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  6. Strudel vs. Sweet potato

Strudel vs. Sweet potato — In-Depth Nutrition Comparison

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A recap on differences between strudel and sweet potato

  • Strudel is higher in vitamin B12, iron, phosphorus, vitamin B2, vitamin B3, calcium, vitamin B1, and vitamin B6, yet sweet potato is higher in vitamin A.
  • Sweet potato covers your daily vitamin A needs 257% more than strudel.
  • The amount of sodium in sweet potato is lower.
  • The glycemic index of strudel is lower.

Food varieties used in this article are KELLOGG'S, EGGO, Wafflers, Strawberry Strudel and Sweet potato, raw, unprepared.

Infographic

Strudel 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 9.3% 88% 6.3% 221% 0% 11% 113% 90% 0% 0%
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 +876.7%
Contains more IronIron +867.2%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +459.6%
Contains more MagnesiumMagnesium +92.3%
Contains more PotassiumPotassium +374.6%
Contains less SodiumSodium -92%

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% 132% 0% 0% 98% 104% 99% 0% 122% 200% 0% 56% 0%
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 B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +637.7%
Contains more Vitamin B3Vitamin B3 +851.5%
Contains more Vitamin B6Vitamin B6 +153.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +572.7%
Contains more Vitamin AVitamin A +79.5%
Contains more Vitamin EVitamin E +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Strudel Sweet potato DV% diff.
Vitamin B12 1.6µg 0µg 67%
Iron 5.9mg 0.61mg 66%
Vitamin A 395µg 709µg 35%
Phosphorus 263mg 47mg 31%
Polyunsaturated fat 4.6g 0.014g 31%
Vitamin B3 5.3mg 0.557mg 30%
Vitamin B2 0.45mg 0.061mg 30%
Sodium 691mg 55mg 28%
Vitamin B1 0.39mg 0.078mg 26%
Calcium 293mg 30mg 26%
Vitamin B6 0.53mg 0.209mg 25%
Fats 11g 0.05g 17%
Copper 0.151mg 17%
Folate 74µg 11µg 16%
Vitamin B5 0.8mg 16%
Saturated fat 2.7g 0.018g 12%
Calories 318kcal 86kcal 12%
Manganese 0.258mg 11%
Carbs 50g 20.12g 10%
Potassium 71mg 337mg 8%
Fiber 1.2g 3g 7%
Protein 5g 1.57g 7%
Monounsaturated fat 2.8g 0.001g 7%
Starch 12.65g 5%
Cholesterol 12mg 0mg 4%
Vitamin C 2.4mg 3%
Magnesium 13mg 25mg 3%
Vitamin E 0mg 0.26mg 2%
Choline 12.3mg 2%
Vitamin K 1.8µg 2%
Fructose 0.7g 1%
Zinc 0.4mg 0.3mg 1%
Selenium 0.6µg 1%
Net carbs 48.8g 17.12g N/A
Vitamin D 1IU 0IU 0%
Sugar 16.8g 4.18g N/A
Trans fat 0.2g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 11% 50% 29% 5%
Protein: 5 g
Fats: 11 g
Carbs: 50 g
Water: 29.2 g
Other: 4.8 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 +218.5%
Contains more FatsFats +21900%
Contains more CarbsCarbs +148.5%
Contains more OtherOther +389.8%
Contains more WaterWater +164.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 28% 46%
Saturated fat: Sat. Fat 2.7 g
Monounsaturated fat: Mono. Fat 2.8 g
Polyunsaturated fat: Poly. Fat 4.6 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 +279900%
Contains more Poly. FatPolyunsaturated fat +32757.1%
Contains less Sat. FatSaturated fat -99.3%

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. 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.