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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 and vitamin B6.
  • Daily need coverage for vitamin A for sweet potato is 284% 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
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 +24%
Contains more CalciumCalcium +153.3%
Contains more IronIron +568.9%
Contains more ZincZinc +196.7%
Contains more PhosphorusPhosphorus +144.7%
Contains more ManganeseManganese +93.8%
Contains more SeleniumSelenium +6150%
Contains more PotassiumPotassium +171.8%
Contains less SodiumSodium -92.1%
~equal in Copper ~0.151mg

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% 0% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
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 +698.7%
Contains more Vitamin B2Vitamin B2 +345.9%
Contains more Vitamin B3Vitamin B3 +876.5%
Contains more FolateFolate +1100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +86.5%
Contains more Vitamin B6Vitamin B6 +703.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Crouton Sweet potato DV% diff.
Vitamin A 0µg 709µg 79%
Selenium 37.5µg 0.6µg 67%
Vitamin B1 0.623mg 0.078mg 45%
Iron 4.08mg 0.61mg 43%
Vitamin B3 5.439mg 0.557mg 31%
Folate 132µg 11µg 30%
Sodium 698mg 55mg 28%
Protein 11.9g 1.57g 21%
Carbs 73.5g 20.12g 18%
Vitamin B2 0.272mg 0.061mg 16%
Calories 407kcal 86kcal 16%
Vitamin B6 0.026mg 0.209mg 14%
Manganese 0.5mg 0.258mg 11%
Fats 6.6g 0.05g 10%
Phosphorus 115mg 47mg 10%
Fiber 5.1g 3g 8%
Polyunsaturated fat 1.273g 0.014g 8%
Monounsaturated fat 3.059g 0.001g 8%
Saturated fat 1.51g 0.018g 7%
Vitamin B5 0.429mg 0.8mg 7%
Potassium 124mg 337mg 6%
Zinc 0.89mg 0.3mg 5%
Starch 12.65g 5%
Calcium 76mg 30mg 5%
Vitamin C 0mg 2.4mg 3%
Choline 12.3mg 2%
Vitamin K 1.8µg 2%
Vitamin E 0.26mg 2%
Copper 0.163mg 0.151mg 1%
Magnesium 31mg 25mg 1%
Fructose 0.7g 1%
Net carbs 68.4g 17.12g N/A
Sugar 4.18g N/A
Tryptophan 0.14mg 0.031mg 0%
Threonine 0.337mg 0.083mg 0%
Isoleucine 0.456mg 0.055mg 0%
Leucine 0.832mg 0.092mg 0%
Lysine 0.278mg 0.066mg 0%
Methionine 0.211mg 0.029mg 0%
Phenylalanine 0.586mg 0.089mg 0%
Valine 0.514mg 0.086mg 0%
Histidine 0.255mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +658%
Contains more FatsFats +13100%
Contains more CarbsCarbs +265.3%
Contains more OtherOther +155.1%
Contains more WaterWater +1305.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 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 +305800%
Contains more Poly. FatPolyunsaturated fat +8992.9%
Contains less Sat. FatSaturated fat -98.8%

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. 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.