Beets, cooked, boiled. drained, with salt
Folate 80µg 22µg Beets, cooked, boiled. drained, with salt
Choline 6.3mg Beets, cooked, boiled. drained, with salt
Saturated Fat 0.028g 0.026g Sweet potato, frozen, cooked, baked, with salt
Monounsaturated Fat 0.035g 0.005g Beets, cooked, boiled. drained, with salt
Polyunsaturated fat 0.064g 0.053g Beets, cooked, boiled. drained, with salt
Tryptophan 0.02mg 0.021mg Sweet potato, frozen, cooked, baked, with salt
Threonine 0.049mg 0.085mg Sweet potato, frozen, cooked, baked, with salt
Isoleucine 0.05mg 0.086mg Sweet potato, frozen, cooked, baked, with salt
Leucine 0.071mg 0.126mg Sweet potato, frozen, cooked, baked, with salt
Lysine 0.06mg 0.084mg Sweet potato, frozen, cooked, baked, with salt
Methionine 0.019mg 0.042mg Sweet potato, frozen, cooked, baked, with salt
Phenylalanine 0.048mg 0.103mg Sweet potato, frozen, cooked, baked, with salt
Valine 0.059mg 0.112mg Sweet potato, frozen, cooked, baked, with salt
Histidine 0.022mg 0.032mg Sweet potato, frozen, cooked, baked, with salt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beets, cooked, boiled. drained, with salt Sweet potato, frozen, cooked, baked, with salt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
10%
Beets, cooked, boiled. drained, with salt
88%
Sweet potato, frozen, cooked, baked, with salt
Minerals Daily Need Coverage Score
21%
Beets, cooked, boiled. drained, with salt
29%
Sweet potato, frozen, cooked, baked, with salt

Comparison summary

Which food is lower in Sugar?
Sweet potato, frozen, cooked, baked, with salt
Sweet potato, frozen, cooked, baked, with salt is lower in Sugar (difference - 7.96g)
Which food contains less Sodium?
Sweet potato, frozen, cooked, baked, with salt
Sweet potato, frozen, cooked, baked, with salt contains less Sodium (difference - 41mg)
Which food is lower in Saturated Fat?
Sweet potato, frozen, cooked, baked, with salt
Sweet potato, frozen, cooked, baked, with salt is lower in Saturated Fat (difference - 0.002g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Beets, cooked, boiled. drained, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168506/nutrients
  2. Sweet potato, frozen, cooked, baked, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170542/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.