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  6. Sweet potato vs. Cocoa solids

Sweet potato vs. Cocoa solids — In-Depth Nutrition Comparison

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Important differences between sweet potato and cocoa solids

  • Sweet potato has more vitamin A; however, cocoa solids have more copper, iron, manganese, fiber, magnesium, phosphorus, zinc, and potassium.
  • Cocoa solids' daily need coverage for copper is 404% more.
  • Sweet potato is lower in saturated fat.
  • Sweet potato has a higher glycemic index than cocoa solids.

The food varieties used in the comparison are Sweet potato, raw, unprepared and Cocoa, dry powder, unsweetened.

Infographic

Sweet potato vs Cocoa solids 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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Contains more MagnesiumMagnesium +1896%
Contains more CalciumCalcium +326.7%
Contains more PotassiumPotassium +352.2%
Contains more IronIron +2172.1%
Contains more CopperCopper +2408.6%
Contains more ZincZinc +2170%
Contains more PhosphorusPhosphorus +1461.7%
Contains less SodiumSodium -61.8%
Contains more ManganeseManganese +1387.2%
Contains more SeleniumSelenium +2283.3%

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 0% 0% 2% 0% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +160%
Contains more Vitamin B5Vitamin B5 +215%
Contains more Vitamin B6Vitamin B6 +77.1%
Contains more Vitamin B2Vitamin B2 +295.1%
Contains more Vitamin B3Vitamin B3 +292.3%
Contains more Vitamin KVitamin K +38.9%
Contains more FolateFolate +190.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.078mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12mg

All nutrients comparison - raw data values

Nutrient Sweet potato Cocoa solids DV% diff.
Copper 0.151mg 3.788mg 404%
Iron 0.61mg 13.86mg 166%
Manganese 0.258mg 3.837mg 156%
Fiber 3g 37g 136%
Magnesium 25mg 499mg 113%
Phosphorus 47mg 734mg 98%
Vitamin A 709µg 0µg 79%
Zinc 0.3mg 6.81mg 59%
Caffeine 0mg 230mg 58%
Saturated fat 0.018g 8.07g 37%
Protein 1.57g 19.6g 36%
Potassium 337mg 1524mg 35%
Selenium 0.6µg 14.3µg 25%
Fats 0.05g 13.7g 21%
Vitamin B2 0.061mg 0.241mg 14%
Carbs 20.12g 57.9g 13%
Vitamin B5 0.8mg 0.254mg 11%
Monounsaturated fat 0.001g 4.57g 11%
Calcium 30mg 128mg 10%
Vitamin B3 0.557mg 2.185mg 10%
Vitamin B6 0.209mg 0.118mg 7%
Calories 86kcal 228kcal 7%
Starch 12.65g 5%
Folate 11µg 32µg 5%
Vitamin C 2.4mg 0mg 3%
Polyunsaturated fat 0.014g 0.44g 3%
Vitamin E 0.26mg 0.1mg 1%
Sodium 55mg 21mg 1%
Vitamin K 1.8µg 2.5µg 1%
Fructose 0.7g 1%
Net carbs 17.12g 20.9g N/A
Sugar 4.18g 1.75g N/A
Vitamin B1 0.078mg 0.078mg 0%
Choline 12.3mg 12mg 0%
Tryptophan 0.031mg 0.293mg 0%
Threonine 0.083mg 0.776mg 0%
Isoleucine 0.055mg 0.76mg 0%
Leucine 0.092mg 1.189mg 0%
Lysine 0.066mg 0.983mg 0%
Methionine 0.029mg 0.202mg 0%
Phenylalanine 0.089mg 0.941mg 0%
Valine 0.086mg 1.177mg 0%
Histidine 0.031mg 0.339mg 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
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more WaterWater +2476%
Contains more ProteinProtein +1148.4%
Contains more FatsFats +27300%
Contains more CarbsCarbs +187.8%
Contains more OtherOther +491.8%

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
62% 35% 3%
Saturated fat: Sat. Fat 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +456900%
Contains more Poly. FatPolyunsaturated fat +3042.9%

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. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.