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  6. Porridge vs. Sweet potato

Porridge vs. Sweet potato — In-Depth Nutrition Comparison

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Significant differences between porridge and sweet potato

  • Porridge has more iron and calcium; however, sweet potato is richer in vitamin A, vitamin B6, vitamin B5, copper, manganese, fiber, and potassium.
  • Sweet potato covers your daily vitamin A needs 284% more than porridge.
  • Sweet potato has 6 times less iron than porridge. Porridge has 3.74mg of iron, while sweet potato has 0.61mg.

Specific food types used in this comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Sweet potato, raw, unprepared.

Infographic

Porridge 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
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 CalciumCalcium +190%
Contains more IronIron +513.1%
Contains less SodiumSodium -89.1%
Contains more SeleniumSelenium +366.7%
Contains more MagnesiumMagnesium +400%
Contains more PotassiumPotassium +2006.3%
Contains more CopperCopper +277.5%
Contains more ZincZinc +130.8%
Contains more PhosphorusPhosphorus +213.3%
Contains more ManganeseManganese +∞%

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 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 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 Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1200%
Contains more Vitamin B1Vitamin B1 +41.8%
Contains more Vitamin B2Vitamin B2 +144%
Contains more Vitamin B5Vitamin B5 +1026.8%
Contains more Vitamin B6Vitamin B6 +1507.7%
Contains more Vitamin KVitamin K +1700%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.557mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~11µg

All nutrients comparison - raw data values

Nutrient Porridge Sweet potato DV% diff.
Vitamin A 0µg 709µg 79%
Iron 3.74mg 0.61mg 39%
Vitamin B5 0.071mg 0.8mg 15%
Vitamin B6 0.013mg 0.209mg 15%
Copper 0.04mg 0.151mg 12%
Manganese 0mg 0.258mg 11%
Fiber 0.5g 3g 10%
Potassium 16mg 337mg 9%
Calcium 87mg 30mg 6%
Magnesium 5mg 25mg 5%
Starch 12.65g 5%
Phosphorus 15mg 47mg 5%
Selenium 2.8µg 0.6µg 4%
Vitamin C 0mg 2.4mg 3%
Carbs 10.52g 20.12g 3%
Vitamin B2 0.025mg 0.061mg 3%
Choline 12.3mg 2%
Calories 50kcal 86kcal 2%
Vitamin B1 0.055mg 0.078mg 2%
Vitamin E 0.02mg 0.26mg 2%
Zinc 0.13mg 0.3mg 2%
Sodium 6mg 55mg 2%
Vitamin K 0.1µg 1.8µg 1%
Polyunsaturated fat 0.114g 0.014g 1%
Fructose 0.7g 1%
Protein 1.44g 1.57g 0%
Fats 0.21g 0.05g 0%
Net carbs 10.02g 17.12g N/A
Sugar 0.03g 4.18g N/A
Vitamin B3 0.52mg 0.557mg 0%
Folate 12µg 11µg 0%
Saturated fat 0.033g 0.018g 0%
Monounsaturated fat 0.028g 0.001g 0%
Tryptophan 0.02mg 0.031mg 0%
Threonine 0.045mg 0.083mg 0%
Isoleucine 0.063mg 0.055mg 0%
Leucine 0.11mg 0.092mg 0%
Lysine 0.037mg 0.066mg 0%
Methionine 0.027mg 0.029mg 0%
Phenylalanine 0.078mg 0.089mg 0%
Valine 0.07mg 0.086mg 0%
Histidine 0.033mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 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 +320%
Contains more WaterWater +13.4%
Contains more CarbsCarbs +91.3%
Contains more OtherOther +345.5%
~equal in Protein ~1.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 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 +2700%
Contains more Poly. FatPolyunsaturated fat +714.3%
Contains less Sat. FatSaturated fat -45.5%

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.