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  6. Mustard vs. Sweet potato

Mustard vs. Sweet potato — In-Depth Nutrition Comparison

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Summary of differences between mustard and sweet potato

  • Mustard has more selenium, iron, phosphorus, vitamin B1, and manganese; however, sweet potato is higher in vitamin A, vitamin B5, vitamin B6, and copper.
  • Sweet potato covers your daily need for vitamin A, 282% more than mustard.
  • Mustard has 56 times more selenium than sweet potato. While mustard has 33.5µg of selenium, sweet potato has only 0.6µg.
  • Sweet potato has less sodium.
  • The glycemic index of sweet potato is higher.

These are the specific foods used in this comparison Mustard, prepared, yellow and Sweet potato, raw, unprepared.

Infographic

Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
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 +92%
Contains more CalciumCalcium +110%
Contains more IronIron +163.9%
Contains more ZincZinc +113.3%
Contains more PhosphorusPhosphorus +129.8%
Contains more ManganeseManganese +63.6%
Contains more SeleniumSelenium +5483.3%
Contains more PotassiumPotassium +121.7%
Contains more CopperCopper +104.1%
Contains less SodiumSodium -95%

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% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
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 EVitamin E +38.5%
Contains more Vitamin B1Vitamin B1 +126.9%
Contains more Vitamin B2Vitamin B2 +14.8%
Contains more CholineCholine +82.1%
Contains more Vitamin CVitamin C +700%
Contains more Vitamin AVitamin A +14080%
Contains more Vitamin B5Vitamin B5 +215%
Contains more Vitamin B6Vitamin B6 +198.6%
Contains more Vitamin KVitamin K +28.6%
Contains more FolateFolate +57.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.557mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Sweet potato DV% diff.
Vitamin A 5µg 709µg 78%
Selenium 33.5µg 0.6µg 60%
Sodium 1104mg 55mg 46%
Iron 1.61mg 0.61mg 13%
Vitamin B5 0.254mg 0.8mg 11%
Vitamin B6 0.07mg 0.209mg 11%
Phosphorus 108mg 47mg 9%
Copper 0.074mg 0.151mg 9%
Vitamin B1 0.177mg 0.078mg 8%
Manganese 0.422mg 0.258mg 7%
Magnesium 48mg 25mg 5%
Polyunsaturated fat 0.774g 0.014g 5%
Carbs 5.83g 20.12g 5%
Starch 0.64g 12.65g 5%
Monounsaturated fat 2.182g 0.001g 5%
Potassium 152mg 337mg 5%
Fats 3.34g 0.05g 5%
Fiber 4g 3g 4%
Protein 3.74g 1.57g 4%
Calcium 63mg 30mg 3%
Zinc 0.64mg 0.3mg 3%
Vitamin C 0.3mg 2.4mg 2%
Choline 22.4mg 12.3mg 2%
Folate 7µg 11µg 1%
Fructose 0.23g 0.7g 1%
Calories 60kcal 86kcal 1%
Vitamin B2 0.07mg 0.061mg 1%
Vitamin E 0.36mg 0.26mg 1%
Saturated fat 0.214g 0.018g 1%
Net carbs 1.83g 17.12g N/A
Sugar 0.92g 4.18g N/A
Vitamin B3 0.565mg 0.557mg 0%
Vitamin K 1.4µg 1.8µg 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.009mg 0.031mg 0%
Threonine 0.167mg 0.083mg 0%
Isoleucine 0.146mg 0.055mg 0%
Leucine 0.292mg 0.092mg 0%
Lysine 0.264mg 0.066mg 0%
Methionine 0.076mg 0.029mg 0%
Phenylalanine 0.161mg 0.089mg 0%
Valine 0.189mg 0.086mg 0%
Histidine 0.119mg 0.031mg 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g 0g N/A
Omega-6 - Linoleic acid 0.358g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 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 +138.2%
Contains more FatsFats +6580%
Contains more OtherOther +243.9%
Contains more CarbsCarbs +245.1%
~equal in Water ~77.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 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 +218100%
Contains more Poly. FatPolyunsaturated fat +5428.6%
Contains less Sat. FatSaturated fat -91.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
41% 14% 30% 15%
Starch: 0.64 g
Sucrose: 0.21 g
Glucose: 0.47 g
Fructose: 0.23 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +1876.6%
Contains more SucroseSucrose +1100%
Contains more GlucoseGlucose +104.3%
Contains more FructoseFructose +204.3%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.