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  6. Juice vs. Sweet potato

Juice vs. Sweet potato — In-Depth Nutrition Comparison

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What are the differences between juice and sweet potato?

  • Juice is higher in vitamin B2, vitamin B3, vitamin B1, vitamin B6, and vitamin C, yet sweet potato is higher in vitamin A, vitamin B5, copper, fiber, and manganese.
  • Sweet potato's daily need coverage for vitamin A is 283% more.
  • Juice has 9 times more vitamin B3 than sweet potato. While juice has 5mg of vitamin B3, sweet potato has only 0.557mg.
  • The glycemic index of juice is lower.

We used Beverages, Orange juice drink and Sweet potato, raw, unprepared types in this article.

Infographic

Juice 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.
Juice
Juice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.6% 3.7% 4.1% 6% 0.55% 1.7% 0.26% 0.91% 0%
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 -96.4%
Contains more MagnesiumMagnesium +733.3%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +702.4%
Contains more IronIron +454.5%
Contains more CopperCopper +738.9%
Contains more ZincZinc +1400%
Contains more PhosphorusPhosphorus +1075%
Contains more ManganeseManganese +3585.7%
Contains more SeleniumSelenium +∞%

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.
Juice
Juice
5
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 50% 0.67% 0.4% 0% 95% 99% 94% 3.6% 115% 0% 0% 3% 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 CVitamin C +525%
Contains more Vitamin B1Vitamin B1 +387.2%
Contains more Vitamin B2Vitamin B2 +604.9%
Contains more Vitamin B3Vitamin B3 +797.7%
Contains more Vitamin B6Vitamin B6 +139.2%
Contains more Vitamin AVitamin A +35350%
Contains more Vitamin EVitamin E +1200%
Contains more Vitamin B5Vitamin B5 +1233.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +175%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Juice Sweet potato DV% diff.
Vitamin A 2µg 709µg 79%
Vitamin B2 0.43mg 0.061mg 28%
Vitamin B3 5mg 0.557mg 28%
Vitamin B1 0.38mg 0.078mg 25%
Vitamin B6 0.5mg 0.209mg 22%
Vitamin B5 0.06mg 0.8mg 15%
Copper 0.018mg 0.151mg 15%
Vitamin C 15mg 2.4mg 14%
Fiber 0.2g 3g 11%
Manganese 0.007mg 0.258mg 11%
Potassium 42mg 337mg 9%
Iron 0.11mg 0.61mg 6%
Phosphorus 4mg 47mg 6%
Starch 12.65g 5%
Magnesium 3mg 25mg 5%
Calcium 2mg 30mg 3%
Protein 0.2g 1.57g 3%
Zinc 0.02mg 0.3mg 3%
Vitamin K 0µg 1.8µg 2%
Choline 12.3mg 2%
Folate 4µg 11µg 2%
Calories 54kcal 86kcal 2%
Sodium 2mg 55mg 2%
Carbs 13.41g 20.12g 2%
Vitamin E 0.02mg 0.26mg 2%
Selenium 0µg 0.6µg 1%
Fructose 0.7g 1%
Fats 0g 0.05g 0%
Net carbs 13.21g 17.12g N/A
Sugar 9.36g 4.18g N/A
Saturated fat 0g 0.018g 0%
Monounsaturated fat 0.01g 0.001g 0%
Polyunsaturated fat 0.01g 0.014g 0%
Tryptophan 0.031mg 0%
Threonine 0.083mg 0%
Isoleucine 0.055mg 0%
Leucine 0.092mg 0%
Lysine 0.066mg 0%
Methionine 0.029mg 0%
Phenylalanine 0.089mg 0%
Valine 0.086mg 0%
Histidine 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Juice
Juice
1
13% 86%
Protein: 0.2 g
Fats: 0 g
Carbs: 13.41 g
Water: 86.2 g
Other: 0.19 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 WaterWater +11.5%
Contains more ProteinProtein +685%
Contains more FatsFats +∞%
Contains more CarbsCarbs +50%
Contains more OtherOther +415.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Juice
Juice
2
50% 50%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.01 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 -100%
Contains more Mono. FatMonounsaturated fat +900%
Contains more Poly. FatPolyunsaturated fat +40%

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. Juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169044/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.