Sweet potato vs. Chocolate — In-Depth Nutrition Comparison
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How are sweet potato and chocolate different?
- Sweet potato is higher in vitamin A and vitamin B6; however, chocolate is richer in copper, iron, manganese, magnesium, phosphorus, fiber, and zinc.
- Daily need coverage for vitamin A for sweet potato is 283% higher.
- Sweet potato contains 5 times more vitamin B6 than chocolate. While sweet potato contains 0.209mg of vitamin B6, chocolate contains only 0.042mg.
- Sweet potato has less saturated fat.
- Chocolate has a lower glycemic index (23) than sweet potato (70).
Sweet potato, raw, unprepared and Chocolate, dark, 45- 59% cacao solids are the varieties used in this article.
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 | +484% |
| Contains more CalciumCalcium | +86.7% |
| Contains more PotassiumPotassium | +65.9% |
| Contains more IronIron | +1214.8% |
| Contains more CopperCopper | +580.8% |
| Contains more ZincZinc | +570% |
| Contains more PhosphorusPhosphorus | +338.3% |
| Contains less SodiumSodium | -56.4% |
| Contains more ManganeseManganese | +450% |
| Contains more SeleniumSelenium | +400% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +35350% |
| Contains more Vitamin B1Vitamin B1 | +212% |
| Contains more Vitamin B2Vitamin B2 | +22% |
| Contains more Vitamin B5Vitamin B5 | +169.4% |
| Contains more Vitamin B6Vitamin B6 | +397.6% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +107.7% |
| Contains more Vitamin B3Vitamin B3 | +30.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +350% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.151mg | 1.028mg | 97% |
| Iron | 0.61mg | 8.02mg | 93% |
| Saturated fat | 0.018g | 18.519g | 84% |
| Vitamin A | 709µg | 2µg | 79% |
| Manganese | 0.258mg | 1.419mg | 50% |
| Fats | 0.05g | 31.28g | 48% |
| Magnesium | 25mg | 146mg | 29% |
| Monounsaturated fat | 0.001g | 9.54g | 24% |
| Calories | 86kcal | 546kcal | 23% |
| Phosphorus | 47mg | 206mg | 23% |
| Fiber | 3g | 7g | 16% |
| Zinc | 0.3mg | 2.01mg | 16% |
| Carbs | 20.12g | 61.17g | 14% |
| Vitamin B6 | 0.209mg | 0.042mg | 13% |
| Caffeine | 0mg | 43mg | 11% |
| Vitamin B12 | 0µg | 0.23µg | 10% |
| Vitamin B5 | 0.8mg | 0.297mg | 10% |
| Protein | 1.57g | 4.88g | 7% |
| Polyunsaturated fat | 0.014g | 1.092g | 7% |
| Potassium | 337mg | 559mg | 7% |
| Vitamin K | 1.8µg | 8.1µg | 5% |
| Starch | 12.65g | 5% | |
| Vitamin B1 | 0.078mg | 0.025mg | 4% |
| Selenium | 0.6µg | 3µg | 4% |
| Vitamin C | 2.4mg | 3% | |
| Calcium | 30mg | 56mg | 3% |
| Folate | 11µg | 3% | |
| Cholesterol | 0mg | 8mg | 3% |
| Vitamin E | 0.26mg | 0.54mg | 2% |
| Choline | 12.3mg | 2% | |
| Vitamin B2 | 0.061mg | 0.05mg | 1% |
| Vitamin B3 | 0.557mg | 0.725mg | 1% |
| Fructose | 0.7g | 0g | 1% |
| Sodium | 55mg | 24mg | 1% |
| Net carbs | 17.12g | 54.17g | N/A |
| Sugar | 4.18g | 47.9g | N/A |
| Trans fat | 0g | 0.112g | N/A |
| Tryptophan | 0.031mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.055mg | 0% | |
| Leucine | 0.092mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.029mg | 0% | |
| Phenylalanine | 0.089mg | 0% | |
| Valine | 0.086mg | 0% | |
| Histidine | 0.031mg | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.085g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.001g | N/A |
| Omega-6 - Linoleic acid | 0.947g | N/A |
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:
4.88 g
Fats:
31.28 g
Carbs:
61.17 g
Water:
0.97 g
Other:
1.7 g
| Contains more WaterWater | +7867% |
| Contains more ProteinProtein | +210.8% |
| Contains more FatsFats | +62460% |
| Contains more CarbsCarbs | +204% |
| Contains more OtherOther | +73.5% |
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
18.519 g
Monounsaturated fat:
Mono. Fat
9.54 g
Polyunsaturated fat:
Poly. Fat
1.092 g
| Contains less Sat. FatSaturated fat | -99.9% |
| Contains more Mono. FatMonounsaturated fat | +953900% |
| Contains more Poly. FatPolyunsaturated fat | +7700% |
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:
0 g
Sucrose:
46.25 g
Glucose:
0 g
Fructose:
0 g
Lactose:
1.65 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more SucroseSucrose | +1735.3% |
| Contains more LactoseLactose | +∞% |
~equal in
Maltose
~0g
~equal in
Galactose
~0g