Potatoes, raw, skin vs. Sweet potato — In-Depth Nutrition Comparison
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How are potatoes, raw, skin and sweet potato different?
- Potatoes, raw, skin is higher in iron, copper, manganese, and vitamin C; however, sweet potato is richer in vitamin A and vitamin B5.
- Daily need coverage for vitamin A for sweet potato is 284% higher.
- Potatoes, raw, skin contains 5 times more iron than sweet potato. While potatoes, raw, skin contains 3.24mg of iron, sweet potato contains only 0.61mg.
Potatoes, raw, skin and Sweet potato, raw, unprepared are the varieties used in this article.
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.
| Contains more PotassiumPotassium | +22.6% |
| Contains more IronIron | +431.1% |
| Contains more CopperCopper | +180.1% |
| Contains more ZincZinc | +16.7% |
| Contains less SodiumSodium | -81.8% |
| Contains more ManganeseManganese | +133.3% |
| Contains more PhosphorusPhosphorus | +23.7% |
| Contains more SeleniumSelenium | +100% |
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 | +375% |
| Contains more Vitamin B3Vitamin B3 | +85.5% |
| Contains more Vitamin B6Vitamin B6 | +14.4% |
| Contains more FolateFolate | +54.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +271.4% |
| Contains more Vitamin B2Vitamin B2 | +60.5% |
| Contains more Vitamin B5Vitamin B5 | +164.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.57 g
Fats:
0.1 g
Carbs:
12.44 g
Water:
83.29 g
Other:
1.6 g
Protein:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
| Contains more ProteinProtein | +63.7% |
| Contains more FatsFats | +100% |
| Contains more OtherOther | +63.3% |
| Contains more CarbsCarbs | +61.7% |
~equal in
Water
~77.28g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.026 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.043 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 | +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.
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin A | 0µg | 709µg | 79% |
| Iron | 3.24mg | 0.61mg | 33% |
| Copper | 0.423mg | 0.151mg | 30% |
| Manganese | 0.602mg | 0.258mg | 15% |
| Vitamin B5 | 0.302mg | 0.8mg | 10% |
| Vitamin C | 11.4mg | 2.4mg | 10% |
| Starch | 12.65g | 5% | |
| Vitamin B1 | 0.021mg | 0.078mg | 5% |
| Carbs | 12.44g | 20.12g | 3% |
| Vitamin B3 | 1.033mg | 0.557mg | 3% |
| Vitamin K | 1.8µg | 2% | |
| Vitamin B6 | 0.239mg | 0.209mg | 2% |
| Potassium | 413mg | 337mg | 2% |
| Folate | 17µg | 11µg | 2% |
| Protein | 2.57g | 1.57g | 2% |
| Fiber | 2.5g | 3g | 2% |
| Vitamin B2 | 0.038mg | 0.061mg | 2% |
| Sodium | 10mg | 55mg | 2% |
| Choline | 12.3mg | 2% | |
| Vitamin E | 0.26mg | 2% | |
| Calories | 58kcal | 86kcal | 1% |
| Selenium | 0.3µg | 0.6µg | 1% |
| Phosphorus | 38mg | 47mg | 1% |
| Fructose | 0.7g | 1% | |
| Fats | 0.1g | 0.05g | 0% |
| Net carbs | 9.94g | 17.12g | N/A |
| Magnesium | 23mg | 25mg | 0% |
| Calcium | 30mg | 30mg | 0% |
| Sugar | 4.18g | N/A | |
| Zinc | 0.35mg | 0.3mg | 0% |
| Saturated fat | 0.026g | 0.018g | 0% |
| Monounsaturated fat | 0.002g | 0.001g | 0% |
| Polyunsaturated fat | 0.043g | 0.014g | 0% |
| Tryptophan | 0.031mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.055mg | 0% | |
| Leucine | 0.092mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.029mg | 0% | |
| Phenylalanine | 0.089mg | 0% | |
| Valine | 0.086mg | 0% | |
| Histidine | 0.031mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
12%
31%
Minerals Daily Need Coverage Score
43%
20%
Comparison summary
Which food is lower in Saturated fat?
Sweet potato is lower in Saturated fat (difference - 0.008g)
Which food is lower in Sugar?
Potatoes, raw, skin is lower in Sugar (difference - 4.18g)
Which food contains less Sodium?
Potatoes, raw, skin contains less Sodium (difference - 45mg)
Which food is lower in glycemic index?
Potatoes, raw, skin is lower in glycemic index (difference - 70)
Which food is cheaper?
Potatoes, raw, skin 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.