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Custard vs. Sweet potato — In-Depth Nutrition Comparison

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What are the differences between custard and sweet potato?

  • Custard is higher in vitamin B12, vitamin B2, phosphorus, and calcium, yet sweet potato is higher in vitamin A, copper, fiber, vitamin B6, and manganese.
  • Sweet potato's daily need coverage for vitamin A is 280% more.
  • The amount of cholesterol in sweet potato is lower.
  • The glycemic index of custard is lower.

We used Egg custards, dry mix, prepared with whole milk and Sweet potato, raw, unprepared types in this article.

Infographic

Custard 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 11% 42% 18% 13% 10% 14% 56% 11% 0.91% 33%
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 CalciumCalcium +363.3%
Contains more ZincZinc +70%
Contains more PhosphorusPhosphorus +176.6%
Contains more SeleniumSelenium +900%
Contains more MagnesiumMagnesium +56.3%
Contains more PotassiumPotassium +62.8%
Contains more IronIron +79.4%
Contains more CopperCopper +403.3%
Contains less SodiumSodium -34.5%
Contains more ManganeseManganese +3585.7%

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 0.33% 17% 1.2% 18% 15% 51% 2.5% 42% 15% 65% 0.5% 6.8% 6.4%
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +260.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +2300%
Contains more Vitamin AVitamin A +1263.5%
Contains more Vitamin EVitamin E +333.3%
Contains more Vitamin B1Vitamin B1 +27.9%
Contains more Vitamin B3Vitamin B3 +322%
Contains more Vitamin B5Vitamin B5 +14.4%
Contains more Vitamin B6Vitamin B6 +226.6%
Contains more Vitamin KVitamin K +800%
Contains more FolateFolate +22.2%
~equal in Choline ~12.3mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 4% 18% 73%
Protein: 3.99 g
Fats: 4 g
Carbs: 17.6 g
Water: 73.45 g
Other: 0.96 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 +154.1%
Contains more FatsFats +7900%
Contains more CarbsCarbs +14.3%
~equal in Water ~77.28g
~equal in Other ~0.98g

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 32% 9%
Saturated fat: Sat. Fat 2.032 g
Monounsaturated fat: Mono. Fat 1.127 g
Polyunsaturated fat: Poly. Fat 0.312 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 +112600%
Contains more Poly. FatPolyunsaturated fat +2128.6%
Contains less Sat. FatSaturated fat -99.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 4.63 g
Maltose: 0 g
Galactose: 0 g
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Custard Sweet potato DV% diff.
Vitamin A 52µg 709µg 73%
Vitamin B12 0.52µg 0µg 22%
Cholesterol 51mg 0mg 17%
Copper 0.03mg 0.151mg 13%
Vitamin B2 0.22mg 0.061mg 12%
Phosphorus 130mg 47mg 12%
Fiber 0g 3g 12%
Manganese 0.007mg 0.258mg 11%
Vitamin B6 0.064mg 0.209mg 11%
Calcium 139mg 30mg 11%
Selenium 6µg 0.6µg 10%
Saturated fat 2.032g 0.018g 9%
Vitamin D 47IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Fats 4g 0.05g 6%
Starch 12.65g 5%
Protein 3.99g 1.57g 5%
Potassium 207mg 337mg 4%
Iron 0.34mg 0.61mg 3%
Monounsaturated fat 1.127g 0.001g 3%
Vitamin C 0.1mg 2.4mg 3%
Vitamin B3 0.132mg 0.557mg 3%
Polyunsaturated fat 0.312g 0.014g 2%
Vitamin B5 0.699mg 0.8mg 2%
Calories 122kcal 86kcal 2%
Magnesium 16mg 25mg 2%
Zinc 0.51mg 0.3mg 2%
Vitamin B1 0.061mg 0.078mg 1%
Fructose 0g 0.7g 1%
Sodium 84mg 55mg 1%
Vitamin K 0.2µg 1.8µg 1%
Folate 9µg 11µg 1%
Carbs 17.6g 20.12g 1%
Vitamin E 0.06mg 0.26mg 1%
Net carbs 17.6g 17.12g N/A
Sugar 4.82g 4.18g N/A
Choline 11.8mg 12.3mg 0%
Tryptophan 0.082mg 0.031mg 0%
Threonine 0.192mg 0.083mg 0%
Isoleucine 0.207mg 0.055mg 0%
Leucine 0.337mg 0.092mg 0%
Lysine 0.214mg 0.066mg 0%
Methionine 0.091mg 0.029mg 0%
Phenylalanine 0.173mg 0.089mg 0%
Valine 0.233mg 0.086mg 0%
Histidine 0.092mg 0.031mg 0%
Omega-3 - DHA 0.003g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Custard Sweet potato
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
19%
Custard
31%
Sweet potato
Minerals Daily Need Coverage Score
21%
Custard
20%
Sweet potato

Comparison summary

Which food is lower in Cholesterol?
Sweet potato
Sweet potato is lower in Cholesterol (difference - 51mg)
Which food is lower in Sugar?
Sweet potato
Sweet potato is lower in Sugar (difference - 0.64g)
Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 29mg)
Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 2.014g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $1.3)
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in glycemic index?
Custard
Custard is lower in glycemic index (difference - 35)
Which food is richer in minerals?
?
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. Custard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168773/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.