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Shallot vs Sweet potato - In-Depth Nutrition Comparison

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The main differences between Shallot and Sweet potato

  • Shallot is richer in Vitamin B6, Iron, Vitamin C, and Folate, yet Sweet potato is richer in Vitamin A, Vitamin B5, and Copper.
  • Daily need coverage for Vitamin A from Sweet potato is 79% higher.
  • Shallot contains 3 times more Vitamin C than Sweet potato. Shallot contains 8mg of Vitamin C, while Sweet potato contains 2.4mg.
  • Sweet potato contains less Sugar.

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

Infographic

Shallot vs Sweet potato 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +96.7%
Contains more Calcium +23.3%
Contains more Zinc +33.3%
Contains more Phosphorus +27.7%
Contains less Sodium -78.2%
Contains more Magnesium +19%
Contains more Copper +71.6%
Equal in Potassium - 337
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 12% 30% 15% 30% 11% 26% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 9% 30% 18% 51% 9% 21% 8%
Contains more Iron +96.7%
Contains more Calcium +23.3%
Contains more Zinc +33.3%
Contains more Phosphorus +27.7%
Contains less Sodium -78.2%
Contains more Magnesium +19%
Contains more Copper +71.6%
Equal in Potassium - 337

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +233.3%
Contains more Vitamin B6 +65.1%
Contains more Folate +209.1%
Contains more Vitamin A +354575%
Contains more Vitamin E +550%
Contains more Vitamin B1 +30%
Contains more Vitamin B2 +205%
Contains more Vitamin B3 +178.5%
Contains more Vitamin B5 +175.9%
Contains more Vitamin K +125%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 27% 1% 1% 0% 15% 5% 4% 18% 80% 0% 2% 26%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 852% 6% 0% 20% 15% 11% 48% 49% 0% 5% 9%
Contains more Vitamin C +233.3%
Contains more Vitamin B6 +65.1%
Contains more Folate +209.1%
Contains more Vitamin A +354575%
Contains more Vitamin E +550%
Contains more Vitamin B1 +30%
Contains more Vitamin B2 +205%
Contains more Vitamin B3 +178.5%
Contains more Vitamin B5 +175.9%
Contains more Vitamin K +125%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Shallot Sweet potato
Lower in Sugar ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Shallot Sweet potato Opinion
Calories 72kcal 86kcal Sweet potato
Protein 2.5g 1.57g Shallot
Fats 0.1g 0.05g Shallot
Vitamin C 8mg 2.4mg Shallot
Net carbs 13.6g 17.12g Sweet potato
Carbs 16.8g 20.12g Sweet potato
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.2mg 0.61mg Shallot
Calcium 37mg 30mg Shallot
Potassium 334mg 337mg Sweet potato
Magnesium 21mg 25mg Sweet potato
Sugar 7.87g 4.18g Sweet potato
Fiber 3.2g 3g Shallot
Copper 0.088mg 0.151mg Sweet potato
Zinc 0.4mg 0.3mg Shallot
Starch g 12.65g Sweet potato
Phosphorus 60mg 47mg Shallot
Sodium 12mg 55mg Shallot
Vitamin A 4IU 14187IU Sweet potato
Vitamin E 0.04mg 0.26mg Sweet potato
Vitamin D 0µg 0µg
Vitamin B1 0.06mg 0.078mg Sweet potato
Vitamin B2 0.02mg 0.061mg Sweet potato
Vitamin B3 0.2mg 0.557mg Sweet potato
Vitamin B5 0.29mg 0.8mg Sweet potato
Vitamin B6 0.345mg 0.209mg Shallot
Vitamin B12 0µg 0µg
Vitamin K 0.8µg 1.8µg Sweet potato
Folate 34µg 11µg Shallot
Trans Fat 0g 0g
Saturated Fat 0.017g 0.018g Shallot
Monounsaturated Fat 0.014g 0.001g Shallot
Polyunsaturated fat 0.039g 0.014g Shallot
Tryptophan 0.028mg 0.031mg Sweet potato
Threonine 0.098mg 0.083mg Shallot
Isoleucine 0.106mg 0.055mg Shallot
Leucine 0.149mg 0.092mg Shallot
Lysine 0.125mg 0.066mg Shallot
Methionine 0.027mg 0.029mg Sweet potato
Phenylalanine 0.081mg 0.089mg Sweet potato
Valine 0.11mg 0.086mg Shallot
Histidine 0.043mg 0.031mg Shallot
Fructose g 0.7g Sweet potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shallot Sweet potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
15
Shallot
85
Sweet potato
Mineral Summary Score
21
Shallot
21
Sweet potato

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
15%
Shallot
9%
Sweet potato
Carbohydrates
17%
Shallot
20%
Sweet potato
Fats
0%
Shallot
0%
Sweet potato

Comparison summary

Which food is lower in Sugar?
Sweet potato
Sweet potato is lower in Sugar (difference - 3.69g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.1)
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food contains less Sodium?
Shallot
Shallot contains less Sodium (difference - 43mg)
Which food is lower in Saturated Fat?
Shallot
Shallot is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Shallot
Shallot is lower in glycemic index (difference - 40)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.