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  6. Wheat Bread vs. Sweet potato

Wheat Bread vs. Sweet potato — In-Depth Nutrition Comparison

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Important differences between Wheat Bread and Sweet potato

  • Wheat Bread has more Selenium, Manganese, Iron, Vitamin B3, Vitamin B1, Vitamin B2, Phosphorus, and Folate, however, Sweet potato has more Vitamin A RAE.
  • Sweet potato's daily need coverage for Vitamin A RAE is 79% more.
  • Wheat Bread has 56 times more Selenium than Sweet potato. Wheat Bread has 33.4µg of Selenium, while Sweet potato has 0.6µg.
  • Sweet potato is lower in Sodium.

The food varieties used in the comparison are Bread, wheat, toasted and Sweet potato, raw, unprepared.

Infographic

Wheat Bread 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.
Wheat Bread
Wheat Bread
8
:
2
Sweet potato
Sweet potato
Contains more Calcium +450%
Contains more Iron +570.5%
Contains more Magnesium +136%
Contains more Phosphorus +300%
Contains more Zinc +390%
Contains more Copper +31.1%
Contains more Manganese +433.7%
Contains more Selenium +5466.7%
Contains more Potassium +51.1%
Contains less Sodium -90.8%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Contains more Calcium +450%
Contains more Iron +570.5%
Contains more Magnesium +136%
Contains more Phosphorus +300%
Contains more Zinc +390%
Contains more Copper +31.1%
Contains more Manganese +433.7%
Contains more Selenium +5466.7%
Contains more Potassium +51.1%
Contains less Sodium -90.8%

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.
Wheat Bread
Wheat Bread
5
:
5
Sweet potato
Sweet potato
Contains more Vitamin B1 +462.8%
Contains more Vitamin B2 +526.2%
Contains more Vitamin B3 +1022.1%
Contains more Folate +681.8%
Contains more Vitamin K +216.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +1100%
Contains more Vitamin B5 +75.4%
Contains more Vitamin B6 +36.6%
Equal in Vitamin E - 0.26
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Contains more Vitamin B1 +462.8%
Contains more Vitamin B2 +526.2%
Contains more Vitamin B3 +1022.1%
Contains more Folate +681.8%
Contains more Vitamin K +216.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +1100%
Contains more Vitamin B5 +75.4%
Contains more Vitamin B6 +36.6%
Equal in Vitamin E - 0.26

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
4
:
1
Sweet potato
Sweet potato
Contains more Protein +725.5%
Contains more Fats +8440%
Contains more Carbs +177.2%
Contains more Other +182.7%
Contains more Water +218.9%
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more Protein +725.5%
Contains more Fats +8440%
Contains more Carbs +177.2%
Contains more Other +182.7%
Contains more Water +218.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
1
Sweet potato
Sweet potato
Contains more Monounsaturated Fat +101800%
Contains more Polyunsaturated fat +12185.7%
Contains less Saturated Fat -98.2%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Contains more Monounsaturated Fat +101800%
Contains more Polyunsaturated fat +12185.7%
Contains less Saturated Fat -98.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Bread Sweet potato Opinion
Net carbs 51.07g 17.12g Wheat Bread
Protein 12.96g 1.57g Wheat Bread
Fats 4.27g 0.05g Wheat Bread
Carbs 55.77g 20.12g Wheat Bread
Calories 313kcal 86kcal Wheat Bread
Starch 12.65g Sweet potato
Fructose 0.7g Sweet potato
Sugar 6.42g 4.18g Sweet potato
Fiber 4.7g 3g Wheat Bread
Calcium 165mg 30mg Wheat Bread
Iron 4.09mg 0.61mg Wheat Bread
Magnesium 59mg 25mg Wheat Bread
Phosphorus 188mg 47mg Wheat Bread
Potassium 223mg 337mg Sweet potato
Sodium 601mg 55mg Sweet potato
Zinc 1.47mg 0.3mg Wheat Bread
Copper 0.198mg 0.151mg Wheat Bread
Manganese 1.377mg 0.258mg Wheat Bread
Selenium 33.4µg 0.6µg Wheat Bread
Vitamin A 0IU 14187IU Sweet potato
Vitamin A RAE 0µg 709µg Sweet potato
Vitamin E 0.24mg 0.26mg Sweet potato
Vitamin C 0.2mg 2.4mg Sweet potato
Vitamin B1 0.439mg 0.078mg Wheat Bread
Vitamin B2 0.382mg 0.061mg Wheat Bread
Vitamin B3 6.25mg 0.557mg Wheat Bread
Vitamin B5 0.456mg 0.8mg Sweet potato
Vitamin B6 0.153mg 0.209mg Sweet potato
Folate 86µg 11µg Wheat Bread
Vitamin K 5.7µg 1.8µg Wheat Bread
Tryptophan 0.092mg 0.031mg Wheat Bread
Threonine 0.299mg 0.083mg Wheat Bread
Isoleucine 0.258mg 0.055mg Wheat Bread
Leucine 0.461mg 0.092mg Wheat Bread
Lysine 0.215mg 0.066mg Wheat Bread
Methionine 0.105mg 0.029mg Wheat Bread
Phenylalanine 0.315mg 0.089mg Wheat Bread
Valine 0.31mg 0.086mg Wheat Bread
Histidine 0.15mg 0.031mg Wheat Bread
Saturated Fat 0.989g 0.018g Sweet potato
Monounsaturated Fat 1.019g 0.001g Wheat Bread
Polyunsaturated fat 1.72g 0.014g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Sweet potato
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Wheat Bread
85%
Sweet potato
Minerals Daily Need Coverage Score
89%
Wheat Bread
20%
Sweet potato

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 10)
Which food is lower in Sugar?
Sweet potato
Sweet potato is lower in Sugar (difference - 2.24g)
Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 546mg)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.971g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.