Potato vs. Sweet potato — In-Depth Nutrition Comparison
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Differences between potatoes and sweet potato
- Potatoes have more vitamin C, vitamin B6, iron, potassium, and vitamin B3, while sweet potato has more vitamin A and vitamin B5.
- Sweet potato's daily need coverage for vitamin A is 284% higher.
- Sweet potato contains 4 times less vitamin C than potatoes. Potatoes contain 9.6mg of vitamin C, while sweet potato contains 2.4mg.
- Sweet potato has a lower glycemic index. The glycemic index of sweet potato is 70, while the glycemic index of potatoes is 86.
The food types used in this comparison are Potatoes, baked, flesh, and skin, without salt and Sweet potato, raw, unprepared.
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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 more MagnesiumMagnesium | +12% |
| Contains more PotassiumPotassium | +58.8% |
| Contains more IronIron | +77% |
| Contains more ZincZinc | +20% |
| Contains more PhosphorusPhosphorus | +48.9% |
| Contains less SodiumSodium | -81.8% |
| Contains more CalciumCalcium | +100% |
| Contains more CopperCopper | +28% |
| Contains more ManganeseManganese | +17.8% |
| Contains more SeleniumSelenium | +50% |
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 more Vitamin CVitamin C | +300% |
| Contains more Vitamin B3Vitamin B3 | +153.1% |
| Contains more Vitamin B6Vitamin B6 | +48.8% |
| Contains more FolateFolate | +154.5% |
| Contains more CholineCholine | +20.3% |
| Contains more Vitamin AVitamin A | +70800% |
| Contains more Vitamin EVitamin E | +550% |
| Contains more Vitamin B1Vitamin B1 | +21.9% |
| Contains more Vitamin B2Vitamin B2 | +27.1% |
| Contains more Vitamin B5Vitamin B5 | +112.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 1µg | 709µg | 79% |
| Vitamin C | 9.6mg | 2.4mg | 8% |
| Vitamin B6 | 0.311mg | 0.209mg | 8% |
| Vitamin B5 | 0.376mg | 0.8mg | 8% |
| Potassium | 535mg | 337mg | 6% |
| Iron | 1.08mg | 0.61mg | 6% |
| Vitamin B3 | 1.41mg | 0.557mg | 5% |
| Folate | 28µg | 11µg | 4% |
| Copper | 0.118mg | 0.151mg | 4% |
| Fiber | 2.2g | 3g | 3% |
| Phosphorus | 70mg | 47mg | 3% |
| Calcium | 15mg | 30mg | 2% |
| Manganese | 0.219mg | 0.258mg | 2% |
| Protein | 2.5g | 1.57g | 2% |
| Starch | 17.27g | 12.65g | 2% |
| Sodium | 10mg | 55mg | 2% |
| Vitamin E | 0.04mg | 0.26mg | 1% |
| Vitamin B1 | 0.064mg | 0.078mg | 1% |
| Zinc | 0.36mg | 0.3mg | 1% |
| Magnesium | 28mg | 25mg | 1% |
| Vitamin B2 | 0.048mg | 0.061mg | 1% |
| Calories | 93kcal | 86kcal | 0% |
| Fats | 0.13g | 0.05g | 0% |
| Carbs | 21.15g | 20.12g | 0% |
| Net carbs | 18.95g | 17.12g | N/A |
| Sugar | 1.18g | 4.18g | N/A |
| Selenium | 0.4µg | 0.6µg | 0% |
| Vitamin K | 2µg | 1.8µg | 0% |
| Choline | 14.8mg | 12.3mg | 0% |
| Saturated fat | 0.034g | 0.018g | 0% |
| Monounsaturated fat | 0.003g | 0.001g | 0% |
| Polyunsaturated fat | 0.057g | 0.014g | 0% |
| Tryptophan | 0.025mg | 0.031mg | 0% |
| Threonine | 0.081mg | 0.083mg | 0% |
| Isoleucine | 0.08mg | 0.055mg | 0% |
| Leucine | 0.119mg | 0.092mg | 0% |
| Lysine | 0.13mg | 0.066mg | 0% |
| Methionine | 0.038mg | 0.029mg | 0% |
| Phenylalanine | 0.099mg | 0.089mg | 0% |
| Valine | 0.125mg | 0.086mg | 0% |
| Histidine | 0.042mg | 0.031mg | 0% |
| Fructose | 0.34g | 0.7g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.5 g
Fats:
0.13 g
Carbs:
21.15 g
Water:
74.89 g
Other:
1.33 g
Protein:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
| Contains more ProteinProtein | +59.2% |
| Contains more FatsFats | +160% |
| Contains more OtherOther | +35.7% |
~equal in
Carbs
~20.12g
~equal in
Water
~77.28g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.034 g
Monounsaturated fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.057 g
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 | +200% |
| Contains more Poly. FatPolyunsaturated fat | +307.1% |
| Contains less Sat. FatSaturated fat | -47.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
17.27 g
Sucrose:
0.4 g
Glucose:
0.44 g
Fructose:
0.34 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 more StarchStarch | +36.5% |
| Contains more SucroseSucrose | +530% |
| Contains more GlucoseGlucose | +118.2% |
| Contains more FructoseFructose | +105.9% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g