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Shallot vs. Sweet potato — In-Depth Nutrition Comparison

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A recap on the differences between shallot and sweet potatoes

  • Shallot is higher in folate and iron, yet sweet potatoes are higher in vitamin A, vitamin C, vitamin B5, manganese, copper, vitamin B3, and vitamin B2.
  • Sweet potatoes cover your daily vitamin A needs 384% more than shallot.
  • Shallot contains 6 times more folate than sweet potatoes. While shallot contains 34µg of folate, sweet potatoes contain only 6µg.
  • The glycemic index of shallot is lower.

Food varieties used in this article are Shallots, raw and Sweet potato, cooked, baked in skin, flesh, without salt.

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" 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 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 11% 42% 26% 54% 8.7% 23% 4.7% 65% 1.1%
Contains more IronIron +73.9%
Contains more ZincZinc +25%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +500%
Contains more MagnesiumMagnesium +28.6%
Contains more PotassiumPotassium +42.2%
Contains more CopperCopper +83%
Contains more ManganeseManganese +70.2%
~equal in Calcium ~38mg
~equal in Phosphorus ~54mg

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 27% 0% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26% 6.2%
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 65% 320% 14% 0% 27% 24% 28% 53% 66% 0% 5.8% 4.5% 7.1%
Contains more Vitamin B6Vitamin B6 +20.6%
Contains more FolateFolate +466.7%
Contains more Vitamin CVitamin C +145%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1675%
Contains more Vitamin B1Vitamin B1 +78.3%
Contains more Vitamin B2Vitamin B2 +430%
Contains more Vitamin B3Vitamin B3 +643.5%
Contains more Vitamin B5Vitamin B5 +204.8%
Contains more Vitamin KVitamin K +187.5%
Contains more CholineCholine +15.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Shallot Sweet potato DV% diff.
Vitamin A 0µg 961µg 107%
Vitamin C 8mg 19.6mg 13%
Vitamin B5 0.29mg 0.884mg 12%
Manganese 0.292mg 0.497mg 9%
Copper 0.088mg 0.161mg 8%
Vitamin B3 0.2mg 1.487mg 8%
Folate 34µg 6µg 7%
Vitamin B2 0.02mg 0.106mg 7%
Iron 1.2mg 0.69mg 6%
Vitamin B6 0.345mg 0.286mg 5%
Vitamin B1 0.06mg 0.107mg 4%
Potassium 334mg 475mg 4%
Vitamin E 0.04mg 0.71mg 4%
Starch 7.05g 3%
Selenium 1.2µg 0.2µg 2%
Protein 2.5g 2.01g 1%
Vitamin K 0.8µg 2.3µg 1%
Calories 72kcal 90kcal 1%
Sodium 12mg 36mg 1%
Magnesium 21mg 27mg 1%
Phosphorus 60mg 54mg 1%
Carbs 16.8g 20.71g 1%
Fructose 0.5g 1%
Zinc 0.4mg 0.32mg 1%
Fats 0.1g 0.15g 0%
Net carbs 13.6g 17.41g N/A
Calcium 37mg 38mg 0%
Sugar 7.87g 6.48g N/A
Fiber 3.2g 3.3g 0%
Choline 11.3mg 13.1mg 0%
Saturated fat 0.017g 0.052g 0%
Monounsaturated fat 0.014g 0.002g 0%
Polyunsaturated fat 0.039g 0.092g 0%
Tryptophan 0.028mg 0.04mg 0%
Threonine 0.098mg 0.107mg 0%
Isoleucine 0.106mg 0.07mg 0%
Leucine 0.149mg 0.118mg 0%
Lysine 0.125mg 0.084mg 0%
Methionine 0.027mg 0.037mg 0%
Phenylalanine 0.081mg 0.114mg 0%
Valine 0.11mg 0.11mg 0%
Histidine 0.043mg 0.039mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Contains more ProteinProtein +24.4%
Contains more FatsFats +50%
Contains more CarbsCarbs +23.3%
Contains more OtherOther +68.8%
~equal in Water ~75.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 g
36% 63%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains less Sat. FatSaturated fat -67.3%
Contains more Mono. FatMonounsaturated fat +600%
Contains more Poly. FatPolyunsaturated fat +135.9%

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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. 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/168483/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.