Oatmeal vs. Sweet potato — In-Depth Nutrition Comparison
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Significant differences between oatmeal and sweet potato
- Oatmeal has more iron, vitamin B3, vitamin B1, manganese, vitamin B2, and folate; however, sweet potato is richer in vitamin A, vitamin B5, copper, and potassium.
- Sweet potato covers your daily vitamin A needs 275% more than oatmeal.
- Sweet potato has 10 times less iron than oatmeal. Oatmeal has 5.96mg of iron, while sweet potato has 0.61mg.
Specific food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Sweet potato, raw, unprepared.
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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.
| Contains more CalciumCalcium | +166.7% |
| Contains more IronIron | +877% |
| Contains more ZincZinc | +106.7% |
| Contains more PhosphorusPhosphorus | +63.8% |
| Contains less SodiumSodium | -10.9% |
| Contains more ManganeseManganese | +116.3% |
| Contains more SeleniumSelenium | +733.3% |
| Contains more PotassiumPotassium | +452.5% |
| Contains more CopperCopper | +128.8% |
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.
| Contains more Vitamin B1Vitamin B1 | +233.3% |
| Contains more Vitamin B2Vitamin B2 | +252.5% |
| Contains more Vitamin B3Vitamin B3 | +443.1% |
| Contains more Vitamin B6Vitamin B6 | +38.8% |
| Contains more FolateFolate | +300% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +445.4% |
| Contains more Vitamin EVitamin E | +271.4% |
| Contains more Vitamin B5Vitamin B5 | +152.4% |
| Contains more Vitamin KVitamin K | +350% |
| Contains more CholineCholine | +161.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.96mg | 0.61mg | 67% |
| Vitamin A | 130µg | 709µg | 64% |
| Vitamin B1 | 0.26mg | 0.078mg | 15% |
| Vitamin B3 | 3.025mg | 0.557mg | 15% |
| Manganese | 0.558mg | 0.258mg | 13% |
| Vitamin B2 | 0.215mg | 0.061mg | 12% |
| Vitamin B5 | 0.317mg | 0.8mg | 10% |
| Copper | 0.066mg | 0.151mg | 9% |
| Potassium | 61mg | 337mg | 8% |
| Selenium | 5µg | 0.6µg | 8% |
| Folate | 44µg | 11µg | 8% |
| Vitamin B6 | 0.29mg | 0.209mg | 6% |
| Fiber | 1.7g | 3g | 5% |
| Calcium | 80mg | 30mg | 5% |
| Phosphorus | 77mg | 47mg | 4% |
| Zinc | 0.62mg | 0.3mg | 3% |
| Carbs | 11.67g | 20.12g | 3% |
| Polyunsaturated fat | 0.426g | 0.014g | 3% |
| Vitamin C | 0mg | 2.4mg | 3% |
| Protein | 2.37g | 1.57g | 2% |
| Fats | 1.36g | 0.05g | 2% |
| Choline | 4.7mg | 12.3mg | 1% |
| Saturated fat | 0.226g | 0.018g | 1% |
| Vitamin K | 0.4µg | 1.8µg | 1% |
| Monounsaturated fat | 0.391g | 0.001g | 1% |
| Calories | 68kcal | 86kcal | 1% |
| Vitamin E | 0.07mg | 0.26mg | 1% |
| Starch | 10.37g | 12.65g | 1% |
| Fructose | 0g | 0.7g | 1% |
| Net carbs | 9.97g | 17.12g | N/A |
| Magnesium | 26mg | 25mg | 0% |
| Sugar | 0.46g | 4.18g | N/A |
| Sodium | 49mg | 55mg | 0% |
| Trans fat | 0.003g | 0g | N/A |
| Tryptophan | 0.04mg | 0.031mg | 0% |
| Threonine | 0.083mg | 0.083mg | 0% |
| Isoleucine | 0.105mg | 0.055mg | 0% |
| Leucine | 0.2mg | 0.092mg | 0% |
| Lysine | 0.135mg | 0.066mg | 0% |
| Methionine | 0.04mg | 0.029mg | 0% |
| Phenylalanine | 0.13mg | 0.089mg | 0% |
| Valine | 0.151mg | 0.086mg | 0% |
| Histidine | 0.057mg | 0.031mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.37 g
Fats:
1.36 g
Carbs:
11.67 g
Water:
84.03 g
Other:
0.57 g
Protein:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
| Contains more ProteinProtein | +51% |
| Contains more FatsFats | +2620% |
| Contains more CarbsCarbs | +72.4% |
| Contains more OtherOther | +71.9% |
~equal in
Water
~77.28g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.391 g
Polyunsaturated fat:
Poly. Fat
0.426 g
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 | +39000% |
| Contains more Poly. FatPolyunsaturated fat | +2942.9% |
| Contains less Sat. FatSaturated fat | -92% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
10.37 g
Sucrose:
0.29 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.16 g
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 GalactoseGalactose | +∞% |
| Contains more StarchStarch | +22% |
| Contains more SucroseSucrose | +769% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g