Sweet potato vs. Cashew — In-Depth Nutrition Comparison
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The main differences between sweet potato and cashew
- Sweet potato is richer in vitamin A, yet cashew is richer in copper, phosphorus, iron, magnesium, manganese, zinc, selenium, and vitamin B1.
- Daily need coverage for vitamin A for sweet potato is 284% higher.
- Sweet potato contains less saturated fat.
- Cashew has a lower glycemic index than sweet potato.
Food types used in this article are Sweet potato, raw, unprepared and Nuts, cashew nuts, raw.
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 | +1068% |
| Contains more CalciumCalcium | +23.3% |
| Contains more PotassiumPotassium | +95.8% |
| Contains more IronIron | +995.1% |
| Contains more CopperCopper | +1353.6% |
| Contains more ZincZinc | +1826.7% |
| Contains more PhosphorusPhosphorus | +1161.7% |
| Contains less SodiumSodium | -78.2% |
| Contains more ManganeseManganese | +541.5% |
| Contains more SeleniumSelenium | +3216.7% |
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.
| Contains more Vitamin CVitamin C | +380% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +246.2% |
| Contains more Vitamin B1Vitamin B1 | +442.3% |
| Contains more Vitamin B3Vitamin B3 | +90.7% |
| Contains more Vitamin B6Vitamin B6 | +99.5% |
| Contains more Vitamin KVitamin K | +1794.4% |
| Contains more FolateFolate | +127.3% |
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:
18.22 g
Fats:
43.85 g
Carbs:
30.19 g
Water:
5.2 g
Other:
2.54 g
| Contains more WaterWater | +1386.2% |
| Contains more ProteinProtein | +1060.5% |
| Contains more FatsFats | +87600% |
| Contains more CarbsCarbs | +50% |
| Contains more OtherOther | +159.2% |
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
7.783 g
Monounsaturated fat:
Mono. Fat
23.797 g
Polyunsaturated fat:
Poly. Fat
7.845 g
| Contains less Sat. FatSaturated fat | -99.8% |
| Contains more Mono. FatMonounsaturated fat | +2379600% |
| Contains more Poly. FatPolyunsaturated fat | +55935.7% |
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:
23.49 g
Sucrose:
5.81 g
Glucose:
0.05 g
Fructose:
0.05 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +1820% |
| Contains more FructoseFructose | +1300% |
| Contains more StarchStarch | +85.7% |
| Contains more SucroseSucrose | +130.6% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.151mg | 2.195mg | 227% |
| Vitamin A | 709µg | 0µg | 79% |
| Phosphorus | 47mg | 593mg | 78% |
| Iron | 0.61mg | 6.68mg | 76% |
| Fats | 0.05g | 43.85g | 67% |
| Magnesium | 25mg | 292mg | 64% |
| Manganese | 0.258mg | 1.655mg | 61% |
| Monounsaturated fat | 0.001g | 23.797g | 59% |
| Polyunsaturated fat | 0.014g | 7.845g | 52% |
| Zinc | 0.3mg | 5.78mg | 50% |
| Saturated fat | 0.018g | 7.783g | 35% |
| Selenium | 0.6µg | 19.9µg | 35% |
| Protein | 1.57g | 18.22g | 33% |
| Vitamin B1 | 0.078mg | 0.423mg | 29% |
| Vitamin K | 1.8µg | 34.1µg | 27% |
| Calories | 86kcal | 553kcal | 23% |
| Vitamin B6 | 0.209mg | 0.417mg | 16% |
| Potassium | 337mg | 660mg | 10% |
| Vitamin E | 0.26mg | 0.9mg | 4% |
| Starch | 12.65g | 23.49g | 4% |
| Folate | 11µg | 25µg | 4% |
| Carbs | 20.12g | 30.19g | 3% |
| Vitamin B3 | 0.557mg | 1.062mg | 3% |
| Vitamin C | 2.4mg | 0.5mg | 2% |
| Choline | 12.3mg | 2% | |
| Sodium | 55mg | 12mg | 2% |
| Calcium | 30mg | 37mg | 1% |
| Vitamin B5 | 0.8mg | 0.864mg | 1% |
| Fiber | 3g | 3.3g | 1% |
| Fructose | 0.7g | 0.05g | 1% |
| Net carbs | 17.12g | 26.89g | N/A |
| Sugar | 4.18g | 5.91g | N/A |
| Vitamin B2 | 0.061mg | 0.058mg | 0% |
| Tryptophan | 0.031mg | 0.287mg | 0% |
| Threonine | 0.083mg | 0.688mg | 0% |
| Isoleucine | 0.055mg | 0.789mg | 0% |
| Leucine | 0.092mg | 1.472mg | 0% |
| Lysine | 0.066mg | 0.928mg | 0% |
| Methionine | 0.029mg | 0.362mg | 0% |
| Phenylalanine | 0.089mg | 0.951mg | 0% |
| Valine | 0.086mg | 1.094mg | 0% |
| Histidine | 0.031mg | 0.456mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
31%
32%
Minerals Daily Need Coverage Score
20%
200%
Comparison summary
Which food is lower in Sugar?
Sweet potato is lower in Sugar (difference - 1.73g)
Which food is lower in Saturated fat?
Sweet potato is lower in Saturated fat (difference - 7.765g)
Which food is cheaper?
Sweet potato is cheaper (difference - $2.3)
Which food contains less Sodium?
Cashew contains less Sodium (difference - 43mg)
Which food is lower in glycemic index?
Cashew is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Cashew is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.