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  6. Sweet potato vs. Butter

Sweet potato vs. Butter — In-Depth Nutrition Comparison

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Important differences between sweet potato and butter

  • Sweet potato has more vitamin A, vitamin B6, copper, vitamin B5, fiber, manganese, and potassium; however, butter has more vitamin E.
  • Butter's daily need coverage for saturated fat is 252% more.
  • Sweet potato is lower in saturated fat.
  • Sweet potato has a higher glycemic index than butter.

The food varieties used in the comparison are Sweet potato, raw, unprepared and Butter, without salt.

Infographic

Sweet potato vs Butter 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%
Butter
Butter
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 7.2% 2.1% 0.75% 5.3% 2.5% 10% 1.4% 0.52% 5.5%
Contains more MagnesiumMagnesium +1150%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +1304.2%
Contains more IronIron +2950%
Contains more CopperCopper +843.8%
Contains more ZincZinc +233.3%
Contains more PhosphorusPhosphorus +95.8%
Contains more ManganeseManganese +6350%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +66.7%

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%
Butter
Butter
4
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% 228% 46% 0% 1.3% 7.8% 0.79% 6.6% 0.69% 21% 18% 2.3% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1460%
Contains more Vitamin B2Vitamin B2 +79.4%
Contains more Vitamin B3Vitamin B3 +1226.2%
Contains more Vitamin B5Vitamin B5 +627.3%
Contains more Vitamin B6Vitamin B6 +6866.7%
Contains more FolateFolate +266.7%
Contains more Vitamin EVitamin E +792.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +288.9%
Contains more CholineCholine +52.8%
~equal in Vitamin A ~684µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Butter DV% diff.
Saturated fat 0.018g 50.489g 229%
Fats 0.05g 81.11g 125%
Cholesterol 0mg 215mg 72%
Monounsaturated fat 0.001g 23.43g 59%
Calories 86kcal 717kcal 32%
Polyunsaturated fat 0.014g 3.01g 20%
Vitamin B6 0.209mg 0.003mg 16%
Copper 0.151mg 0.016mg 15%
Vitamin E 0.26mg 2.32mg 14%
Vitamin B5 0.8mg 0.11mg 14%
Fiber 3g 0g 12%
Manganese 0.258mg 0.004mg 11%
Potassium 337mg 24mg 9%
Iron 0.61mg 0.02mg 7%
Carbs 20.12g 0.06g 7%
Vitamin B12 0µg 0.17µg 7%
Vitamin B1 0.078mg 0.005mg 6%
Magnesium 25mg 2mg 5%
Starch 12.65g 5%
Vitamin K 1.8µg 7µg 4%
Phosphorus 47mg 24mg 3%
Vitamin A 709µg 684µg 3%
Vitamin C 2.4mg 0mg 3%
Vitamin B3 0.557mg 0.042mg 3%
Folate 11µg 3µg 2%
Vitamin B2 0.061mg 0.034mg 2%
Sodium 55mg 11mg 2%
Zinc 0.3mg 0.09mg 2%
Protein 1.57g 0.85g 1%
Fructose 0.7g 1%
Choline 12.3mg 18.8mg 1%
Calcium 30mg 24mg 1%
Selenium 0.6µg 1µg 1%
Net carbs 17.12g 0.06g N/A
Sugar 4.18g 0.06g N/A
Tryptophan 0.031mg 0.012mg 0%
Threonine 0.083mg 0.038mg 0%
Isoleucine 0.055mg 0.051mg 0%
Leucine 0.092mg 0.083mg 0%
Lysine 0.066mg 0.067mg 0%
Methionine 0.029mg 0.021mg 0%
Phenylalanine 0.089mg 0.041mg 0%
Valine 0.086mg 0.057mg 0%
Histidine 0.031mg 0.023mg 0%
Omega-3 - ALA 0.315g N/A
Omega-6 - Linoleic acid 2.166g 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
Butter
Butter
1
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 g
Contains more ProteinProtein +84.7%
Contains more CarbsCarbs +33433.3%
Contains more WaterWater +330.8%
Contains more OtherOther +2350%
Contains more FatsFats +162120%

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
Butter
Butter
2
66% 30% 4%
Saturated fat: Sat. Fat 50.489 g
Monounsaturated fat: Mono. Fat 23.43 g
Polyunsaturated fat: Poly. Fat 3.01 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +2342900%
Contains more Poly. FatPolyunsaturated fat +21400%

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. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/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.