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  6. Feta vs. Sweet potato

Feta vs. Sweet potato — In-Depth Nutrition Comparison

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What are the main differences between feta and sweet potato?

  • Feta is richer in vitamin B12, vitamin B2, calcium, phosphorus, selenium, and zinc, while sweet potato is higher in vitamin A.
  • Sweet potato's daily need coverage for vitamin A is 275% higher.
  • Sweet potato is lower in cholesterol.
  • Sweet potato has a higher glycemic index (70) than feta (27).

We used Cheese, feta and Sweet potato, raw, unprepared types in this comparison.

Infographic

Feta 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.
Feta
Feta
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
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 +1543.3%
Contains more ZincZinc +860%
Contains more PhosphorusPhosphorus +617%
Contains more SeleniumSelenium +2400%
Contains more MagnesiumMagnesium +31.6%
Contains more PotassiumPotassium +443.5%
Contains more CopperCopper +371.9%
Contains less SodiumSodium -94%
Contains more ManganeseManganese +821.4%
~equal in Iron ~0.61mg

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.
Feta
Feta
9
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
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 B1Vitamin B1 +97.4%
Contains more Vitamin B2Vitamin B2 +1283.6%
Contains more Vitamin B3Vitamin B3 +77.9%
Contains more Vitamin B5Vitamin B5 +20.9%
Contains more Vitamin B6Vitamin B6 +102.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +190.9%
Contains more CholineCholine +25.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +467.2%
Contains more Vitamin EVitamin E +44.4%
~equal in Vitamin K ~1.8µg

All nutrients comparison - raw data values

Nutrient Feta Sweet potato DV% diff.
Vitamin B12 1.69µg 0µg 70%
Saturated fat 14.946g 0.018g 68%
Vitamin A 125µg 709µg 65%
Vitamin B2 0.844mg 0.061mg 60%
Calcium 493mg 30mg 46%
Phosphorus 337mg 47mg 41%
Sodium 917mg 55mg 37%
Fats 21.28g 0.05g 33%
Cholesterol 89mg 0mg 30%
Selenium 15µg 0.6µg 26%
Protein 14.21g 1.57g 25%
Zinc 2.88mg 0.3mg 23%
Vitamin B6 0.424mg 0.209mg 17%
Copper 0.032mg 0.151mg 13%
Monounsaturated fat 4.623g 0.001g 12%
Fiber 0g 3g 12%
Manganese 0.028mg 0.258mg 10%
Calories 264kcal 86kcal 9%
Potassium 62mg 337mg 8%
Vitamin B1 0.154mg 0.078mg 6%
Starch 12.65g 5%
Carbs 4.09g 20.12g 5%
Folate 32µg 11µg 5%
Polyunsaturated fat 0.591g 0.014g 4%
Vitamin C 0mg 2.4mg 3%
Vitamin B3 0.991mg 0.557mg 3%
Vitamin B5 0.967mg 0.8mg 3%
Vitamin D 0.4µg 0µg 2%
Vitamin D 16IU 0IU 2%
Choline 15.4mg 12.3mg 1%
Magnesium 19mg 25mg 1%
Iron 0.65mg 0.61mg 1%
Vitamin E 0.18mg 0.26mg 1%
Fructose 0.7g 1%
Net carbs 4.09g 17.12g N/A
Sugar 4.09g 4.18g N/A
Vitamin K 1.8µg 1.8µg 0%
Tryptophan 0.2mg 0.031mg 0%
Threonine 0.637mg 0.083mg 0%
Isoleucine 0.803mg 0.055mg 0%
Leucine 1.395mg 0.092mg 0%
Lysine 1.219mg 0.066mg 0%
Methionine 0.368mg 0.029mg 0%
Phenylalanine 0.675mg 0.089mg 0%
Valine 1.065mg 0.086mg 0%
Histidine 0.397mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
Feta
3
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 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 +805.1%
Contains more FatsFats +42460%
Contains more OtherOther +430.6%
Contains more CarbsCarbs +391.9%
Contains more WaterWater +39.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
Feta
2
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 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 +462200%
Contains more Poly. FatPolyunsaturated fat +4121.4%
Contains less Sat. FatSaturated fat -99.9%

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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.