Potato vs. Sweet potato — In-Depth Nutrition Comparison
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How are Potato and Sweet potato different?
- Potato is higher in Vitamin C, and Vitamin B6, however, Sweet potato is richer in Vitamin A RAE, and Vitamin B5.
- Daily need coverage for Vitamin A RAE from Sweet potato is 79% higher.
- Potato contains 8 times more Vitamin C than Sweet potato. While Potato contains 19.7mg of Vitamin C, Sweet potato contains only 2.4mg.
- Potato has less Sugar.
Potatoes, flesh and skin, raw and Sweet potato, raw, unprepared are the varieties used in this article.
Infographic
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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
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Iron
+32.8%
Contains
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Phosphorus
+21.3%
Contains
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Potassium
+26.1%
Contains
less
Sodium
-89.1%
Contains
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Calcium
+150%
Contains
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Copper
+37.3%
Contains
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Manganese
+29%
Contains
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Selenium
+50%
Equal in Magnesium - 25
Equal in Zinc - 0.3
Contains
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Iron
+32.8%
Contains
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Phosphorus
+21.3%
Contains
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Potassium
+26.1%
Contains
less
Sodium
-89.1%
Contains
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Calcium
+150%
Contains
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Copper
+37.3%
Contains
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Manganese
+29%
Contains
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Selenium
+50%
Equal in Magnesium - 25
Equal in Zinc - 0.3
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
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Vitamin C
+720.8%
Contains
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Vitamin B3
+90.5%
Contains
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Vitamin B6
+42.6%
Contains
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Folate
+36.4%
Contains
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Vitamin K
+11.1%
Contains
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Vitamin A
+709250%
Contains
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Vitamin E
+2500%
Contains
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Vitamin B2
+90.6%
Contains
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Vitamin B5
+171.2%
Equal in Vitamin B1 - 0.078
Equal in Vitamin K - 1.8
Contains
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Vitamin C
+720.8%
Contains
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Vitamin B3
+90.5%
Contains
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Vitamin B6
+42.6%
Contains
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Folate
+36.4%
Contains
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Vitamin K
+11.1%
Contains
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Vitamin A
+709250%
Contains
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Vitamin E
+2500%
Contains
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Vitamin B2
+90.6%
Contains
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Vitamin B5
+171.2%
Equal in Vitamin B1 - 0.078
Equal in Vitamin K - 1.8
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+30.6%
Contains
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Fats
+80%
Contains
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Other
+14.3%
Contains
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Carbs
+15%
Equal in Water - 77.28
Protein:
2.05 g
Fats:
0.09 g
Carbs:
17.49 g
Water:
79.25 g
Other:
1.12 g
Protein:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
Contains
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Protein
+30.6%
Contains
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Fats
+80%
Contains
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Other
+14.3%
Contains
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Carbs
+15%
Equal in Water - 77.28
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+100%
Contains
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Polyunsaturated fat
+200%
Contains
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Saturated Fat
-28%
Saturated Fat:
0.025 g
Monounsaturated Fat:
0.002 g
Polyunsaturated fat:
0.042 g
Saturated Fat:
0.018 g
Monounsaturated Fat:
0.001 g
Polyunsaturated fat:
0.014 g
Contains
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Monounsaturated Fat
+100%
Contains
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Polyunsaturated fat
+200%
Contains
less
Saturated Fat
-28%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+20.9%
Contains
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Sucrose
+1382.4%
Contains
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Glucose
+209.7%
Contains
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Fructose
+169.2%
Starch:
15.29 g
Sucrose:
0.17 g
Glucose:
0.31 g
Fructose:
0.26 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 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
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Starch
+20.9%
Contains
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Sucrose
+1382.4%
Contains
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Glucose
+209.7%
Contains
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Fructose
+169.2%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 15.39g | 17.12g |
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| Protein | 2.05g | 1.57g |
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| Fats | 0.09g | 0.05g |
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| Carbs | 17.49g | 20.12g |
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| Calories | 77kcal | 86kcal |
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| Starch | 15.29g | 12.65g |
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| Fructose | 0.26g | 0.7g |
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| Sugar | 0.82g | 4.18g |
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| Fiber | 2.1g | 3g |
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| Calcium | 12mg | 30mg |
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| Iron | 0.81mg | 0.61mg |
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| Magnesium | 23mg | 25mg |
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| Phosphorus | 57mg | 47mg |
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| Potassium | 425mg | 337mg |
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| Sodium | 6mg | 55mg |
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| Zinc | 0.3mg | 0.3mg | |
| Copper | 0.11mg | 0.151mg |
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| Manganese | 0.2mg | 0.258mg |
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| Selenium | 0.4µg | 0.6µg |
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| Vitamin A | 2IU | 14187IU |
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| Vitamin A RAE | 0µg | 709µg |
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| Vitamin E | 0.01mg | 0.26mg |
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| Vitamin C | 19.7mg | 2.4mg |
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| Vitamin B1 | 0.081mg | 0.078mg |
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| Vitamin B2 | 0.032mg | 0.061mg |
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| Vitamin B3 | 1.061mg | 0.557mg |
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| Vitamin B5 | 0.295mg | 0.8mg |
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| Vitamin B6 | 0.298mg | 0.209mg |
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| Folate | 15µg | 11µg |
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| Vitamin K | 2µg | 1.8µg |
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| Tryptophan | 0.021mg | 0.031mg |
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| Threonine | 0.067mg | 0.083mg |
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| Isoleucine | 0.066mg | 0.055mg |
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| Leucine | 0.098mg | 0.092mg |
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| Lysine | 0.107mg | 0.066mg |
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| Methionine | 0.032mg | 0.029mg |
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| Phenylalanine | 0.081mg | 0.089mg |
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| Valine | 0.103mg | 0.086mg |
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| Histidine | 0.035mg | 0.031mg |
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| Saturated Fat | 0.025g | 0.018g |
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| Monounsaturated Fat | 0.002g | 0.001g |
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| Polyunsaturated fat | 0.042g | 0.014g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
18%
85%
Minerals Daily Need Coverage Score
19%
20%
Comparison summary
Which food is lower in Saturated Fat?
Sweet potato is lower in Saturated Fat (difference - 0.007g)
Which food is lower in glycemic index?
Sweet potato is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Sweet potato is relatively richer in minerals
Which food is lower in Sugar?
Potato is lower in Sugar (difference - 3.36g)
Which food contains less Sodium?
Potato contains less Sodium (difference - 49mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)
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.