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  6. Sweet potato vs. Cheese sandwich

Sweet potato vs. Cheese sandwich — In-Depth Nutrition Comparison

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Significant differences between sweet potato and cheese sandwich

  • Sweet potato has more vitamin A; however, cheese sandwich is richer in phosphorus, selenium, manganese, vitamin B2, iron, vitamin B1, and calcium.
  • Sweet potato covers your daily vitamin A needs 282% more than cheese sandwich.
  • Sweet potato contains less sodium.
  • Sweet potato has a higher glycemic index. The glycemic index of sweet potato is 70, while the glycemic index of cheese sandwich is 54.

Specific food types used in this comparison are Sweet potato, raw, unprepared and Crackers, wheat, sandwich, with cheese filling.

Infographic

Sweet potato vs Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains less SodiumSodium -93.4%
Contains more MagnesiumMagnesium +116%
Contains more CalciumCalcium +580%
Contains more IronIron +329.5%
Contains more ZincZinc +190%
Contains more PhosphorusPhosphorus +712.8%
Contains more ManganeseManganese +319.8%
Contains more SeleniumSelenium +3950%
~equal in Potassium ~306mg
~equal in Copper ~0.16mg

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin CVitamin C +60%
Contains more Vitamin AVitamin A +3276.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +28.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +359%
Contains more Vitamin B2Vitamin B2 +600%
Contains more Vitamin B3Vitamin B3 +471.8%
Contains more Vitamin B6Vitamin B6 +24.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +481.8%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Sweet potato Cheese sandwich DV% diff.
Vitamin A 709µg 21µg 76%
Polyunsaturated fat 0.014g 9.166g 61%
Phosphorus 47mg 382mg 48%
Selenium 0.6µg 24.3µg 43%
Fats 0.05g 25g 38%
Manganese 0.258mg 1.083mg 36%
Sodium 55mg 839mg 34%
Vitamin B2 0.061mg 0.427mg 28%
Monounsaturated fat 0.001g 10.351g 26%
Iron 0.61mg 2.62mg 25%
Vitamin B1 0.078mg 0.358mg 23%
Calories 86kcal 497kcal 21%
Saturated fat 0.018g 4.129g 19%
Calcium 30mg 204mg 17%
Vitamin B3 0.557mg 3.185mg 16%
Protein 1.57g 9.8g 16%
Folate 11µg 64µg 13%
Carbs 20.12g 58.2g 13%
Magnesium 25mg 54mg 7%
Zinc 0.3mg 0.87mg 5%
Starch 12.65g 5%
Vitamin B12 0µg 0.12µg 5%
Vitamin B6 0.209mg 0.261mg 4%
Vitamin B5 0.8mg 0.622mg 4%
Vitamin K 1.8µg 2%
Cholesterol 0mg 7mg 2%
Vitamin E 0.26mg 2%
Choline 12.3mg 2%
Vitamin C 2.4mg 1.5mg 1%
Fructose 0.7g 1%
Copper 0.151mg 0.16mg 1%
Potassium 337mg 306mg 1%
Net carbs 17.12g 55.1g N/A
Sugar 4.18g N/A
Fiber 3g 3.1g 0%
Tryptophan 0.031mg 0.13mg 0%
Threonine 0.083mg 0.298mg 0%
Isoleucine 0.055mg 0.383mg 0%
Leucine 0.092mg 0.698mg 0%
Lysine 0.066mg 0.344mg 0%
Methionine 0.029mg 0.167mg 0%
Phenylalanine 0.089mg 0.472mg 0%
Valine 0.086mg 0.438mg 0%
Histidine 0.031mg 0.219mg 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
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more WaterWater +2315%
Contains more ProteinProtein +524.2%
Contains more FatsFats +49900%
Contains more CarbsCarbs +189.3%
Contains more OtherOther +287.8%

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
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +1035000%
Contains more Poly. FatPolyunsaturated fat +65371.4%

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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.