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
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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 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% |
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 | +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% |
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:
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
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
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% |
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 Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
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%
85%
Comparison summary
Which food is lower in Cholesterol?
Sweet potato is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Sweet potato contains less Sodium (difference - 784mg)
Which food is lower in Saturated fat?
Sweet potato is lower in Saturated fat (difference - 4.111g)
Which food is lower in Sugar?
Cheese sandwich is lower in Sugar (difference - 4.18g)
Which food is lower in glycemic index?
Cheese sandwich is lower in glycemic index (difference - 16)
Which food is cheaper?
Cheese sandwich is cheaper (difference - $0.2)
Which food is richer in minerals?
Cheese sandwich is relatively richer in minerals
Which food is richer in vitamins?
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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.