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  6. Crouton vs. Sweet potato

Crouton vs. Sweet potato — In-Depth Nutrition Comparison

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How are Crouton and Sweet potato different?

  • Crouton is higher in Selenium, Vitamin B1, Iron, Vitamin B3, Folate, Vitamin B2, and Manganese, however, Sweet potato is richer in Vitamin A RAE, and Vitamin B6.
  • Daily need coverage for Vitamin A RAE from Sweet potato is 79% higher.
  • Crouton contains 63 times more Selenium than Sweet potato. While Crouton contains 37.5µg of Selenium, Sweet potato contains only 0.6µg.
  • Sweet potato has less Sodium.

Croutons, plain and Sweet potato, raw, unprepared are the varieties used in this article.

Infographic

Crouton 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.
Crouton
Crouton
8
:
2
Sweet potato
Sweet potato
Contains more Calcium +153.3%
Contains more Iron +568.9%
Contains more Magnesium +24%
Contains more Phosphorus +144.7%
Contains more Zinc +196.7%
Contains more Manganese +93.8%
Contains more Selenium +6150%
Contains more Potassium +171.8%
Contains less Sodium -92.1%
Equal in Copper - 0.151
Crouton
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 153% 23% 50% 11% 92% 25% 55% 66% 205%
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 +153.3%
Contains more Iron +568.9%
Contains more Magnesium +24%
Contains more Phosphorus +144.7%
Contains more Zinc +196.7%
Contains more Manganese +93.8%
Contains more Selenium +6150%
Contains more Potassium +171.8%
Contains less Sodium -92.1%
Equal in Copper - 0.151

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.
Crouton
Crouton
4
:
7
Sweet potato
Sweet potato
Contains more Vitamin B1 +698.7%
Contains more Vitamin B2 +345.9%
Contains more Vitamin B3 +876.5%
Contains more Folate +1100%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +86.5%
Contains more Vitamin B6 +703.8%
Crouton
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 156% 63% 102% 26% 6% 99% 0% 0%
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 +698.7%
Contains more Vitamin B2 +345.9%
Contains more Vitamin B3 +876.5%
Contains more Folate +1100%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +86.5%
Contains more Vitamin B6 +703.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Crouton
Crouton
4
:
1
Sweet potato
Sweet potato
Contains more Protein +658%
Contains more Fats +13100%
Contains more Carbs +265.3%
Contains more Other +155.1%
Contains more Water +1305.1%
Crouton
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 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 +658%
Contains more Fats +13100%
Contains more Carbs +265.3%
Contains more Other +155.1%
Contains more Water +1305.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Crouton
Crouton
2
:
1
Sweet potato
Sweet potato
Contains more Monounsaturated Fat +305800%
Contains more Polyunsaturated fat +8992.9%
Contains less Saturated Fat -98.8%
Crouton
26% 52% 22%
Saturated Fat: 1.51 g
Monounsaturated Fat: 3.059 g
Polyunsaturated fat: 1.273 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 +305800%
Contains more Polyunsaturated fat +8992.9%
Contains less Saturated Fat -98.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crouton Sweet potato Opinion
Net carbs 68.4g 17.12g Crouton
Protein 11.9g 1.57g Crouton
Fats 6.6g 0.05g Crouton
Carbs 73.5g 20.12g Crouton
Calories 407kcal 86kcal Crouton
Starch 12.65g Sweet potato
Fructose 0.7g Sweet potato
Sugar 4.18g Crouton
Fiber 5.1g 3g Crouton
Calcium 76mg 30mg Crouton
Iron 4.08mg 0.61mg Crouton
Magnesium 31mg 25mg Crouton
Phosphorus 115mg 47mg Crouton
Potassium 124mg 337mg Sweet potato
Sodium 698mg 55mg Sweet potato
Zinc 0.89mg 0.3mg Crouton
Copper 0.163mg 0.151mg Crouton
Manganese 0.5mg 0.258mg Crouton
Selenium 37.5µg 0.6µg Crouton
Vitamin A 0IU 14187IU Sweet potato
Vitamin A RAE 0µg 709µg Sweet potato
Vitamin E 0.26mg Sweet potato
Vitamin C 0mg 2.4mg Sweet potato
Vitamin B1 0.623mg 0.078mg Crouton
Vitamin B2 0.272mg 0.061mg Crouton
Vitamin B3 5.439mg 0.557mg Crouton
Vitamin B5 0.429mg 0.8mg Sweet potato
Vitamin B6 0.026mg 0.209mg Sweet potato
Folate 132µg 11µg Crouton
Vitamin K 1.8µg Sweet potato
Tryptophan 0.14mg 0.031mg Crouton
Threonine 0.337mg 0.083mg Crouton
Isoleucine 0.456mg 0.055mg Crouton
Leucine 0.832mg 0.092mg Crouton
Lysine 0.278mg 0.066mg Crouton
Methionine 0.211mg 0.029mg Crouton
Phenylalanine 0.586mg 0.089mg Crouton
Valine 0.514mg 0.086mg Crouton
Histidine 0.255mg 0.031mg Crouton
Saturated Fat 1.51g 0.018g Sweet potato
Monounsaturated Fat 3.059g 0.001g Crouton
Polyunsaturated fat 1.273g 0.014g Crouton

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crouton 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%
Crouton
85%
Sweet potato
Minerals Daily Need Coverage Score
70%
Crouton
20%
Sweet potato

Comparison summary

Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 643mg)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 1.492g)
Which food is lower in glycemic index?
Sweet potato
Sweet potato is lower in glycemic index (difference - 2)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $1.3)
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 4.18g)
Which food is richer in minerals?
Crouton
Crouton is relatively richer in minerals
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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.