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  6. Malt vs. Sweet potato

Malt vs. Sweet potato — In-Depth Nutrition Comparison

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A recap on differences between Malt and Sweet potato

  • Malt is higher in Vitamin B12, Vitamin B2, and Selenium, yet Sweet potato is higher in Vitamin A RAE, Copper, Vitamin B6, Fiber, Vitamin B5, and Manganese.
  • Sweet potato covers your daily Vitamin A RAE needs 76% more than Malt.
  • The amount of Saturated Fat in Sweet potato is lower.

Food varieties used in this article are Beverages, Malted drink mix, chocolate, powder, prepared with whole milk and Sweet potato, raw, unprepared.

Infographic

Malt 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.
Malt
Malt
4
:
6
Sweet potato
Sweet potato
Contains more Calcium +226.7%
Contains more Phosphorus +93.6%
Contains more Zinc +36.7%
Contains more Selenium +800%
Contains more Iron +190.5%
Contains more Magnesium +66.7%
Contains more Potassium +95.9%
Contains more Copper +308.1%
Contains more Manganese +222.5%
Equal in Sodium - 55
Malt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 8% 11% 39% 16% 8% 12% 13% 11% 30%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Contains more Calcium +226.7%
Contains more Phosphorus +93.6%
Contains more Zinc +36.7%
Contains more Selenium +800%
Contains more Iron +190.5%
Contains more Magnesium +66.7%
Contains more Potassium +95.9%
Contains more Copper +308.1%
Contains more Manganese +222.5%
Equal in Sodium - 55

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.
Malt
Malt
2
:
10
Sweet potato
Sweet potato
Contains more Vitamin B2 +201.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +14833.7%
Contains more Vitamin E +333.3%
Contains more Vitamin C +2300%
Contains more Vitamin B1 +44.4%
Contains more Vitamin B3 +115.1%
Contains more Vitamin B5 +126%
Contains more Vitamin B6 +354.3%
Contains more Folate +22.2%
Contains more Vitamin K +500%
Malt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 2% 0% 1% 14% 43% 5% 22% 11% 7% 53% 1%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Contains more Vitamin B2 +201.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +14833.7%
Contains more Vitamin E +333.3%
Contains more Vitamin C +2300%
Contains more Vitamin B1 +44.4%
Contains more Vitamin B3 +115.1%
Contains more Vitamin B5 +126%
Contains more Vitamin B6 +354.3%
Contains more Folate +22.2%
Contains more Vitamin K +500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Malt
Malt
3
:
2
Sweet potato
Sweet potato
Contains more Protein +114.6%
Contains more Fats +6480%
Contains more Carbs +79.6%
Contains more Other +22.5%
Equal in Water - 77.28
Malt
3% 3% 11% 81%
Protein: 3.37 g
Fats: 3.29 g
Carbs: 11.2 g
Water: 81.34 g
Other: 0.8 g
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more Protein +114.6%
Contains more Fats +6480%
Contains more Carbs +79.6%
Contains more Other +22.5%
Equal in Water - 77.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Malt
Malt
2
:
1
Sweet potato
Sweet potato
Contains more Monounsaturated Fat +82600%
Contains more Polyunsaturated fat +1385.7%
Contains less Saturated Fat -99%
Malt
65% 28% 7%
Saturated Fat: 1.883 g
Monounsaturated Fat: 0.827 g
Polyunsaturated fat: 0.208 g
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Contains more Monounsaturated Fat +82600%
Contains more Polyunsaturated fat +1385.7%
Contains less Saturated Fat -99%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Malt Sweet potato
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Malt Sweet potato Opinion
Net carbs 10.7g 17.12g Sweet potato
Protein 3.37g 1.57g Malt
Fats 3.29g 0.05g Malt
Carbs 11.2g 20.12g Sweet potato
Calories 85kcal 86kcal Sweet potato
Starch 12.65g Sweet potato
Fructose 0.7g Sweet potato
Sugar 6.68g 4.18g Sweet potato
Fiber 0.5g 3g Sweet potato
Calcium 98mg 30mg Malt
Iron 0.21mg 0.61mg Sweet potato
Magnesium 15mg 25mg Sweet potato
Phosphorus 91mg 47mg Malt
Potassium 172mg 337mg Sweet potato
Sodium 60mg 55mg Sweet potato
Zinc 0.41mg 0.3mg Malt
Copper 0.037mg 0.151mg Sweet potato
Manganese 0.08mg 0.258mg Sweet potato
Selenium 5.4µg 0.6µg Malt
Vitamin A 95IU 14187IU Sweet potato
Vitamin A RAE 26µg 709µg Sweet potato
Vitamin E 0.06mg 0.26mg Sweet potato
Vitamin C 0.1mg 2.4mg Sweet potato
Vitamin B1 0.054mg 0.078mg Sweet potato
Vitamin B2 0.184mg 0.061mg Malt
Vitamin B3 0.259mg 0.557mg Sweet potato
Vitamin B5 0.354mg 0.8mg Sweet potato
Vitamin B6 0.046mg 0.209mg Sweet potato
Folate 9µg 11µg Sweet potato
Vitamin B12 0.42µg 0µg Malt
Vitamin K 0.3µg 1.8µg Sweet potato
Tryptophan 0.074mg 0.031mg Malt
Threonine 0.143mg 0.083mg Malt
Isoleucine 0.165mg 0.055mg Malt
Leucine 0.268mg 0.092mg Malt
Lysine 0.142mg 0.066mg Malt
Methionine 0.074mg 0.029mg Malt
Phenylalanine 0.15mg 0.089mg Malt
Valine 0.193mg 0.086mg Malt
Histidine 0.077mg 0.031mg Malt
Cholesterol 10mg 0mg Sweet potato
Saturated Fat 1.883g 0.018g Sweet potato
Monounsaturated Fat 0.827g 0.001g Malt
Polyunsaturated fat 0.208g 0.014g Malt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Malt Sweet potato
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
13%
Malt
85%
Sweet potato
Minerals Daily Need Coverage Score
17%
Malt
20%
Sweet potato

Comparison summary

Which food is lower in Sugar?
Sweet potato
Sweet potato is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 5mg)
Which food is lower in Cholesterol?
Sweet potato
Sweet potato is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 1.865g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.8)
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in glycemic index?
Malt
Malt is lower in glycemic index (difference - 11)
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. Malt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174867/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.