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Potatoes, baked, flesh and skin, with salt vs. Sweet potato — In-Depth Nutrition Comparison

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A recap on differences between potatoes, baked, flesh and skin, with salt and sweet potato

  • Potatoes, baked, flesh, and skin, with salt is higher in vitamin C, vitamin B6, iron, potassium, and vitamin B3, yet sweet potato is higher in vitamin A and vitamin B5.
  • Sweet potato covers your daily vitamin A needs 284% more than potatoes, baked, flesh, and skin, with salt.
  • Potatoes, baked, flesh,, and skin, with salt contains 4 times more vitamin C than sweet potato. While potatoes, baked, flesh,, and skin, with salt contains 9.6mg of vitamin C, sweet potato contains only 2.4mg.

Food varieties used in this article are Potatoes, baked, flesh, and skin, with salt and Sweet potato, raw, unprepared.

Infographic

Potatoes, baked, flesh and skin, with salt 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 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
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 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.
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 32% 0.33% 0.8% 0% 16% 11% 26% 23% 72% 0% 5% 21% 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 +300%
Contains more Vitamin B3Vitamin B3 +153.1%
Contains more Vitamin B6Vitamin B6 +48.8%
Contains more FolateFolate +154.5%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~1.8µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 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 +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
36% 3% 61%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 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 +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
94% 2% 2% 2%
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
75% 15% 6% 4%
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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Potatoes, baked, flesh and skin, with salt Sweet potato
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Potatoes, baked, flesh and skin, with salt Sweet potato 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%
Manganese 0.219mg 0.258mg 2%
Sodium 10mg 55mg 2%
Protein 2.5g 1.57g 2%
Starch 17.27g 12.65g 2%
Calcium 15mg 30mg 2%
Choline 12.3mg 2%
Zinc 0.36mg 0.3mg 1%
Vitamin B2 0.048mg 0.061mg 1%
Vitamin E 0.04mg 0.26mg 1%
Magnesium 28mg 25mg 1%
Vitamin B1 0.064mg 0.078mg 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%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potatoes, baked, flesh and skin, with salt Sweet potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
16%
Potatoes, baked, flesh and skin, with salt
31%
Sweet potato
Minerals Daily Need Coverage Score
22%
Potatoes, baked, flesh and skin, with salt
20%
Sweet potato

Comparison summary

Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 0.016g)
Which food is lower in Sugar?
Potatoes, baked, flesh and skin, with salt
Potatoes, baked, flesh and skin, with salt is lower in Sugar (difference - 3g)
Which food contains less Sodium?
Potatoes, baked, flesh and skin, with salt
Potatoes, baked, flesh and skin, with salt contains less Sodium (difference - 45mg)
Which food is lower in glycemic index?
Potatoes, baked, flesh and skin, with salt
Potatoes, baked, flesh and skin, with salt is lower in glycemic index (difference - 70)
Which food is cheaper?
Potatoes, baked, flesh and skin, with salt
Potatoes, baked, flesh and skin, with salt is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Potatoes, baked, flesh and skin, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170111/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.