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

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

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Significant differences between Potatoes, boiled, cooked without skin, flesh, with salt and Sweet potato

  • Potatoes, boiled, cooked without skin, flesh, with salt has more Vitamin C, however, Sweet potato is richer in Vitamin A, Vitamin B5, and Manganese.
  • Sweet potato covers your daily Vitamin A needs 79% more than Potatoes, boiled, cooked without skin, flesh, with salt.
  • Sweet potato has 4 times less Sodium than Potatoes, boiled, cooked without skin, flesh, with salt. Potatoes, boiled, cooked without skin, flesh, with salt has 241mg of Sodium, while Sweet potato has 55mg.

Specific food types used in this comparison are Potatoes, boiled, cooked without skin, flesh, with salt and Sweet potato, raw, unprepared.

Infographic

Potatoes, boiled, cooked without skin, flesh, with 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% 31% 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 more MagnesiumMagnesium +25%
Contains more CalciumCalcium +275%
Contains more IronIron +96.8%
Contains more ZincZinc +11.1%
Contains more PhosphorusPhosphorus +17.5%
Contains less SodiumSodium -77.2%
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%

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, with salt Sweet potato
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar 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, with salt Sweet potato Opinion
Calories 86kcal 86kcal
Protein 1.71g 1.57g Potatoes, boiled, cooked without skin, flesh, with salt
Fats 0.1g 0.05g Potatoes, boiled, cooked without skin, flesh, with salt
Vitamin C 7.4mg 2.4mg Potatoes, boiled, cooked without skin, flesh, with salt
Net carbs 18.01g 17.12g Potatoes, boiled, cooked without skin, flesh, with 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, with salt
Fiber 2g 3g Sweet potato
Copper 0.167mg 0.151mg Potatoes, boiled, cooked without skin, flesh, with salt
Zinc 0.27mg 0.3mg Sweet potato
Starch 12.65g Sweet potato
Phosphorus 40mg 47mg Sweet potato
Sodium 241mg 55mg Sweet potato
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, with salt
Vitamin B2 0.019mg 0.061mg Sweet potato
Vitamin B3 1.312mg 0.557mg Potatoes, boiled, cooked without skin, flesh, with salt
Vitamin B5 0.509mg 0.8mg Sweet potato
Vitamin B6 0.269mg 0.209mg Potatoes, boiled, cooked without skin, flesh, with salt
Vitamin K 2.2µg 1.8µg Potatoes, boiled, cooked without skin, flesh, with salt
Folate 9µg 11µg Sweet potato
Choline 13.2mg 12.3mg Potatoes, boiled, cooked without skin, flesh, with salt
Saturated Fat 0.026g 0.018g Sweet potato
Monounsaturated Fat 0.002g 0.001g Potatoes, boiled, cooked without skin, flesh, with salt
Polyunsaturated fat 0.043g 0.014g Potatoes, boiled, cooked without skin, flesh, with 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, with salt
Leucine 0.103mg 0.092mg Potatoes, boiled, cooked without skin, flesh, with salt
Lysine 0.104mg 0.066mg Potatoes, boiled, cooked without skin, flesh, with 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, with salt
Histidine 0.038mg 0.031mg Potatoes, boiled, cooked without skin, flesh, with salt
Fructose 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, with 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, with salt
79%
Sweet potato
Minerals Daily Need Coverage Score
19%
Potatoes, boiled, cooked without skin, flesh, with salt
20%
Sweet potato

Comparison summary

Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 186mg)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.008g)
Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is lower in Sugar?
Potatoes, boiled, cooked without skin, flesh, with salt
Potatoes, boiled, cooked without skin, flesh, with salt is lower in Sugar (difference - 3.29g)
Which food is lower in glycemic index?
Potatoes, boiled, cooked without skin, flesh, with salt
Potatoes, boiled, cooked without skin, flesh, with salt is lower in glycemic index (difference - 70)
Which food is cheaper?
Potatoes, boiled, cooked without skin, flesh, with salt
Potatoes, boiled, cooked without skin, flesh, 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 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, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170520/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.