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Shortbread vs. Sweet potato — In-Depth Nutrition Comparison

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How are shortbread and sweet potato different?

  • Shortbread is higher in iron, vitamin B1, vitamin B2, folate, vitamin B3, and vitamin E; however, sweet potato is richer in vitamin A and vitamin B6.
  • Daily need coverage for vitamin A for sweet potato is 284% higher.
  • Shortbread contains 450 times more saturated fat than sweet potato. While shortbread contains 8.105g of saturated fat, sweet potato contains only 0.018g.

Cookies, shortbread, commercially prepared, plain and Sweet potato, raw, unprepared are the varieties used in this article.

Infographic

Shortbread 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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
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 IronIron +388.5%
Contains more ZincZinc +63.3%
Contains more PhosphorusPhosphorus +40.4%
Contains more ManganeseManganese +52.3%
Contains more SeleniumSelenium +933.3%
Contains more MagnesiumMagnesium +78.6%
Contains more CalciumCalcium +130.8%
Contains more PotassiumPotassium +283%
Contains more CopperCopper +67.8%
Contains less SodiumSodium -84.4%

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 0% 0% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
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 EVitamin E +838.5%
Contains more Vitamin B1Vitamin B1 +352.6%
Contains more Vitamin B2Vitamin B2 +414.8%
Contains more Vitamin B3Vitamin B3 +488%
Contains more Vitamin KVitamin K +511.1%
Contains more FolateFolate +636.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +149.2%
Contains more Vitamin B6Vitamin B6 +194.4%
Contains more CholineCholine +1266.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 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 +242%
Contains more FatsFats +52340%
Contains more CarbsCarbs +217%
Contains more WaterWater +2046.7%
~equal in Other ~0.98g

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 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 +670700%
Contains more Poly. FatPolyunsaturated fat +59371.4%
Contains less Sat. FatSaturated fat -99.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
65% 34%
Starch: 40.47 g
Sucrose: 20.99 g
Glucose: 0.36 g
Fructose: 0.3 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +219.9%
Contains more SucroseSucrose +732.9%
Contains more GlucoseGlucose +166.7%
Contains more FructoseFructose +133.3%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shortbread Sweet potato DV% diff.
Vitamin A 0µg 709µg 79%
Polyunsaturated fat 8.326g 0.014g 55%
Fats 26.22g 0.05g 40%
Saturated fat 8.105g 0.018g 37%
Iron 2.98mg 0.61mg 30%
Vitamin B1 0.353mg 0.078mg 23%
Calories 514kcal 86kcal 21%
Vitamin B2 0.314mg 0.061mg 19%
Folate 81µg 11µg 18%
Monounsaturated fat 6.708g 0.001g 17%
Vitamin B3 3.275mg 0.557mg 17%
Carbs 63.78g 20.12g 15%
Vitamin E 2.44mg 0.26mg 15%
Sodium 353mg 55mg 13%
Vitamin B6 0.071mg 0.209mg 11%
Starch 40.47g 12.65g 11%
Selenium 6.2µg 0.6µg 10%
Vitamin B5 0.321mg 0.8mg 10%
Vitamin K 11µg 1.8µg 8%
Protein 5.37g 1.57g 8%
Copper 0.09mg 0.151mg 7%
Fiber 1.3g 3g 7%
Potassium 88mg 337mg 7%
Manganese 0.393mg 0.258mg 6%
Magnesium 14mg 25mg 3%
Vitamin C 0mg 2.4mg 3%
Phosphorus 66mg 47mg 3%
Zinc 0.49mg 0.3mg 2%
Calcium 13mg 30mg 2%
Choline 0.9mg 12.3mg 2%
Fructose 0.3g 0.7g 1%
Net carbs 62.48g 17.12g N/A
Sugar 21.65g 4.18g N/A
Trans fat 0.714g 0g 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 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0.002g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g 0g N/A
Omega-6 - Linoleic acid 7.253g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shortbread 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
30%
Shortbread
31%
Sweet potato
Minerals Daily Need Coverage Score
34%
Shortbread
20%
Sweet potato

Comparison summary

Which food is lower in Sugar?
Sweet potato
Sweet potato is lower in Sugar (difference - 17.47g)
Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 298mg)
Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 8.087g)
Which food is lower in glycemic index?
Shortbread
Shortbread is lower in glycemic index (difference - 6)
Which food is cheaper?
Shortbread
Shortbread is cheaper (difference - $0.2)
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.
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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.