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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.
  • Sweet potato's daily need coverage for vitamin A is 284% 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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 MagnesiumMagnesium +136%
Contains more CalciumCalcium +450%
Contains more IronIron +570.5%
Contains more CopperCopper +31.1%
Contains more ZincZinc +390%
Contains more PhosphorusPhosphorus +300%
Contains more ManganeseManganese +433.7%
Contains more SeleniumSelenium +5466.7%
Contains more PotassiumPotassium +51.1%
Contains less SodiumSodium -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.
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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 B1Vitamin B1 +462.8%
Contains more Vitamin B2Vitamin B2 +526.2%
Contains more Vitamin B3Vitamin B3 +1022.1%
Contains more Vitamin KVitamin K +216.7%
Contains more FolateFolate +681.8%
Contains more CholineCholine +79.7%
Contains more Vitamin CVitamin C +1100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +75.4%
Contains more Vitamin B6Vitamin B6 +36.6%
~equal in Vitamin E ~0.26mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Sweet potato DV% diff.
Vitamin A 0µg 709µg 79%
Selenium 33.4µg 0.6µg 60%
Manganese 1.377mg 0.258mg 49%
Iron 4.09mg 0.61mg 44%
Vitamin B3 6.25mg 0.557mg 36%
Vitamin B1 0.439mg 0.078mg 30%
Vitamin B2 0.382mg 0.061mg 25%
Sodium 601mg 55mg 24%
Protein 12.96g 1.57g 23%
Phosphorus 188mg 47mg 20%
Folate 86µg 11µg 19%
Calcium 165mg 30mg 14%
Carbs 55.77g 20.12g 12%
Polyunsaturated fat 1.72g 0.014g 11%
Calories 313kcal 86kcal 11%
Zinc 1.47mg 0.3mg 11%
Magnesium 59mg 25mg 8%
Vitamin B5 0.456mg 0.8mg 7%
Fiber 4.7g 3g 7%
Fats 4.27g 0.05g 6%
Starch 12.65g 5%
Copper 0.198mg 0.151mg 5%
Vitamin B6 0.153mg 0.209mg 4%
Saturated fat 0.989g 0.018g 4%
Monounsaturated fat 1.019g 0.001g 3%
Vitamin K 5.7µg 1.8µg 3%
Potassium 223mg 337mg 3%
Vitamin C 0.2mg 2.4mg 2%
Choline 22.1mg 12.3mg 2%
Fructose 0.7g 1%
Net carbs 51.07g 17.12g N/A
Sugar 6.42g 4.18g N/A
Vitamin E 0.24mg 0.26mg 0%
Tryptophan 0.092mg 0.031mg 0%
Threonine 0.299mg 0.083mg 0%
Isoleucine 0.258mg 0.055mg 0%
Leucine 0.461mg 0.092mg 0%
Lysine 0.215mg 0.066mg 0%
Methionine 0.105mg 0.029mg 0%
Phenylalanine 0.315mg 0.089mg 0%
Valine 0.31mg 0.086mg 0%
Histidine 0.15mg 0.031mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +725.5%
Contains more FatsFats +8440%
Contains more CarbsCarbs +177.2%
Contains more OtherOther +182.7%
Contains more WaterWater +218.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 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 +101800%
Contains more Poly. FatPolyunsaturated fat +12185.7%
Contains less Sat. FatSaturated fat -98.2%

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.