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  6. Sweet potato vs. Butter cookie

Sweet potato vs. Butter cookie — In-Depth Nutrition Comparison

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Important differences between sweet potato and butter cookie

  • Sweet potato has more vitamin A; however, butter cookie has more vitamin B1, vitamin B2, iron, vitamin B3, folate, vitamin B12, and selenium.
  • Sweet potato's daily need coverage for vitamin A is 270% more.
  • Sweet potato is lower in saturated fat.
  • Sweet potato has a higher glycemic index than butter cookie.

The food varieties used in the comparison are Sweet potato, raw, unprepared and Cookies, butter, commercially prepared, enriched.

Infographic

Sweet potato vs Butter cookie 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 8.6% 8.7% 9.8% 83% 67% 10% 44% 37% 22% 46%
Contains more MagnesiumMagnesium +108.3%
Contains more PotassiumPotassium +203.6%
Contains less SodiumSodium -80.5%
Contains more ManganeseManganese +51.8%
Contains more IronIron +263.9%
Contains more CopperCopper +32.5%
Contains more ZincZinc +26.7%
Contains more PhosphorusPhosphorus +117%
Contains more SeleniumSelenium +1300%
~equal in Calcium ~29mg

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% 55% 12% 6% 93% 77% 60% 29% 8.3% 45% 4.3% 57% 3.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +329.7%
Contains more Vitamin B5Vitamin B5 +63.9%
Contains more Vitamin B6Vitamin B6 +480.6%
Contains more CholineCholine +89.2%
Contains more Vitamin EVitamin E +123.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +374.4%
Contains more Vitamin B2Vitamin B2 +449.2%
Contains more Vitamin B3Vitamin B3 +472.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +590.9%
~equal in Vitamin K ~1.7µg

All nutrients comparison - raw data values

Nutrient Sweet potato Butter cookie DV% diff.
Vitamin A 709µg 165µg 60%
Saturated fat 0.018g 11.051g 50%
Cholesterol 0mg 117mg 39%
Fats 0.05g 18.8g 29%
Vitamin B1 0.078mg 0.37mg 24%
Vitamin B2 0.061mg 0.335mg 21%
Iron 0.61mg 2.22mg 20%
Calories 86kcal 467kcal 19%
Carbs 20.12g 68.9g 16%
Folate 11µg 76µg 16%
Vitamin B3 0.557mg 3.19mg 16%
Vitamin B12 0µg 0.36µg 15%
Selenium 0.6µg 8.4µg 14%
Monounsaturated fat 0.001g 5.522g 14%
Vitamin B6 0.209mg 0.036mg 13%
Sodium 55mg 282mg 10%
Protein 1.57g 6.1g 9%
Fiber 3g 0.8g 9%
Phosphorus 47mg 102mg 8%
Potassium 337mg 111mg 7%
Polyunsaturated fat 0.014g 0.982g 6%
Vitamin B5 0.8mg 0.488mg 6%
Starch 12.65g 5%
Copper 0.151mg 0.2mg 5%
Manganese 0.258mg 0.17mg 4%
Vitamin C 2.4mg 0mg 3%
Magnesium 25mg 12mg 3%
Vitamin D 0µg 0.4µg 2%
Vitamin E 0.26mg 0.58mg 2%
Vitamin D 0IU 16IU 2%
Fructose 0.7g 1%
Choline 12.3mg 6.5mg 1%
Zinc 0.3mg 0.38mg 1%
Net carbs 17.12g 68.1g N/A
Calcium 30mg 29mg 0%
Sugar 4.18g 20.24g N/A
Vitamin K 1.8µg 1.7µg 0%
Tryptophan 0.031mg 0.084mg 0%
Threonine 0.083mg 0.215mg 0%
Isoleucine 0.055mg 0.277mg 0%
Leucine 0.092mg 0.471mg 0%
Lysine 0.066mg 0.308mg 0%
Methionine 0.029mg 0.131mg 0%
Phenylalanine 0.089mg 0.299mg 0%
Valine 0.086mg 0.315mg 0%
Histidine 0.031mg 0.136mg 0%
Omega-3 - EPA 0g 0.011g N/A
Omega-3 - DHA 0g 0.007g 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
6% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 g
Contains more WaterWater +1580%
Contains more ProteinProtein +288.5%
Contains more FatsFats +37500%
Contains more CarbsCarbs +242.4%
Contains more OtherOther +63.3%

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
63% 31% 6%
Saturated fat: Sat. Fat 11.051 g
Monounsaturated fat: Mono. Fat 5.522 g
Polyunsaturated fat: Poly. Fat 0.982 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +552100%
Contains more Poly. FatPolyunsaturated fat +6914.3%

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
  2. Butter cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/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.