Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Sweet potato
  5. Compare
  6. Sweet potato vs. Club sandwich

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

Compare

How are sweet potato and club sandwich different?

  • Sweet potato is richer in vitamin A, while club sandwich is higher in selenium, vitamin B3, phosphorus, vitamin B12, vitamin B2, and iron.
  • Sweet potato covers your daily need for vitamin A, 277% more than club sandwich.
  • Sweet potato is lower in sodium.

Sweet potato, raw, unprepared and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise types were used in this article.

Infographic

Sweet potato vs Club 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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more PotassiumPotassium +49.1%
Contains more CopperCopper +69.7%
Contains less SodiumSodium -91.3%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +216.7%
Contains more IronIron +124.6%
Contains more ZincZinc +346.7%
Contains more PhosphorusPhosphorus +357.4%
Contains more SeleniumSelenium +4033.3%

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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin AVitamin A +1925.7%
Contains more Vitamin CVitamin C +83.3%
Contains more Vitamin EVitamin E +134.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +120.5%
Contains more Vitamin B2Vitamin B2 +204.9%
Contains more Vitamin B3Vitamin B3 +900.9%
Contains more Vitamin B6Vitamin B6 +41.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +383.3%
Contains more FolateFolate +181.8%
Contains more CholineCholine +288.6%
~equal in Vitamin B5 ~0.826mg

All nutrients comparison - raw data values

Nutrient Sweet potato Club sandwich DV% diff.
Vitamin A 709µg 35µg 75%
Selenium 0.6µg 24.8µg 44%
Vitamin B3 0.557mg 5.575mg 31%
Protein 1.57g 17.19g 31%
Sodium 55mg 630mg 25%
Phosphorus 47mg 215mg 24%
Vitamin B12 0µg 0.47µg 20%
Cholesterol 0mg 46mg 15%
Saturated fat 0.018g 3.109g 14%
Polyunsaturated fat 0.014g 1.88g 12%
Fats 0.05g 8.05g 12%
Manganese 0.258mg 11%
Iron 0.61mg 1.37mg 10%
Vitamin B2 0.061mg 0.186mg 10%
Zinc 0.3mg 1.34mg 9%
Vitamin B1 0.078mg 0.172mg 8%
Vitamin B6 0.209mg 0.296mg 7%
Monounsaturated fat 0.001g 2.949g 7%
Calories 86kcal 220kcal 7%
Copper 0.151mg 0.089mg 7%
Fiber 3g 1.2g 7%
Calcium 30mg 95mg 7%
Vitamin K 1.8µg 8.7µg 6%
Choline 12.3mg 47.8mg 6%
Starch 12.65g 5%
Folate 11µg 31µg 5%
Potassium 337mg 226mg 3%
Vitamin E 0.26mg 0.61mg 2%
Magnesium 25mg 32mg 2%
Vitamin C 2.4mg 4.4mg 2%
Vitamin D 0µg 0.1µg 1%
Fructose 0.7g 1%
Vitamin B5 0.8mg 0.826mg 1%
Vitamin D 0IU 5IU 1%
Carbs 20.12g 19.87g 0%
Net carbs 17.12g 18.67g N/A
Sugar 4.18g 4.68g N/A
Trans fat 0g 0.071g 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 0.004g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - DPA 0g 0.004g N/A

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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more WaterWater +47.1%
Contains more ProteinProtein +994.9%
Contains more FatsFats +16000%
Contains more OtherOther +141.8%
~equal in Carbs ~19.87g

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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +294800%
Contains more Poly. FatPolyunsaturated fat +13328.6%

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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.