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

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Differences between potato salad and sweet potato

  • Potato salad has more vitamin C and selenium, while sweet potato has more vitamin A, manganese, fiber, vitamin B5, and vitamin B6.
  • Sweet potato's daily need coverage for vitamin A is 281% higher.
  • Potato salad has a lower glycemic index. The glycemic index of potato salad is 45, while the glycemic index of sweet potato is 70.

The food types used in this comparison are Potato salad, home-prepared and Sweet potato, raw, unprepared.

Infographic

Potato salad vs Sweet potato 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
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 SeleniumSelenium +583.3%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +57.9%
Contains more PotassiumPotassium +32.7%
Contains more CopperCopper +28%
Contains less SodiumSodium -89.6%
Contains more ManganeseManganese +155.4%
~equal in Iron ~0.61mg
~equal in Zinc ~0.3mg
~equal in Phosphorus ~47mg

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 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 +316.7%
Contains more Vitamin B3Vitamin B3 +59.8%
Contains more Vitamin AVitamin A +2115.6%
Contains more Vitamin B5Vitamin B5 +49.8%
Contains more Vitamin B6Vitamin B6 +48.2%
Contains more FolateFolate +57.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.078mg
~equal in Vitamin B2 ~0.061mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato salad Sweet potato DV% diff.
Vitamin A 32µg 709µg 75%
Polyunsaturated fat 3.737g 0.014g 25%
Cholesterol 68mg 0mg 23%
Sodium 529mg 55mg 21%
Fats 8.2g 0.05g 13%
Vitamin C 10mg 2.4mg 8%
Manganese 0.101mg 0.258mg 7%
Fiber 1.3g 3g 7%
Selenium 4.1µg 0.6µg 6%
Monounsaturated fat 2.48g 0.001g 6%
Saturated fat 1.429g 0.018g 6%
Starch 12.65g 5%
Vitamin B6 0.141mg 0.209mg 5%
Vitamin B5 0.534mg 0.8mg 5%
Copper 0.118mg 0.151mg 4%
Calories 143kcal 86kcal 3%
Carbs 11.17g 20.12g 3%
Choline 12.3mg 2%
Potassium 254mg 337mg 2%
Vitamin E 0.26mg 2%
Magnesium 15mg 25mg 2%
Protein 2.68g 1.57g 2%
Vitamin K 1.8µg 2%
Vitamin B3 0.89mg 0.557mg 2%
Folate 7µg 11µg 1%
Phosphorus 52mg 47mg 1%
Calcium 19mg 30mg 1%
Iron 0.65mg 0.61mg 1%
Fructose 0.7g 1%
Net carbs 9.87g 17.12g N/A
Sugar 4.18g N/A
Zinc 0.31mg 0.3mg 0%
Vitamin B1 0.077mg 0.078mg 0%
Vitamin B2 0.06mg 0.061mg 0%
Tryptophan 0.042mg 0.031mg 0%
Threonine 0.116mg 0.083mg 0%
Isoleucine 0.141mg 0.055mg 0%
Leucine 0.202mg 0.092mg 0%
Lysine 0.171mg 0.066mg 0%
Methionine 0.066mg 0.029mg 0%
Phenylalanine 0.135mg 0.089mg 0%
Valine 0.172mg 0.086mg 0%
Histidine 0.062mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 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 ProteinProtein +70.7%
Contains more FatsFats +16300%
Contains more OtherOther +99%
Contains more CarbsCarbs +80.1%
~equal in Water ~77.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 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 +247900%
Contains more Poly. FatPolyunsaturated fat +26592.9%
Contains less Sat. FatSaturated fat -98.7%

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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.