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Saffron vs. Sweet potato — In-Depth Nutrition Comparison

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The main differences between saffron and sweet potato

  • Saffron is richer in manganese, iron, vitamin C, vitamin B6, magnesium, potassium, phosphorus, folate, and copper, yet sweet potato is richer in vitamin A.
  • Daily need coverage for manganese for saffron is 1224% higher.
  • Saffron contains 34 times more vitamin C than sweet potato. Saffron contains 80.8mg of vitamin C, while sweet potato contains 2.4mg.

Food types used in this article are Spices, saffron and Sweet potato, raw, unprepared.

Infographic

Saffron 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 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
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 +956%
Contains more CalciumCalcium +270%
Contains more PotassiumPotassium +411.6%
Contains more IronIron +1719.7%
Contains more CopperCopper +117.2%
Contains more ZincZinc +263.3%
Contains more PhosphorusPhosphorus +436.2%
Contains more ManganeseManganese +10910.9%
Contains more SeleniumSelenium +833.3%
Contains less SodiumSodium -62.8%

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 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 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 CVitamin C +3266.7%
Contains more Vitamin B1Vitamin B1 +47.4%
Contains more Vitamin B2Vitamin B2 +337.7%
Contains more Vitamin B3Vitamin B3 +162.1%
Contains more Vitamin B6Vitamin B6 +383.3%
Contains more FolateFolate +745.5%
Contains more Vitamin AVitamin A +2525.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 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 +628%
Contains more FatsFats +11600%
Contains more CarbsCarbs +224.9%
Contains more OtherOther +456.1%
Contains more WaterWater +549.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 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 +42800%
Contains more Poly. FatPolyunsaturated fat +14664.3%
Contains less Sat. FatSaturated fat -98.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Saffron Sweet potato DV% diff.
Manganese 28.408mg 0.258mg 1224%
Iron 11.1mg 0.61mg 131%
Vitamin C 80.8mg 2.4mg 87%
Vitamin A 27µg 709µg 76%
Vitamin B6 1.01mg 0.209mg 62%
Magnesium 264mg 25mg 57%
Potassium 1724mg 337mg 41%
Phosphorus 252mg 47mg 29%
Folate 93µg 11µg 21%
Copper 0.328mg 0.151mg 20%
Protein 11.43g 1.57g 20%
Vitamin B2 0.267mg 0.061mg 16%
Vitamin B5 0.8mg 16%
Carbs 65.37g 20.12g 15%
Polyunsaturated fat 2.067g 0.014g 14%
Calories 310kcal 86kcal 11%
Selenium 5.6µg 0.6µg 9%
Fats 5.85g 0.05g 9%
Calcium 111mg 30mg 8%
Zinc 1.09mg 0.3mg 7%
Saturated fat 1.586g 0.018g 7%
Vitamin B3 1.46mg 0.557mg 6%
Starch 12.65g 5%
Fiber 3.9g 3g 4%
Sodium 148mg 55mg 4%
Vitamin B1 0.115mg 0.078mg 3%
Vitamin K 1.8µg 2%
Choline 12.3mg 2%
Vitamin E 0.26mg 2%
Fructose 0.7g 1%
Monounsaturated fat 0.429g 0.001g 1%
Net carbs 61.47g 17.12g N/A
Sugar 4.18g N/A
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%
Omega-3 - DPA 0.006g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saffron Sweet potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
54%
Saffron
31%
Sweet potato
Minerals Daily Need Coverage Score
479%
Saffron
20%
Sweet potato

Comparison summary

Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 93mg)
Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 1.568g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $2)
Which food is lower in Sugar?
Saffron
Saffron is lower in Sugar (difference - 4.18g)
Which food is richer in minerals?
Saffron
Saffron is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (70)
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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.