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  6. Potatoes, boiled, cooked without skin, flesh, without salt vs. Sweet potato

Potatoes, boiled, cooked without skin, flesh, without salt vs. Sweet potato — In-Depth Nutrition Comparison

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The main differences between Potatoes, boiled, cooked without skin, flesh, without salt and Sweet potato

  • Potatoes, boiled, cooked without skin, flesh, without salt is richer in Vitamin C, yet Sweet potato is richer in Vitamin A, Vitamin B5, and Manganese.
  • Daily need coverage for Vitamin A from Sweet potato is 79% higher.
  • Potatoes, boiled, cooked without skin, flesh, without salt contains 3 times more Vitamin C than Sweet potato. Potatoes, boiled, cooked without skin, flesh, without salt contains 7.4mg of Vitamin C, while Sweet potato contains 2.4mg.
  • Potatoes, boiled, cooked without skin, flesh, without salt contains less Sugar.

Food types used in this article are Potatoes, boiled, cooked without skin, flesh, without salt and Sweet potato, raw, unprepared.

Infographic

Potatoes, boiled, cooked without skin, flesh, without salt 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 2.4% 29% 12% 56% 7.4% 17% 0.65% 18% 1.6%
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 less SodiumSodium -90.9%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +275%
Contains more IronIron +96.8%
Contains more ZincZinc +11.1%
Contains more PhosphorusPhosphorus +17.5%
Contains more ManganeseManganese +84.3%
Contains more SeleniumSelenium +100%
~equal in Potassium ~337mg
~equal in Copper ~0.151mg

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 25% 0.12% 0.2% 0% 25% 4.4% 25% 31% 62% 0% 5.5% 6.8% 7.2%
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% 851% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin CVitamin C +208.3%
Contains more Vitamin B1Vitamin B1 +25.6%
Contains more Vitamin B3Vitamin B3 +135.5%
Contains more Vitamin B6Vitamin B6 +28.7%
Contains more Vitamin KVitamin K +22.2%
Contains more Vitamin AVitamin A +709250%
Contains more Vitamin EVitamin E +2500%
Contains more Vitamin B2Vitamin B2 +221.1%
Contains more Vitamin B5Vitamin B5 +57.2%
Contains more FolateFolate +22.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.3mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 20% 77%
Protein: 1.71 g
Fats: 0.1 g
Carbs: 20.01 g
Water: 77.46 g
Other: 0.72 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 FatsFats +100%
Contains more OtherOther +36.1%
~equal in Protein ~1.57g
~equal in Carbs ~20.12g
~equal in Water ~77.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 3% 61%
Saturated Fat: Sat. Fat 0.026 g
Monounsaturated Fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.043 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 +100%
Contains more Poly. FatPolyunsaturated fat +207.1%
Contains less Sat. FatSaturated Fat -30.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
23% 42% 35%
Starch: 0 g
Sucrose: 0.18 g
Glucose: 0.33 g
Fructose: 0.28 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 +∞%
Contains more SucroseSucrose +1300%
Contains more GlucoseGlucose +190.9%
Contains more FructoseFructose +150%
~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, boiled, cooked without skin, flesh, without salt Sweet potato
Rich in minerals ok
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 vitamins Equal

All nutrients comparison - raw data values

Nutrient Potatoes, boiled, cooked without skin, flesh, without salt Sweet potato Opinion
Calories 86kcal 86kcal
Protein 1.71g 1.57g Potatoes, boiled, cooked without skin, flesh, without salt
Fats 0.1g 0.05g Potatoes, boiled, cooked without skin, flesh, without salt
Vitamin C 7.4mg 2.4mg Potatoes, boiled, cooked without skin, flesh, without salt
Net carbs 18.21g 17.12g Potatoes, boiled, cooked without skin, flesh, without salt
Carbs 20.01g 20.12g Sweet potato
Magnesium 20mg 25mg Sweet potato
Calcium 8mg 30mg Sweet potato
Potassium 328mg 337mg Sweet potato
Iron 0.31mg 0.61mg Sweet potato
Sugar 0.89g 4.18g Potatoes, boiled, cooked without skin, flesh, without salt
Fiber 1.8g 3g Sweet potato
Copper 0.167mg 0.151mg Potatoes, boiled, cooked without skin, flesh, without salt
Zinc 0.27mg 0.3mg Sweet potato
Starch 12.65g Sweet potato
Phosphorus 40mg 47mg Sweet potato
Sodium 5mg 55mg Potatoes, boiled, cooked without skin, flesh, without salt
Vitamin A 2IU 14187IU Sweet potato
Vitamin A 0µg 709µg Sweet potato
Vitamin E 0.01mg 0.26mg Sweet potato
Manganese 0.14mg 0.258mg Sweet potato
Selenium 0.3µg 0.6µg Sweet potato
Vitamin B1 0.098mg 0.078mg Potatoes, boiled, cooked without skin, flesh, without salt
Vitamin B2 0.019mg 0.061mg Sweet potato
Vitamin B3 1.312mg 0.557mg Potatoes, boiled, cooked without skin, flesh, without salt
Vitamin B5 0.509mg 0.8mg Sweet potato
Vitamin B6 0.269mg 0.209mg Potatoes, boiled, cooked without skin, flesh, without salt
Vitamin K 2.2µg 1.8µg Potatoes, boiled, cooked without skin, flesh, without salt
Folate 9µg 11µg Sweet potato
Choline 13.2mg 12.3mg Potatoes, boiled, cooked without skin, flesh, without salt
Saturated Fat 0.026g 0.018g Sweet potato
Monounsaturated Fat 0.002g 0.001g Potatoes, boiled, cooked without skin, flesh, without salt
Polyunsaturated fat 0.043g 0.014g Potatoes, boiled, cooked without skin, flesh, without salt
Tryptophan 0.027mg 0.031mg Sweet potato
Threonine 0.062mg 0.083mg Sweet potato
Isoleucine 0.07mg 0.055mg Potatoes, boiled, cooked without skin, flesh, without salt
Leucine 0.103mg 0.092mg Potatoes, boiled, cooked without skin, flesh, without salt
Lysine 0.104mg 0.066mg Potatoes, boiled, cooked without skin, flesh, without salt
Methionine 0.027mg 0.029mg Sweet potato
Phenylalanine 0.076mg 0.089mg Sweet potato
Valine 0.096mg 0.086mg Potatoes, boiled, cooked without skin, flesh, without salt
Histidine 0.038mg 0.031mg Potatoes, boiled, cooked without skin, flesh, without salt
Fructose 0.28g 0.7g Sweet potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potatoes, boiled, cooked without skin, flesh, without salt Sweet potato
Low Calories diet Equal
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
15%
Potatoes, boiled, cooked without skin, flesh, without salt
79%
Sweet potato
Minerals Daily Need Coverage Score
16%
Potatoes, boiled, cooked without skin, flesh, without salt
20%
Sweet potato

Comparison summary

Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.008g)
Which food is lower in Sugar?
Potatoes, boiled, cooked without skin, flesh, without salt
Potatoes, boiled, cooked without skin, flesh, without salt is lower in Sugar (difference - 3.29g)
Which food contains less Sodium?
Potatoes, boiled, cooked without skin, flesh, without salt
Potatoes, boiled, cooked without skin, flesh, without salt contains less Sodium (difference - 50mg)
Which food is lower in glycemic index?
Potatoes, boiled, cooked without skin, flesh, without salt
Potatoes, boiled, cooked without skin, flesh, without salt is lower in glycemic index (difference - 70)
Which food is cheaper?
Potatoes, boiled, cooked without skin, flesh, without salt
Potatoes, boiled, cooked without skin, flesh, without 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 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, boiled, cooked without skin, flesh, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170440/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.