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Orange juice vs. Sweet potato — In-Depth Nutrition Comparison

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Summary of differences between orange juice and sweet potato

  • Orange juice has more vitamin C; however, sweet potato is higher in vitamin A, vitamin B6, vitamin B5, copper, fiber, manganese, and iron.
  • Sweet potato covers your daily need for vitamin A, 280% more than orange juice.
  • Orange juice has 21 times more vitamin C than sweet potato. While orange juice has 50mg of vitamin C, sweet potato has only 2.4mg.
  • The glycemic index of sweet potato is higher.

These are the specific foods used in this comparison Orange juice, raw and Sweet potato, raw, unprepared.

Infographic

Orange 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
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 -98.2%
Contains more MagnesiumMagnesium +127.3%
Contains more CalciumCalcium +172.7%
Contains more PotassiumPotassium +68.5%
Contains more IronIron +205%
Contains more CopperCopper +243.2%
Contains more ZincZinc +500%
Contains more PhosphorusPhosphorus +176.5%
Contains more ManganeseManganese +1742.9%
Contains more SeleniumSelenium +500%

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
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 +1983.3%
Contains more Vitamin B1Vitamin B1 +15.4%
Contains more FolateFolate +172.7%
Contains more Vitamin AVitamin A +6990%
Contains more Vitamin EVitamin E +550%
Contains more Vitamin B2Vitamin B2 +103.3%
Contains more Vitamin B3Vitamin B3 +39.3%
Contains more Vitamin B5Vitamin B5 +321.1%
Contains more Vitamin B6Vitamin B6 +422.5%
Contains more Vitamin KVitamin K +1700%
Contains more CholineCholine +98.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 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 FatsFats +300%
Contains more WaterWater +14.3%
Contains more ProteinProtein +124.3%
Contains more CarbsCarbs +93.5%
Contains more OtherOther +145%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 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 +3500%
Contains more Poly. FatPolyunsaturated fat +185.7%
Contains less Sat. FatSaturated fat -25%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Orange juice Sweet potato
Lower in Sugar ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Orange juice Sweet potato DV% diff.
Vitamin A 10µg 709µg 78%
Vitamin C 50mg 2.4mg 53%
Vitamin B6 0.04mg 0.209mg 13%
Vitamin B5 0.19mg 0.8mg 12%
Copper 0.044mg 0.151mg 12%
Fiber 0.2g 3g 11%
Manganese 0.014mg 0.258mg 11%
Folate 30µg 11µg 5%
Iron 0.2mg 0.61mg 5%
Starch 12.65g 5%
Phosphorus 17mg 47mg 4%
Potassium 200mg 337mg 4%
Carbs 10.4g 20.12g 3%
Magnesium 11mg 25mg 3%
Sodium 1mg 55mg 2%
Calories 45kcal 86kcal 2%
Zinc 0.05mg 0.3mg 2%
Vitamin B2 0.03mg 0.061mg 2%
Calcium 11mg 30mg 2%
Protein 0.7g 1.57g 2%
Vitamin K 0.1µg 1.8µg 1%
Choline 6.2mg 12.3mg 1%
Vitamin B1 0.09mg 0.078mg 1%
Vitamin B3 0.4mg 0.557mg 1%
Selenium 0.1µg 0.6µg 1%
Fructose 0.7g 1%
Vitamin E 0.04mg 0.26mg 1%
Fats 0.2g 0.05g 0%
Net carbs 10.2g 17.12g N/A
Sugar 8.4g 4.18g N/A
Saturated fat 0.024g 0.018g 0%
Monounsaturated fat 0.036g 0.001g 0%
Polyunsaturated fat 0.04g 0.014g 0%
Tryptophan 0.002mg 0.031mg 0%
Threonine 0.008mg 0.083mg 0%
Isoleucine 0.008mg 0.055mg 0%
Leucine 0.013mg 0.092mg 0%
Lysine 0.009mg 0.066mg 0%
Methionine 0.003mg 0.029mg 0%
Phenylalanine 0.009mg 0.089mg 0%
Valine 0.011mg 0.086mg 0%
Histidine 0.003mg 0.031mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange juice Sweet potato
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
20%
Orange juice
31%
Sweet potato
Minerals Daily Need Coverage Score
6%
Orange juice
20%
Sweet potato

Comparison summary

Which food is lower in Sugar?
Sweet potato
Sweet potato is lower in Sugar (difference - 4.22g)
Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 0.006g)
Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 54mg)
Which food is lower in glycemic index?
Orange juice
Orange juice is lower in glycemic index (difference - 20)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.