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  6. Sweet potato vs. Cereal

Sweet potato vs. Cereal — In-Depth Nutrition Comparison

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A recap on differences between Sweet potato and Cereal

  • Cereal is higher than Sweet potato in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Zinc, Vitamin C, Manganese, and Vitamin A RAE.
  • Cereal covers your daily Vitamin B1 needs 518% more than Sweet potato.
  • The amount of Sodium in Sweet potato is lower.

Food varieties used in this article are Sweet potato, raw, unprepared and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).

Infographic

Sweet potato vs Cereal 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.
Sweet potato
Sweet potato
5
:
5
Cereal
Cereal
Contains more Calcium +200%
Contains more Magnesium +31.6%
Contains more Potassium +221%
Contains less Sodium -93.1%
Contains more Copper +10.2%
Contains more Iron +5483.6%
Contains more Phosphorus +63.8%
Contains more Zinc +2433.3%
Contains more Manganese +206.2%
Contains more Selenium +950%
Equal in Copper - 0.137
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Cereal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 1278% 14% 33% 10% 104% 208% 46% 104% 35%
Contains more Calcium +200%
Contains more Magnesium +31.6%
Contains more Potassium +221%
Contains less Sodium -93.1%
Contains more Copper +10.2%
Contains more Iron +5483.6%
Contains more Phosphorus +63.8%
Contains more Zinc +2433.3%
Contains more Manganese +206.2%
Contains more Selenium +950%
Equal in Copper - 0.137

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.
Sweet potato
Sweet potato
7
:
5
Cereal
Cereal
Contains more Vitamin A +408.1%
Contains more Vitamin E +225%
Contains more Vitamin B5 +254%
Contains more Vitamin K +∞%
Contains more Vitamin C +1504.2%
Contains more Vitamin B1 +7961.5%
Contains more Vitamin B2 +6244.3%
Contains more Vitamin B3 +5217.8%
Contains more Vitamin B6 +2764.1%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Cereal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Contains more Vitamin A +408.1%
Contains more Vitamin E +225%
Contains more Vitamin B5 +254%
Contains more Vitamin K +∞%
Contains more Vitamin C +1504.2%
Contains more Vitamin B1 +7961.5%
Contains more Vitamin B2 +6244.3%
Contains more Vitamin B3 +5217.8%
Contains more Vitamin B6 +2764.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
4
Cereal
Cereal
Contains more Water +1944.4%
Contains more Protein +286%
Contains more Fats +2060%
Contains more Carbs +331.7%
Contains more Other +127.6%
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Cereal
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more Water +1944.4%
Contains more Protein +286%
Contains more Fats +2060%
Contains more Carbs +331.7%
Contains more Other +127.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
2
Cereal
Cereal
Contains less Saturated Fat -93.1%
Contains more Monounsaturated Fat +20300%
Contains more Polyunsaturated fat +2428.6%
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Cereal
32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g
Contains less Saturated Fat -93.1%
Contains more Monounsaturated Fat +20300%
Contains more Polyunsaturated fat +2428.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Sweet potato
Sweet potato
3
:
2
Cereal
Cereal
Contains more Starch +∞%
Contains more Glucose +255.6%
Contains more Fructose +169.2%
Contains more Sucrose +286.5%
Contains more Maltose +∞%
Sweet potato
75% 15% 6% 4%
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
Cereal
94% 3% 3%
Starch: 0 g
Sucrose: 9.74 g
Glucose: 0.27 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0.09 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +255.6%
Contains more Fructose +169.2%
Contains more Sucrose +286.5%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet potato Cereal
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Cereal Opinion
Net carbs 17.12g 85.45g Cereal
Protein 1.57g 6.06g Cereal
Fats 0.05g 1.08g Cereal
Carbs 20.12g 86.85g Cereal
Calories 86kcal 378kcal Cereal
Starch 12.65g Sweet potato
Fructose 0.7g 0.26g Sweet potato
Sugar 4.18g 10.35g Sweet potato
Fiber 3g 1.4g Sweet potato
Calcium 30mg 10mg Sweet potato
Iron 0.61mg 34.06mg Cereal
Magnesium 25mg 19mg Sweet potato
Phosphorus 47mg 77mg Cereal
Potassium 337mg 105mg Sweet potato
Sodium 55mg 795mg Sweet potato
Zinc 0.3mg 7.6mg Cereal
Copper 0.151mg 0.137mg Sweet potato
Manganese 0.258mg 0.79mg Cereal
Selenium 0.6µg 6.3µg Cereal
Vitamin A 14187IU 2792IU Sweet potato
Vitamin A RAE 709µg 814µg Cereal
Vitamin E 0.26mg 0.08mg Sweet potato
Vitamin C 2.4mg 38.5mg Cereal
Vitamin B1 0.078mg 6.288mg Cereal
Vitamin B2 0.061mg 3.87mg Cereal
Vitamin B3 0.557mg 29.62mg Cereal
Vitamin B5 0.8mg 0.226mg Sweet potato
Vitamin B6 0.209mg 5.986mg Cereal
Folate 11µg Sweet potato
Vitamin K 1.8µg 0µg Sweet potato
Tryptophan 0.031mg 0.066mg Cereal
Threonine 0.083mg 0.241mg Cereal
Isoleucine 0.055mg 0.26mg Cereal
Leucine 0.092mg 0.767mg Cereal
Lysine 0.066mg 0.113mg Cereal
Methionine 0.029mg 0.13mg Cereal
Phenylalanine 0.089mg 0.365mg Cereal
Valine 0.086mg 0.344mg Cereal
Histidine 0.031mg 0.162mg Cereal
Saturated Fat 0.018g 0.26g Sweet potato
Monounsaturated Fat 0.001g 0.204g Cereal
Polyunsaturated fat 0.014g 0.354g Cereal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Cereal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
85%
Sweet potato
393%
Cereal
Minerals Daily Need Coverage Score
20%
Sweet potato
183%
Cereal

Comparison summary

Which food is lower in Sugar?
Sweet potato
Sweet potato is lower in Sugar (difference - 6.17g)
Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 740mg)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.242g)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Cereal
Cereal is lower in glycemic index (difference - 1)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $0.2)
Which food is richer in minerals?
?
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.
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.

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

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.