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  6. Sweet potato vs. Buttermilk

Sweet potato vs. Buttermilk — In-Depth Nutrition Comparison

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A recap on differences between sweet potato and buttermilk

  • Sweet potato is higher in vitamin A, copper, vitamin B6, fiber, manganese, vitamin B5, and iron, yet buttermilk is higher in vitamin B12, calcium, and vitamin B2.
  • Sweet potato covers your daily vitamin A needs 283% more than buttermilk.

Food varieties used in this article are Sweet potato, raw, unprepared and Milk, buttermilk, fluid, cultured, lowfat.

Infographic

Sweet potato vs Buttermilk 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 7.9% 35% 13% 1.9% 3.7% 11% 38% 25% 0.26% 11%
Contains more MagnesiumMagnesium +127.3%
Contains more PotassiumPotassium +123.2%
Contains more IronIron +1120%
Contains more CopperCopper +1272.7%
Contains less SodiumSodium -71.1%
Contains more ManganeseManganese +12800%
Contains more CalciumCalcium +286.7%
Contains more ZincZinc +40%
Contains more PhosphorusPhosphorus +89.4%
Contains more SeleniumSelenium +233.3%

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.
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 3.3% 4.7% 1% 0% 8.5% 36% 1.1% 17% 7.8% 28% 0.25% 3.8% 9.7%
Contains more Vitamin CVitamin C +140%
Contains more Vitamin AVitamin A +4964.3%
Contains more Vitamin EVitamin E +420%
Contains more Vitamin B1Vitamin B1 +129.4%
Contains more Vitamin B3Vitamin B3 +860.3%
Contains more Vitamin B5Vitamin B5 +190.9%
Contains more Vitamin B6Vitamin B6 +514.7%
Contains more Vitamin KVitamin K +1700%
Contains more FolateFolate +120%
Contains more Vitamin B2Vitamin B2 +152.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +43.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Buttermilk DV% diff.
Vitamin A 709µg 14µg 77%
Copper 0.151mg 0.011mg 16%
Vitamin B6 0.209mg 0.034mg 13%
Fiber 3g 0g 12%
Manganese 0.258mg 0.002mg 11%
Vitamin B5 0.8mg 0.275mg 11%
Calcium 30mg 116mg 9%
Vitamin B12 0µg 0.22µg 9%
Vitamin B2 0.061mg 0.154mg 7%
Iron 0.61mg 0.05mg 7%
Sodium 55mg 190mg 6%
Phosphorus 47mg 89mg 6%
Potassium 337mg 151mg 5%
Carbs 20.12g 4.79g 5%
Starch 12.65g 5%
Vitamin B1 0.078mg 0.034mg 4%
Protein 1.57g 3.31g 3%
Vitamin B3 0.557mg 0.058mg 3%
Magnesium 25mg 11mg 3%
Selenium 0.6µg 2µg 3%
Folate 11µg 5µg 2%
Saturated fat 0.018g 0.548g 2%
Calories 86kcal 40kcal 2%
Vitamin C 2.4mg 1mg 2%
Vitamin E 0.26mg 0.05mg 1%
Zinc 0.3mg 0.42mg 1%
Monounsaturated fat 0.001g 0.254g 1%
Fats 0.05g 0.88g 1%
Choline 12.3mg 17.7mg 1%
Fructose 0.7g 1%
Vitamin K 1.8µg 0.1µg 1%
Cholesterol 0mg 4mg 1%
Net carbs 17.12g 4.79g N/A
Vitamin D 0IU 1IU 0%
Sugar 4.18g 4.79g N/A
Polyunsaturated fat 0.014g 0.033g 0%
Tryptophan 0.031mg 0.042mg 0%
Threonine 0.083mg 0.141mg 0%
Isoleucine 0.055mg 0.171mg 0%
Leucine 0.092mg 0.313mg 0%
Lysine 0.066mg 0.277mg 0%
Methionine 0.029mg 0.087mg 0%
Phenylalanine 0.089mg 0.171mg 0%
Valine 0.086mg 0.217mg 0%
Histidine 0.031mg 0.1mg 0%

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
3% 5% 90%
Protein: 3.31 g
Fats: 0.88 g
Carbs: 4.79 g
Water: 90.13 g
Other: 0.89 g
Contains more CarbsCarbs +320%
Contains more ProteinProtein +110.8%
Contains more FatsFats +1660%
Contains more WaterWater +16.6%
~equal in Other ~0.89g

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
66% 30% 4%
Saturated fat: Sat. Fat 0.548 g
Monounsaturated fat: Mono. Fat 0.254 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains less Sat. FatSaturated fat -96.7%
Contains more Mono. FatMonounsaturated fat +25300%
Contains more Poly. FatPolyunsaturated fat +135.7%

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. Buttermilk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170874/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.