Shallot vs. Sweet potato — In-Depth Nutrition Comparison
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A recap on differences between Shallot and Sweet potato
- Shallot is higher in Folate, and Iron, yet Sweet potato is higher in Vitamin A RAE, Vitamin C, Vitamin B5, Manganese, Copper, Vitamin B3, and Vitamin B2.
- Sweet potato covers your daily Vitamin A RAE needs 107% more than Shallot.
- Shallot contains 6 times more Folate than Sweet potato. While Shallot contains 34µg of Folate, Sweet potato contains only 6µg.
Food varieties used in this article are Shallots, raw and Sweet potato, cooked, baked in skin, flesh, without salt.
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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
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Iron
+73.9%
Contains
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Phosphorus
+11.1%
Contains
less
Sodium
-66.7%
Contains
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Zinc
+25%
Contains
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Selenium
+500%
Contains
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Magnesium
+28.6%
Contains
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Potassium
+42.2%
Contains
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Copper
+83%
Contains
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Manganese
+70.2%
Equal in Calcium - 38
Equal in Phosphorus - 54
Contains
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Iron
+73.9%
Contains
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Phosphorus
+11.1%
Contains
less
Sodium
-66.7%
Contains
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Zinc
+25%
Contains
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Selenium
+500%
Contains
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Magnesium
+28.6%
Contains
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Potassium
+42.2%
Contains
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Copper
+83%
Contains
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Manganese
+70.2%
Equal in Calcium - 38
Equal in Phosphorus - 54
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.
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Contains
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Vitamin B6
+20.6%
Contains
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Folate
+466.7%
Contains
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Vitamin A
+480350%
Contains
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Vitamin E
+1675%
Contains
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Vitamin C
+145%
Contains
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Vitamin B1
+78.3%
Contains
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Vitamin B2
+430%
Contains
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Vitamin B3
+643.5%
Contains
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Vitamin B5
+204.8%
Contains
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Vitamin K
+187.5%
Contains
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Vitamin B6
+20.6%
Contains
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Folate
+466.7%
Contains
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Vitamin A
+480350%
Contains
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Vitamin E
+1675%
Contains
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Vitamin C
+145%
Contains
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Vitamin B1
+78.3%
Contains
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Vitamin B2
+430%
Contains
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Vitamin B3
+643.5%
Contains
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Vitamin B5
+204.8%
Contains
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Vitamin K
+187.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+24.4%
Contains
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Fats
+50%
Contains
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Carbs
+23.3%
Contains
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Other
+68.8%
Equal in Water - 75.78
Protein:
2.5 g
Fats:
0.1 g
Carbs:
16.8 g
Water:
79.8 g
Other:
0.8 g
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
Contains
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Protein
+24.4%
Contains
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Fats
+50%
Contains
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Carbs
+23.3%
Contains
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Other
+68.8%
Equal in Water - 75.78
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-67.3%
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Monounsaturated Fat
+600%
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Polyunsaturated fat
+135.9%
Saturated Fat:
0.017 g
Monounsaturated Fat:
0.014 g
Polyunsaturated fat:
0.039 g
Saturated Fat:
0.052 g
Monounsaturated Fat:
0.002 g
Polyunsaturated fat:
0.092 g
Contains
less
Saturated Fat
-67.3%
Contains
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Monounsaturated Fat
+600%
Contains
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Polyunsaturated fat
+135.9%
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 Sugar |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 13.6g | 17.41g |
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| Protein | 2.5g | 2.01g |
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| Fats | 0.1g | 0.15g |
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| Carbs | 16.8g | 20.71g |
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| Calories | 72kcal | 90kcal |
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| Starch | 7.05g |
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| Fructose | 0.5g |
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| Sugar | 7.87g | 6.48g |
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| Fiber | 3.2g | 3.3g |
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| Calcium | 37mg | 38mg |
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| Iron | 1.2mg | 0.69mg |
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| Magnesium | 21mg | 27mg |
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| Phosphorus | 60mg | 54mg |
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| Potassium | 334mg | 475mg |
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| Sodium | 12mg | 36mg |
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| Zinc | 0.4mg | 0.32mg |
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| Copper | 0.088mg | 0.161mg |
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| Manganese | 0.292mg | 0.497mg |
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| Selenium | 1.2µg | 0.2µg |
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| Vitamin A | 4IU | 19218IU |
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| Vitamin A RAE | 0µg | 961µg |
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| Vitamin E | 0.04mg | 0.71mg |
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| Vitamin C | 8mg | 19.6mg |
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| Vitamin B1 | 0.06mg | 0.107mg |
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| Vitamin B2 | 0.02mg | 0.106mg |
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| Vitamin B3 | 0.2mg | 1.487mg |
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| Vitamin B5 | 0.29mg | 0.884mg |
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| Vitamin B6 | 0.345mg | 0.286mg |
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| Folate | 34µg | 6µg |
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| Vitamin K | 0.8µg | 2.3µg |
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| Tryptophan | 0.028mg | 0.04mg |
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| Threonine | 0.098mg | 0.107mg |
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| Isoleucine | 0.106mg | 0.07mg |
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| Leucine | 0.149mg | 0.118mg |
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| Lysine | 0.125mg | 0.084mg |
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| Methionine | 0.027mg | 0.037mg |
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| Phenylalanine | 0.081mg | 0.114mg |
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| Valine | 0.11mg | 0.11mg | |
| Histidine | 0.043mg | 0.039mg |
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| Saturated Fat | 0.017g | 0.052g |
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| Monounsaturated Fat | 0.014g | 0.002g |
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| Polyunsaturated fat | 0.039g | 0.092g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
15%
120%
Minerals Daily Need Coverage Score
21%
25%
Comparison summary
Which food is lower in Sugar?
Sweet potato is lower in Sugar (difference - 1.39g)
Which food is cheaper?
Sweet potato is cheaper (difference - $0.1)
Which food is richer in vitamins?
Sweet potato is relatively richer in vitamins
Which food contains less Sodium?
Shallot contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Shallot is lower in Saturated Fat (difference - 0.035g)
Which food is lower in glycemic index?
Shallot is lower in glycemic index (difference - 40)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.