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  6. Sweet potato vs. Wheat Bread

Sweet potato vs. Wheat Bread — In-Depth Nutrition Comparison

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Important differences between sweet potato and wheat Bread

  • Sweet potato has more vitamin A; however, wheat Bread has more selenium, manganese, iron, vitamin B3, vitamin B1, vitamin B2, phosphorus, and folate.
  • Sweet potato's daily need coverage for vitamin A is 284% more.
  • Sweet potato is lower in sodium.

The food varieties used in the comparison are Sweet potato, raw, unprepared and Bread, wheat, toasted.

Infographic

Sweet potato vs Wheat Bread 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more PotassiumPotassium +51.1%
Contains less SodiumSodium -90.8%
Contains more MagnesiumMagnesium +136%
Contains more CalciumCalcium +450%
Contains more IronIron +570.5%
Contains more CopperCopper +31.1%
Contains more ZincZinc +390%
Contains more PhosphorusPhosphorus +300%
Contains more ManganeseManganese +433.7%
Contains more SeleniumSelenium +5466.7%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +1100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +75.4%
Contains more Vitamin B6Vitamin B6 +36.6%
Contains more Vitamin B1Vitamin B1 +462.8%
Contains more Vitamin B2Vitamin B2 +526.2%
Contains more Vitamin B3Vitamin B3 +1022.1%
Contains more Vitamin KVitamin K +216.7%
Contains more FolateFolate +681.8%
Contains more CholineCholine +79.7%
~equal in Vitamin E ~0.24mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Wheat Bread DV% diff.
Vitamin A 709µg 0µg 79%
Selenium 0.6µg 33.4µg 60%
Manganese 0.258mg 1.377mg 49%
Iron 0.61mg 4.09mg 44%
Vitamin B3 0.557mg 6.25mg 36%
Vitamin B1 0.078mg 0.439mg 30%
Vitamin B2 0.061mg 0.382mg 25%
Sodium 55mg 601mg 24%
Protein 1.57g 12.96g 23%
Phosphorus 47mg 188mg 20%
Folate 11µg 86µg 19%
Calcium 30mg 165mg 14%
Carbs 20.12g 55.77g 12%
Polyunsaturated fat 0.014g 1.72g 11%
Calories 86kcal 313kcal 11%
Zinc 0.3mg 1.47mg 11%
Magnesium 25mg 59mg 8%
Vitamin B5 0.8mg 0.456mg 7%
Fiber 3g 4.7g 7%
Fats 0.05g 4.27g 6%
Starch 12.65g 5%
Copper 0.151mg 0.198mg 5%
Vitamin B6 0.209mg 0.153mg 4%
Saturated fat 0.018g 0.989g 4%
Monounsaturated fat 0.001g 1.019g 3%
Vitamin K 1.8µg 5.7µg 3%
Potassium 337mg 223mg 3%
Vitamin C 2.4mg 0.2mg 2%
Choline 12.3mg 22.1mg 2%
Fructose 0.7g 1%
Net carbs 17.12g 51.07g N/A
Sugar 4.18g 6.42g N/A
Vitamin E 0.26mg 0.24mg 0%
Tryptophan 0.031mg 0.092mg 0%
Threonine 0.083mg 0.299mg 0%
Isoleucine 0.055mg 0.258mg 0%
Leucine 0.092mg 0.461mg 0%
Lysine 0.066mg 0.215mg 0%
Methionine 0.029mg 0.105mg 0%
Phenylalanine 0.089mg 0.315mg 0%
Valine 0.086mg 0.31mg 0%
Histidine 0.031mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more WaterWater +218.9%
Contains more ProteinProtein +725.5%
Contains more FatsFats +8440%
Contains more CarbsCarbs +177.2%
Contains more OtherOther +182.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +101800%
Contains more Poly. FatPolyunsaturated fat +12185.7%

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
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.