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  6. Red potato vs. Sweet potato

Red potato vs. Sweet potato — In-Depth Nutrition Comparison

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A recap on differences between red potato and sweet potato

  • Red potato is higher in vitamin C, vitamin B3, and potassium, yet sweet potato is higher in vitamin A and vitamin B5.
  • Sweet potato covers your daily vitamin A needs 284% more than red potato.
  • Red potato contains 5 times more vitamin C than sweet potato. While red potato contains 12.6mg of vitamin C, sweet potato contains only 2.4mg.
  • The glycemic index of sweet potato is lower.

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

Infographic

Red potato 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 20% 2.7% 48% 26% 58% 11% 31% 1.6% 23% 0%
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 +61.7%
Contains more IronIron +14.8%
Contains more CopperCopper +15.2%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +53.2%
Contains less SodiumSodium -78.2%
Contains more CalciumCalcium +233.3%
Contains more ManganeseManganese +49.1%

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 42% 0.33% 1.6% 0% 18% 12% 30% 20% 49% 0% 7% 20% 10%
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 +425%
Contains more Vitamin B3Vitamin B3 +186.4%
Contains more Vitamin KVitamin K +55.6%
Contains more FolateFolate +145.5%
Contains more CholineCholine +53.7%
Contains more Vitamin AVitamin A +70800%
Contains more Vitamin EVitamin E +225%
Contains more Vitamin B2Vitamin B2 +22%
Contains more Vitamin B5Vitamin B5 +134.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.078mg
~equal in Vitamin B6 ~0.209mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Red potato Sweet potato DV% diff.
Vitamin A 1µg 709µg 79%
Vitamin C 12.6mg 2.4mg 11%
Vitamin B5 0.341mg 0.8mg 9%
Potassium 545mg 337mg 6%
Vitamin B3 1.595mg 0.557mg 6%
Fiber 1.8g 3g 5%
Phosphorus 72mg 47mg 4%
Folate 27µg 11µg 4%
Manganese 0.173mg 0.258mg 4%
Copper 0.174mg 0.151mg 3%
Calcium 9mg 30mg 2%
Sodium 12mg 55mg 2%
Protein 2.3g 1.57g 1%
Selenium 0.6µg 1%
Vitamin E 0.08mg 0.26mg 1%
Vitamin B1 0.072mg 0.078mg 1%
Starch 15.15g 12.65g 1%
Zinc 0.4mg 0.3mg 1%
Iron 0.7mg 0.61mg 1%
Magnesium 28mg 25mg 1%
Vitamin K 2.8µg 1.8µg 1%
Choline 18.9mg 12.3mg 1%
Vitamin B2 0.05mg 0.061mg 1%
Calories 89kcal 86kcal 0%
Fats 0.15g 0.05g 0%
Carbs 19.59g 20.12g 0%
Net carbs 17.79g 17.12g N/A
Sugar 1.43g 4.18g N/A
Vitamin B6 0.212mg 0.209mg 0%
Saturated fat 0.026g 0.018g 0%
Monounsaturated fat 0.002g 0.001g 0%
Polyunsaturated fat 0.043g 0.014g 0%
Tryptophan 0.023mg 0.031mg 0%
Threonine 0.075mg 0.083mg 0%
Isoleucine 0.074mg 0.055mg 0%
Leucine 0.109mg 0.092mg 0%
Lysine 0.12mg 0.066mg 0%
Methionine 0.035mg 0.029mg 0%
Phenylalanine 0.091mg 0.089mg 0%
Valine 0.115mg 0.086mg 0%
Histidine 0.039mg 0.031mg 0%
Fructose 0.44g 0.7g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 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 +46.5%
Contains more FatsFats +200%
Contains more OtherOther +31.6%
~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
91% 3% 3% 3%
Starch: 15.15 g
Sucrose: 0.45 g
Glucose: 0.55 g
Fructose: 0.44 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 +19.8%
Contains more SucroseSucrose +460%
Contains more GlucoseGlucose +74.5%
Contains more FructoseFructose +59.1%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.