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  6. Minestrone vs. Sweet potato

Minestrone vs. Sweet potato — In-Depth Nutrition Comparison

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What are the differences between minestrone and sweet potato?

  • Sweet potato is richer than minestrone in vitamin A, vitamin B5, vitamin B6, copper, fiber, potassium, and magnesium.
  • Sweet potato's daily need coverage for vitamin A is 264% more.
  • Minestrone has 5 times more sodium than sweet potato. While minestrone has 254mg of sodium, sweet potato has only 55mg.
  • The glycemic index of minestrone is lower.

We used Soup, minestrone, canned, prepared with equal volume water and Sweet potato, raw, unprepared types in this article.

Infographic

Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 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 more MagnesiumMagnesium +733.3%
Contains more CalciumCalcium +114.3%
Contains more PotassiumPotassium +159.2%
Contains more IronIron +60.5%
Contains more CopperCopper +196.1%
Contains more PhosphorusPhosphorus +104.3%
Contains less SodiumSodium -78.3%
Contains more ManganeseManganese +69.7%
~equal in Zinc ~0.3mg

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 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 FolateFolate +36.4%
Contains more Vitamin CVitamin C +380%
Contains more Vitamin AVitamin A +1346.9%
Contains more Vitamin B1Vitamin B1 +254.5%
Contains more Vitamin B2Vitamin B2 +238.9%
Contains more Vitamin B3Vitamin B3 +42.5%
Contains more Vitamin B5Vitamin B5 +471.4%
Contains more Vitamin B6Vitamin B6 +409.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Minestrone Sweet potato DV% diff.
Vitamin A 49µg 709µg 73%
Vitamin B5 0.14mg 0.8mg 13%
Vitamin B6 0.041mg 0.209mg 13%
Copper 0.051mg 0.151mg 11%
Fiber 0.4g 3g 10%
Sodium 254mg 55mg 9%
Potassium 130mg 337mg 6%
Starch 12.65g 5%
Carbs 4.66g 20.12g 5%
Magnesium 3mg 25mg 5%
Vitamin B1 0.022mg 0.078mg 5%
Manganese 0.152mg 0.258mg 5%
Vitamin B2 0.018mg 0.061mg 3%
Phosphorus 23mg 47mg 3%
Polyunsaturated fat 0.46g 0.014g 3%
Calories 34kcal 86kcal 3%
Iron 0.38mg 0.61mg 3%
Choline 12.3mg 2%
Vitamin C 0.5mg 2.4mg 2%
Fats 1.04g 0.05g 2%
Vitamin E 0.26mg 2%
Calcium 14mg 30mg 2%
Vitamin K 1.8µg 2%
Saturated fat 0.23g 0.018g 1%
Folate 15µg 11µg 1%
Monounsaturated fat 0.29g 0.001g 1%
Selenium 0.6µg 1%
Vitamin B3 0.391mg 0.557mg 1%
Fructose 0.7g 1%
Protein 1.77g 1.57g 0%
Net carbs 4.26g 17.12g N/A
Cholesterol 1mg 0mg 0%
Sugar 4.18g N/A
Zinc 0.31mg 0.3mg 0%
Tryptophan 0.013mg 0.031mg 0%
Threonine 0.043mg 0.083mg 0%
Isoleucine 0.054mg 0.055mg 0%
Leucine 0.098mg 0.092mg 0%
Lysine 0.076mg 0.066mg 0%
Methionine 0.018mg 0.029mg 0%
Phenylalanine 0.064mg 0.089mg 0%
Valine 0.074mg 0.086mg 0%
Histidine 0.03mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 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 +12.7%
Contains more FatsFats +1980%
Contains more WaterWater +18.2%
Contains more OtherOther +22.4%
Contains more CarbsCarbs +331.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 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 +28900%
Contains more Poly. FatPolyunsaturated fat +3185.7%
Contains less Sat. FatSaturated fat -92.2%

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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.