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  6. Potato flour vs. Sweet potato

Potato flour vs. Sweet potato — In-Depth Nutrition Comparison

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Differences between Potato flour and Sweet potato

  • Potato flour has more Vitamin B6, Phosphorus, Potassium, Vitamin B3, Fiber, Vitamin B1, Magnesium, and Iron, while Sweet potato has more Vitamin A RAE, and Vitamin C.
  • Sweet potato's daily need coverage for Vitamin A RAE is 107% higher.
  • Sweet potato contains 3 times less Phosphorus than Potato flour. Potato flour contains 168mg of Phosphorus, while Sweet potato contains 54mg.

The food types used in this comparison are Potato flour and Sweet potato, cooked, baked in skin, flesh, without salt.

Infographic

Potato flour 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.
Potato flour
Potato flour
8
:
2
Sweet potato
Sweet potato
Contains more Calcium +71.1%
Contains more Iron +100%
Contains more Magnesium +140.7%
Contains more Phosphorus +211.1%
Contains more Potassium +110.7%
Contains more Zinc +68.8%
Contains more Copper +22.4%
Contains more Selenium +450%
Contains less Sodium -34.5%
Contains more Manganese +58.8%
Potato flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 52% 47% 72% 89% 8% 15% 66% 41% 6%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Contains more Calcium +71.1%
Contains more Iron +100%
Contains more Magnesium +140.7%
Contains more Phosphorus +211.1%
Contains more Potassium +110.7%
Contains more Zinc +68.8%
Contains more Copper +22.4%
Contains more Selenium +450%
Contains less Sodium -34.5%
Contains more Manganese +58.8%

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.
Potato flour
Potato flour
4
:
6
Sweet potato
Sweet potato
Contains more Vitamin B1 +113.1%
Contains more Vitamin B3 +135.8%
Contains more Vitamin B6 +168.9%
Contains more Folate +316.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +184%
Contains more Vitamin C +415.8%
Contains more Vitamin B2 +107.8%
Contains more Vitamin B5 +86.5%
Contains more Vitamin K +∞%
Potato flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 13% 57% 12% 66% 29% 178% 19% 0% 0%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
Contains more Vitamin B1 +113.1%
Contains more Vitamin B3 +135.8%
Contains more Vitamin B6 +168.9%
Contains more Folate +316.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +184%
Contains more Vitamin C +415.8%
Contains more Vitamin B2 +107.8%
Contains more Vitamin B5 +86.5%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato flour
Potato flour
4
:
1
Sweet potato
Sweet potato
Contains more Protein +243.3%
Contains more Fats +126.7%
Contains more Carbs +301.3%
Contains more Other +132.6%
Contains more Water +1062.3%
Potato flour
7% 83% 7% 3%
Protein: 6.9 g
Fats: 0.34 g
Carbs: 83.1 g
Water: 6.52 g
Other: 3.14 g
Sweet potato
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Contains more Protein +243.3%
Contains more Fats +126.7%
Contains more Carbs +301.3%
Contains more Other +132.6%
Contains more Water +1062.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato flour
Potato flour
2
:
1
Sweet potato
Sweet potato
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +63%
Contains less Saturated Fat -42.2%
Potato flour
36% 3% 60%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.15 g
Sweet potato
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +63%
Contains less Saturated Fat -42.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato flour Sweet potato Opinion
Net carbs 77.2g 17.41g Potato flour
Protein 6.9g 2.01g Potato flour
Fats 0.34g 0.15g Potato flour
Carbs 83.1g 20.71g Potato flour
Calories 357kcal 90kcal Potato flour
Starch 7.05g Sweet potato
Fructose 0.5g Sweet potato
Sugar 3.52g 6.48g Potato flour
Fiber 5.9g 3.3g Potato flour
Calcium 65mg 38mg Potato flour
Iron 1.38mg 0.69mg Potato flour
Magnesium 65mg 27mg Potato flour
Phosphorus 168mg 54mg Potato flour
Potassium 1001mg 475mg Potato flour
Sodium 55mg 36mg Sweet potato
Zinc 0.54mg 0.32mg Potato flour
Copper 0.197mg 0.161mg Potato flour
Manganese 0.313mg 0.497mg Sweet potato
Selenium 1.1µg 0.2µg Potato flour
Vitamin A 0IU 19218IU Sweet potato
Vitamin A RAE 0µg 961µg Sweet potato
Vitamin E 0.25mg 0.71mg Sweet potato
Vitamin C 3.8mg 19.6mg Sweet potato
Vitamin B1 0.228mg 0.107mg Potato flour
Vitamin B2 0.051mg 0.106mg Sweet potato
Vitamin B3 3.507mg 1.487mg Potato flour
Vitamin B5 0.474mg 0.884mg Sweet potato
Vitamin B6 0.769mg 0.286mg Potato flour
Folate 25µg 6µg Potato flour
Vitamin K 0µg 2.3µg Sweet potato
Tryptophan 0.115mg 0.04mg Potato flour
Threonine 0.28mg 0.107mg Potato flour
Isoleucine 0.299mg 0.07mg Potato flour
Leucine 0.425mg 0.118mg Potato flour
Lysine 0.413mg 0.084mg Potato flour
Methionine 0.107mg 0.037mg Potato flour
Phenylalanine 0.316mg 0.114mg Potato flour
Valine 0.356mg 0.11mg Potato flour
Histidine 0.166mg 0.039mg Potato flour
Saturated Fat 0.09g 0.052g Sweet potato
Monounsaturated Fat 0.008g 0.002g Potato flour
Polyunsaturated fat 0.15g 0.092g Potato flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato flour Sweet potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
31%
Potato flour
120%
Sweet potato
Minerals Daily Need Coverage Score
41%
Potato flour
25%
Sweet potato

Comparison summary

Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.038g)
Which food is lower in Sugar?
Potato flour
Potato flour is lower in Sugar (difference - 2.96g)
Which food is lower in glycemic index?
Potato flour
Potato flour is lower in glycemic index (difference - 70)
Which food is cheaper?
Potato flour
Potato flour is cheaper (difference - $0.2)
Which food is richer in minerals?
Potato flour
Potato flour is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Potato flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168446/nutrients
  2. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.