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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 for sweet potato is 284% 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.
  • Shallot has a lower glycemic index than sweet potato.

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

Infographic

Shallot 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 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more CalciumCalcium +23.3%
Contains more IronIron +96.7%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +27.7%
Contains less SodiumSodium -78.2%
Contains more ManganeseManganese +13.2%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +19%
Contains more CopperCopper +71.6%
~equal in Potassium ~337mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin CVitamin C +233.3%
Contains more Vitamin B6Vitamin B6 +65.1%
Contains more FolateFolate +209.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +550%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B2Vitamin B2 +205%
Contains more Vitamin B3Vitamin B3 +178.5%
Contains more Vitamin B5Vitamin B5 +175.9%
Contains more Vitamin KVitamin K +125%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.3mg

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
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 +59.2%
Contains more FatsFats +100%
Contains more CarbsCarbs +19.8%
Contains more OtherOther +22.5%
~equal in Water ~77.28g

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
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 +1300%
Contains more Poly. FatPolyunsaturated fat +178.6%
~equal in Saturated fat ~0.018g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 DV% diff.
Vitamin A 0µg 709µg 79%
Vitamin B5 0.29mg 0.8mg 10%
Vitamin B6 0.345mg 0.209mg 10%
Copper 0.088mg 0.151mg 7%
Iron 1.2mg 0.61mg 7%
Folate 34µg 11µg 6%
Vitamin C 8mg 2.4mg 6%
Starch 12.65g 5%
Vitamin B2 0.02mg 0.061mg 3%
Phosphorus 60mg 47mg 2%
Vitamin B1 0.06mg 0.078mg 2%
Protein 2.5g 1.57g 2%
Vitamin B3 0.2mg 0.557mg 2%
Sodium 12mg 55mg 2%
Selenium 1.2µg 0.6µg 1%
Manganese 0.292mg 0.258mg 1%
Vitamin K 0.8µg 1.8µg 1%
Calories 72kcal 86kcal 1%
Vitamin E 0.04mg 0.26mg 1%
Magnesium 21mg 25mg 1%
Zinc 0.4mg 0.3mg 1%
Carbs 16.8g 20.12g 1%
Fructose 0.7g 1%
Calcium 37mg 30mg 1%
Fiber 3.2g 3g 1%
Fats 0.1g 0.05g 0%
Net carbs 13.6g 17.12g N/A
Potassium 334mg 337mg 0%
Sugar 7.87g 4.18g N/A
Choline 11.3mg 12.3mg 0%
Saturated fat 0.017g 0.018g 0%
Monounsaturated fat 0.014g 0.001g 0%
Polyunsaturated fat 0.039g 0.014g 0%
Tryptophan 0.028mg 0.031mg 0%
Threonine 0.098mg 0.083mg 0%
Isoleucine 0.106mg 0.055mg 0%
Leucine 0.149mg 0.092mg 0%
Lysine 0.125mg 0.066mg 0%
Methionine 0.027mg 0.029mg 0%
Phenylalanine 0.081mg 0.089mg 0%
Valine 0.11mg 0.086mg 0%
Histidine 0.043mg 0.031mg 0%

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

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
14%
Shallot
31%
Sweet potato
Minerals Daily Need Coverage Score
21%
Shallot
20%
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

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/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.