Sweet potato vs. Almonds — In-Depth Nutrition Comparison
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How are sweet potato and almonds different?
- Sweet potato is richer in vitamin A, while almonds are higher in vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, iron, fiber, and zinc.
- Sweet potato covers your daily need for vitamin A, 284% more than almonds.
- Sweet potato has a higher glycemic index (70) than almonds (0).
Sweet potato, raw, unprepared and Nuts, almonds types were used in this article.
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.
| Contains more MagnesiumMagnesium | +980% |
| Contains more CalciumCalcium | +796.7% |
| Contains more PotassiumPotassium | +117.5% |
| Contains more IronIron | +508.2% |
| Contains more CopperCopper | +582.8% |
| Contains more ZincZinc | +940% |
| Contains more PhosphorusPhosphorus | +923.4% |
| Contains less SodiumSodium | -98.2% |
| Contains more ManganeseManganese | +744.6% |
| Contains more SeleniumSelenium | +583.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +69.9% |
| Contains more Vitamin B6Vitamin B6 | +52.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin EVitamin E | +9757.7% |
| Contains more Vitamin B1Vitamin B1 | +162.8% |
| Contains more Vitamin B2Vitamin B2 | +1765.6% |
| Contains more Vitamin B3Vitamin B3 | +549.6% |
| Contains more FolateFolate | +300% |
| Contains more CholineCholine | +323.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 0.26mg | 25.63mg | 169% |
| Copper | 0.151mg | 1.031mg | 98% |
| Manganese | 0.258mg | 2.179mg | 84% |
| Vitamin B2 | 0.061mg | 1.138mg | 83% |
| Polyunsaturated fat | 0.014g | 12.329g | 82% |
| Vitamin A | 709µg | 0µg | 79% |
| Monounsaturated fat | 0.001g | 31.551g | 79% |
| Fats | 0.05g | 49.93g | 77% |
| Phosphorus | 47mg | 481mg | 62% |
| Magnesium | 25mg | 270mg | 58% |
| Protein | 1.57g | 21.15g | 39% |
| Iron | 0.61mg | 3.71mg | 39% |
| Fiber | 3g | 12.5g | 38% |
| Zinc | 0.3mg | 3.12mg | 26% |
| Calories | 86kcal | 579kcal | 25% |
| Calcium | 30mg | 269mg | 24% |
| Vitamin B3 | 0.557mg | 3.618mg | 19% |
| Saturated fat | 0.018g | 3.802g | 17% |
| Potassium | 337mg | 733mg | 12% |
| Vitamin B1 | 0.078mg | 0.205mg | 11% |
| Folate | 11µg | 44µg | 8% |
| Vitamin B5 | 0.8mg | 0.471mg | 7% |
| Choline | 12.3mg | 52.1mg | 7% |
| Selenium | 0.6µg | 4.1µg | 6% |
| Vitamin B6 | 0.209mg | 0.137mg | 6% |
| Starch | 12.65g | 0.72g | 5% |
| Vitamin C | 2.4mg | 0mg | 3% |
| Sodium | 55mg | 1mg | 2% |
| Vitamin K | 1.8µg | 0µg | 2% |
| Fructose | 0.7g | 0.11g | 1% |
| Net carbs | 17.12g | 9.05g | N/A |
| Carbs | 20.12g | 21.55g | 0% |
| Sugar | 4.18g | 4.35g | N/A |
| Trans fat | 0g | 0.015g | N/A |
| Tryptophan | 0.031mg | 0.211mg | 0% |
| Threonine | 0.083mg | 0.601mg | 0% |
| Isoleucine | 0.055mg | 0.751mg | 0% |
| Leucine | 0.092mg | 1.473mg | 0% |
| Lysine | 0.066mg | 0.568mg | 0% |
| Methionine | 0.029mg | 0.157mg | 0% |
| Phenylalanine | 0.089mg | 1.132mg | 0% |
| Valine | 0.086mg | 0.855mg | 0% |
| Histidine | 0.031mg | 0.539mg | 0% |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.002g | N/A |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
Protein:
21.15 g
Fats:
49.93 g
Carbs:
21.55 g
Water:
4.41 g
Other:
2.96 g
| Contains more WaterWater | +1652.4% |
| Contains more ProteinProtein | +1247.1% |
| Contains more FatsFats | +99760% |
| Contains more OtherOther | +202% |
~equal in
Carbs
~21.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.018 g
Monounsaturated fat:
Mono. Fat
0.001 g
Polyunsaturated fat:
Poly. Fat
0.014 g
Saturated fat:
Sat. Fat
3.802 g
Monounsaturated fat:
Mono. Fat
31.551 g
Polyunsaturated fat:
Poly. Fat
12.329 g
| Contains less Sat. FatSaturated fat | -99.5% |
| Contains more Mono. FatMonounsaturated fat | +3155000% |
| Contains more Poly. FatPolyunsaturated fat | +87964.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0.72 g
Sucrose:
3.95 g
Glucose:
0.17 g
Fructose:
0.11 g
Lactose:
0 g
Maltose:
0.04 g
Galactose:
0.07 g
| Contains more StarchStarch | +1656.9% |
| Contains more GlucoseGlucose | +464.7% |
| Contains more FructoseFructose | +536.4% |
| Contains more SucroseSucrose | +56.7% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g