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  6. Glutinous rice vs. Sweet potato

Glutinous rice vs. Sweet potato — In-Depth Nutrition Comparison

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Important differences between glutinous rice and sweet potato

  • Glutinous rice has more selenium; however, sweet potato has more vitamin A, vitamin B6, vitamin B5, copper, potassium, fiber, iron, and phosphorus.
  • Sweet potato's daily need coverage for vitamin A is 284% more.
  • Glutinous rice has 9 times more selenium than sweet potato. Glutinous rice has 5.6µg of selenium, while sweet potato has 0.6µg.
  • Glutinous rice has a higher glycemic index than sweet potato.

The food varieties used in the comparison are Rice, white, glutinous, unenriched, cooked and Sweet potato, raw, unprepared.

Infographic

Glutinous rice 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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
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 ZincZinc +36.7%
Contains less SodiumSodium -90.9%
Contains more SeleniumSelenium +833.3%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +3270%
Contains more IronIron +335.7%
Contains more CopperCopper +208.2%
Contains more PhosphorusPhosphorus +487.5%
~equal in Manganese ~0.258mg

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% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +550%
Contains more Vitamin B1Vitamin B1 +290%
Contains more Vitamin B2Vitamin B2 +369.2%
Contains more Vitamin B3Vitamin B3 +92.1%
Contains more Vitamin B5Vitamin B5 +272.1%
Contains more Vitamin B6Vitamin B6 +703.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1000%
Contains more CholineCholine +485.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Glutinous rice Sweet potato DV% diff.
Vitamin A 0µg 709µg 79%
Vitamin B6 0.026mg 0.209mg 14%
Vitamin B5 0.215mg 0.8mg 12%
Copper 0.049mg 0.151mg 11%
Potassium 10mg 337mg 10%
Selenium 5.6µg 0.6µg 9%
Fiber 1g 3g 8%
Phosphorus 8mg 47mg 6%
Iron 0.14mg 0.61mg 6%
Starch 12.65g 5%
Vitamin B1 0.02mg 0.078mg 5%
Magnesium 5mg 25mg 5%
Vitamin B2 0.013mg 0.061mg 4%
Calcium 2mg 30mg 3%
Folate 1µg 11µg 3%
Vitamin C 0mg 2.4mg 3%
Vitamin K 0µg 1.8µg 2%
Sodium 5mg 55mg 2%
Choline 2.1mg 12.3mg 2%
Vitamin B3 0.29mg 0.557mg 2%
Calories 97kcal 86kcal 1%
Protein 2.02g 1.57g 1%
Zinc 0.41mg 0.3mg 1%
Fructose 0.7g 1%
Vitamin E 0.04mg 0.26mg 1%
Fats 0.19g 0.05g 0%
Carbs 21.09g 20.12g 0%
Net carbs 20.09g 17.12g N/A
Sugar 0.05g 4.18g N/A
Manganese 0.262mg 0.258mg 0%
Saturated fat 0.039g 0.018g 0%
Monounsaturated fat 0.07g 0.001g 0%
Polyunsaturated fat 0.069g 0.014g 0%
Tryptophan 0.023mg 0.031mg 0%
Threonine 0.072mg 0.083mg 0%
Isoleucine 0.087mg 0.055mg 0%
Leucine 0.167mg 0.092mg 0%
Lysine 0.073mg 0.066mg 0%
Methionine 0.047mg 0.029mg 0%
Phenylalanine 0.108mg 0.089mg 0%
Valine 0.123mg 0.086mg 0%
Histidine 0.047mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 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 +28.7%
Contains more FatsFats +280%
Contains more OtherOther +1300%
~equal in Carbs ~20.12g
~equal in Water ~77.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 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 +6900%
Contains more Poly. FatPolyunsaturated fat +392.9%
Contains less Sat. FatSaturated fat -53.8%

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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.