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  6. Butter cookie vs. Sweet potato

Butter cookie vs. Sweet potato — In-Depth Nutrition Comparison

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Important differences between butter cookie and sweet potato

  • Butter cookie has more vitamin B1, vitamin B2, iron, vitamin B3, folate, vitamin B12, and selenium; however, sweet potato has more vitamin A.
  • Sweet potato's daily need coverage for vitamin A is 270% more.
  • Sweet potato has a higher glycemic index than butter cookie.

The food varieties used in the comparison are Cookies, butter, commercially prepared, enriched and Sweet potato, raw, unprepared.

Infographic

Butter cookie 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 8.6% 8.7% 9.8% 83% 67% 10% 44% 37% 22% 46%
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 IronIron +263.9%
Contains more CopperCopper +32.5%
Contains more ZincZinc +26.7%
Contains more PhosphorusPhosphorus +117%
Contains more SeleniumSelenium +1300%
Contains more MagnesiumMagnesium +108.3%
Contains more PotassiumPotassium +203.6%
Contains less SodiumSodium -80.5%
Contains more ManganeseManganese +51.8%
~equal in Calcium ~30mg

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% 55% 12% 6% 93% 77% 60% 29% 8.3% 45% 4.3% 57% 3.5%
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 +123.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +374.4%
Contains more Vitamin B2Vitamin B2 +449.2%
Contains more Vitamin B3Vitamin B3 +472.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +590.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +329.7%
Contains more Vitamin B5Vitamin B5 +63.9%
Contains more Vitamin B6Vitamin B6 +480.6%
Contains more CholineCholine +89.2%
~equal in Vitamin K ~1.8µg

All nutrients comparison - raw data values

Nutrient Butter cookie Sweet potato DV% diff.
Vitamin A 165µg 709µg 60%
Saturated fat 11.051g 0.018g 50%
Cholesterol 117mg 0mg 39%
Fats 18.8g 0.05g 29%
Vitamin B1 0.37mg 0.078mg 24%
Vitamin B2 0.335mg 0.061mg 21%
Iron 2.22mg 0.61mg 20%
Calories 467kcal 86kcal 19%
Carbs 68.9g 20.12g 16%
Folate 76µg 11µg 16%
Vitamin B3 3.19mg 0.557mg 16%
Vitamin B12 0.36µg 0µg 15%
Selenium 8.4µg 0.6µg 14%
Monounsaturated fat 5.522g 0.001g 14%
Vitamin B6 0.036mg 0.209mg 13%
Sodium 282mg 55mg 10%
Protein 6.1g 1.57g 9%
Fiber 0.8g 3g 9%
Phosphorus 102mg 47mg 8%
Potassium 111mg 337mg 7%
Polyunsaturated fat 0.982g 0.014g 6%
Vitamin B5 0.488mg 0.8mg 6%
Starch 12.65g 5%
Copper 0.2mg 0.151mg 5%
Manganese 0.17mg 0.258mg 4%
Vitamin C 0mg 2.4mg 3%
Magnesium 12mg 25mg 3%
Vitamin D 0.4µg 0µg 2%
Vitamin E 0.58mg 0.26mg 2%
Vitamin D 16IU 0IU 2%
Fructose 0.7g 1%
Choline 6.5mg 12.3mg 1%
Zinc 0.38mg 0.3mg 1%
Net carbs 68.1g 17.12g N/A
Calcium 29mg 30mg 0%
Sugar 20.24g 4.18g N/A
Vitamin K 1.7µg 1.8µg 0%
Tryptophan 0.084mg 0.031mg 0%
Threonine 0.215mg 0.083mg 0%
Isoleucine 0.277mg 0.055mg 0%
Leucine 0.471mg 0.092mg 0%
Lysine 0.308mg 0.066mg 0%
Methionine 0.131mg 0.029mg 0%
Phenylalanine 0.299mg 0.089mg 0%
Valine 0.315mg 0.086mg 0%
Histidine 0.136mg 0.031mg 0%
Omega-3 - EPA 0.011g 0g N/A
Omega-3 - DHA 0.007g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 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 +288.5%
Contains more FatsFats +37500%
Contains more CarbsCarbs +242.4%
Contains more OtherOther +63.3%
Contains more WaterWater +1580%

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 31% 6%
Saturated fat: Sat. Fat 11.051 g
Monounsaturated fat: Mono. Fat 5.522 g
Polyunsaturated fat: Poly. Fat 0.982 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 +552100%
Contains more Poly. FatPolyunsaturated fat +6914.3%
Contains less Sat. FatSaturated fat -99.8%

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. Butter cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/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.