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  6. Fruit preserves vs. Sweet potato

Fruit preserves vs. Sweet potato — In-Depth Nutrition Comparison

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The main differences between fruit preserves and sweet potato

  • Fruit preserves are richer in vitamin C, yet sweet potato is richer in vitamin A, vitamin B5, vitamin B6, manganese, potassium, fiber, copper, and vitamin B1.
  • Daily need coverage for vitamin A for sweet potato is 284% higher.
  • Fruit preserves contain 4 times more vitamin C than sweet potato. Fruit preserves contain 8.8mg of vitamin C, while sweet potato contains 2.4mg.
  • Fruit preserves have a lower glycemic index than sweet potato.

Food types used in this article are Jams and preserves and Sweet potato, raw, unprepared.

Infographic

Fruit preserves 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 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
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 less SodiumSodium -41.8%
Contains more SeleniumSelenium +233.3%
Contains more MagnesiumMagnesium +525%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +337.7%
Contains more IronIron +24.5%
Contains more CopperCopper +51%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +147.4%
Contains more ManganeseManganese +545%

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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
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 +266.7%
Contains more Vitamin B2Vitamin B2 +24.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +116.7%
Contains more Vitamin B1Vitamin B1 +387.5%
Contains more Vitamin B3Vitamin B3 +1447.2%
Contains more Vitamin B5Vitamin B5 +3900%
Contains more Vitamin B6Vitamin B6 +945%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +20.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~11µg

All nutrients comparison - raw data values

Nutrient Fruit preserves Sweet potato DV% diff.
Vitamin A 0µg 709µg 79%
Vitamin B5 0.02mg 0.8mg 16%
Carbs 68.86g 20.12g 16%
Vitamin B6 0.02mg 0.209mg 15%
Calories 278kcal 86kcal 10%
Manganese 0.04mg 0.258mg 9%
Fiber 1.1g 3g 8%
Potassium 77mg 337mg 8%
Vitamin C 8.8mg 2.4mg 7%
Copper 0.1mg 0.151mg 6%
Starch 12.65g 5%
Vitamin B1 0.016mg 0.078mg 5%
Magnesium 4mg 25mg 5%
Phosphorus 19mg 47mg 4%
Selenium 2µg 0.6µg 3%
Vitamin B3 0.036mg 0.557mg 3%
Zinc 0.06mg 0.3mg 2%
Iron 0.49mg 0.61mg 2%
Protein 0.37g 1.57g 2%
Vitamin K 0µg 1.8µg 2%
Fructose 0.7g 1%
Sodium 32mg 55mg 1%
Calcium 20mg 30mg 1%
Vitamin E 0.12mg 0.26mg 1%
Vitamin B2 0.076mg 0.061mg 1%
Fats 0.07g 0.05g 0%
Net carbs 67.76g 17.12g N/A
Sugar 48.5g 4.18g N/A
Folate 11µg 11µg 0%
Choline 10.2mg 12.3mg 0%
Saturated fat 0.01g 0.018g 0%
Monounsaturated fat 0.038g 0.001g 0%
Polyunsaturated fat 0g 0.014g 0%
Tryptophan 0.008mg 0.031mg 0%
Threonine 0.023mg 0.083mg 0%
Isoleucine 0.017mg 0.055mg 0%
Leucine 0.037mg 0.092mg 0%
Lysine 0.03mg 0.066mg 0%
Methionine 0.001mg 0.029mg 0%
Phenylalanine 0.021mg 0.089mg 0%
Valine 0.021mg 0.086mg 0%
Histidine 0.014mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 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 FatsFats +40%
Contains more CarbsCarbs +242.2%
Contains more ProteinProtein +324.3%
Contains more WaterWater +153.6%
Contains more OtherOther +326.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 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 less Sat. FatSaturated fat -44.4%
Contains more Mono. FatMonounsaturated fat +3700%
Contains more Poly. FatPolyunsaturated fat +∞%

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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.