Rice vs. Sweet potato — In-Depth Nutrition Comparison
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Summary of differences between Rice and Sweet potato
- Rice has more Selenium, and Folate, however, Sweet potato is higher in Vitamin A, Vitamin C, Vitamin B6, Potassium, Fiber, Copper, Vitamin B5, and Vitamin B2.
- Sweet potato covers your daily need of Vitamin A 107% more than Rice.
- Rice has 38 times more Selenium than Sweet potato. While Rice has 7.5µg of Selenium, Sweet potato has only 0.2µg.
These are the specific foods used in this comparison Rice, white, long-grain, regular, enriched, cooked and Sweet potato, cooked, baked in skin, flesh, without salt.
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 IronIron | +73.9% |
| Contains more ZincZinc | +53.1% |
| Contains less SodiumSodium | -97.2% |
| Contains more SeleniumSelenium | +3650% |
| Contains more MagnesiumMagnesium | +125% |
| Contains more CalciumCalcium | +280% |
| Contains more PotassiumPotassium | +1257.1% |
| Contains more CopperCopper | +133.3% |
| Contains more PhosphorusPhosphorus | +25.6% |
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.
| Contains more Vitamin B1Vitamin B1 | +52.3% |
| Contains more FolateFolate | +866.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1675% |
| Contains more Vitamin B2Vitamin B2 | +715.4% |
| Contains more Vitamin B5Vitamin B5 | +126.7% |
| Contains more Vitamin B6Vitamin B6 | +207.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +523.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.69 g
Fats:
0.28 g
Carbs:
28.17 g
Water:
68.44 g
Other:
0.42 g
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
| Contains more ProteinProtein | +33.8% |
| Contains more FatsFats | +86.7% |
| Contains more CarbsCarbs | +36% |
| Contains more WaterWater | +10.7% |
| Contains more OtherOther | +221.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.077 g
Monounsaturated Fat:
Mono. Fat
0.088 g
Polyunsaturated fat:
Poly. Fat
0.076 g
Saturated Fat:
Sat. Fat
0.052 g
Monounsaturated Fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 g
| Contains more Mono. FatMonounsaturated Fat | +4300% |
| Contains less Sat. FatSaturated Fat | -32.5% |
| Contains more Poly. FatPolyunsaturated fat | +21.1% |
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 price |
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| Rich in minerals |
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| Rich in vitamins |
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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 Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 130kcal | 90kcal |
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| Protein | 2.69g | 2.01g |
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| Fats | 0.28g | 0.15g |
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| Vitamin C | 0mg | 19.6mg |
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| Net carbs | 27.77g | 17.41g |
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| Carbs | 28.17g | 20.71g |
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| Magnesium | 12mg | 27mg |
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| Calcium | 10mg | 38mg |
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| Potassium | 35mg | 475mg |
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| Iron | 1.2mg | 0.69mg |
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| Sugar | 0.05g | 6.48g |
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| Fiber | 0.4g | 3.3g |
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| Copper | 0.069mg | 0.161mg |
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| Zinc | 0.49mg | 0.32mg |
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| Starch | 7.05g |
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| Phosphorus | 43mg | 54mg |
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| Sodium | 1mg | 36mg |
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| Vitamin A | 0IU | 19218IU |
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| Vitamin A | 0µg | 961µg |
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| Vitamin E | 0.04mg | 0.71mg |
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| Manganese | 0.472mg | 0.497mg |
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| Selenium | 7.5µg | 0.2µg |
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| Vitamin B1 | 0.163mg | 0.107mg |
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| Vitamin B2 | 0.013mg | 0.106mg |
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| Vitamin B3 | 1.476mg | 1.487mg |
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| Vitamin B5 | 0.39mg | 0.884mg |
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| Vitamin B6 | 0.093mg | 0.286mg |
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| Vitamin K | 0µg | 2.3µg |
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| Folate | 58µg | 6µg |
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| Choline | 2.1mg | 13.1mg |
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| Saturated Fat | 0.077g | 0.052g |
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| Monounsaturated Fat | 0.088g | 0.002g |
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| Polyunsaturated fat | 0.076g | 0.092g |
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| Tryptophan | 0.031mg | 0.04mg |
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| Threonine | 0.096mg | 0.107mg |
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| Isoleucine | 0.116mg | 0.07mg |
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| Leucine | 0.222mg | 0.118mg |
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| Lysine | 0.097mg | 0.084mg |
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| Methionine | 0.063mg | 0.037mg |
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| Phenylalanine | 0.144mg | 0.114mg |
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| Valine | 0.164mg | 0.11mg |
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| Histidine | 0.063mg | 0.039mg |
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| Fructose | 0.5g |
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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%
111%
Minerals Daily Need Coverage Score
22%
25%
Comparison summary
Which food is lower in Saturated Fat?
Sweet potato is lower in Saturated Fat (difference - 0.025g)
Which food is cheaper?
Sweet potato is cheaper (difference - $0.8)
Which food is richer in minerals?
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Rice is lower in Sugar (difference - 6.43g)
Which food contains less Sodium?
Rice contains less Sodium (difference - 35mg)
Which food is lower in glycemic index?
Rice is lower in glycemic index (difference - 10)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)