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Rice pudding vs. Sweet potato — In-Depth Nutrition Comparison

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A recap on differences between rice pudding and sweet potato

  • Rice pudding is higher in vitamin B12, calcium, and vitamin B2, yet sweet potato is higher in vitamin A, copper, vitamin B6, fiber, vitamin B5, manganese, and potassium.
  • Sweet potato covers your daily vitamin A needs 280% more than rice pudding.
  • The glycemic index of rice pudding is lower.

Food varieties used in this article are Puddings, rice, dry mix, prepared with 2% milk and Sweet potato, raw, unprepared.

Infographic

Rice pudding 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 9.3% 32% 11% 14% 6% 10% 37% 14% 7.4% 10%
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 CalciumCalcium +250%
Contains more ZincZinc +26.7%
Contains more PhosphorusPhosphorus +85.1%
Contains more SeleniumSelenium +216.7%
Contains more MagnesiumMagnesium +92.3%
Contains more PotassiumPotassium +159.2%
Contains more IronIron +64.9%
Contains more CopperCopper +738.9%
Contains less SodiumSodium -49.5%
Contains more ManganeseManganese +352.6%

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 2.3% 15% 0% 12% 19% 33% 8.3% 17% 8.1% 30% 0% 3% 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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +131.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +242.9%
Contains more Vitamin AVitamin A +1441.3%
Contains more Vitamin B3Vitamin B3 +25.7%
Contains more Vitamin B5Vitamin B5 +177.8%
Contains more Vitamin B6Vitamin B6 +497.1%
Contains more FolateFolate +175%
~equal in Vitamin B1 ~0.078mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 21% 73%
Protein: 3.29 g
Fats: 1.63 g
Carbs: 20.81 g
Water: 73.43 g
Other: 0.84 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 +109.6%
Contains more FatsFats +3160%
Contains more OtherOther +16.7%
~equal in Carbs ~20.12g
~equal in Water ~77.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 4%
Saturated fat: Sat. Fat 0.967 g
Monounsaturated fat: Mono. Fat 0.441 g
Polyunsaturated fat: Poly. Fat 0.06 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 +44000%
Contains more Poly. FatPolyunsaturated fat +328.6%
Contains less Sat. FatSaturated fat -98.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rice pudding Sweet potato DV% diff.
Vitamin A 46µg 709µg 74%
Copper 0.018mg 0.151mg 15%
Vitamin B6 0.035mg 0.209mg 13%
Fiber 0.1g 3g 12%
Vitamin B12 0.24µg 0µg 10%
Vitamin B5 0.288mg 0.8mg 10%
Manganese 0.057mg 0.258mg 9%
Calcium 105mg 30mg 8%
Phosphorus 87mg 47mg 6%
Potassium 130mg 337mg 6%
Vitamin B2 0.141mg 0.061mg 6%
Starch 12.65g 5%
Vitamin D 0.8µg 0µg 4%
Saturated fat 0.967g 0.018g 4%
Vitamin D 34IU 0IU 4%
Magnesium 13mg 25mg 3%
Iron 0.37mg 0.61mg 3%
Protein 3.29g 1.57g 3%
Fats 1.63g 0.05g 2%
Vitamin K 1.8µg 2%
Cholesterol 6mg 0mg 2%
Vitamin E 0.26mg 2%
Vitamin C 0.7mg 2.4mg 2%
Sodium 109mg 55mg 2%
Folate 4µg 11µg 2%
Choline 12.3mg 2%
Selenium 1.9µg 0.6µg 2%
Monounsaturated fat 0.441g 0.001g 1%
Calories 111kcal 86kcal 1%
Vitamin B3 0.443mg 0.557mg 1%
Fructose 0.7g 1%
Zinc 0.38mg 0.3mg 1%
Carbs 20.81g 20.12g 0%
Net carbs 20.71g 17.12g N/A
Sugar 4.18g N/A
Vitamin B1 0.075mg 0.078mg 0%
Polyunsaturated fat 0.06g 0.014g 0%
Tryptophan 0.039mg 0.031mg 0%
Threonine 0.126mg 0.083mg 0%
Isoleucine 0.169mg 0.055mg 0%
Leucine 0.273mg 0.092mg 0%
Lysine 0.221mg 0.066mg 0%
Methionine 0.07mg 0.029mg 0%
Phenylalanine 0.135mg 0.089mg 0%
Valine 0.187mg 0.086mg 0%
Histidine 0.075mg 0.031mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice pudding 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
11%
Rice pudding
31%
Sweet potato
Minerals Daily Need Coverage Score
15%
Rice pudding
20%
Sweet potato

Comparison summary

Which food is lower in Cholesterol?
Sweet potato
Sweet potato is lower in Cholesterol (difference - 6mg)
Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 54mg)
Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 0.949g)
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Rice pudding
Rice pudding is lower in Sugar (difference - 4.18g)
Which food is lower in glycemic index?
Rice pudding
Rice pudding is lower in glycemic index (difference - 11)
Which food is cheaper?
Rice pudding
Rice pudding is cheaper (difference - $0.2)
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.

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. Rice pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169611/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.