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  6. Sweet potato vs. Cod

Sweet potato vs. Cod — In-Depth Nutrition Comparison

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Important differences between sweet potato and cod

  • Sweet potato has more vitamin A, copper, fiber, and manganese; however, cod has more vitamin B5, selenium, vitamin B12, phosphorus, and choline.
  • Cod's daily need coverage for vitamin B5 is 3044% more.
  • Sweet potato has a higher glycemic index than cod.

The food varieties used in the comparison are Sweet potato, raw, unprepared and Fish, cod, Atlantic, raw.

Infographic

Sweet potato vs Cod 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%
Cod
Cod
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more CalciumCalcium +87.5%
Contains more IronIron +60.5%
Contains more CopperCopper +439.3%
Contains more ManganeseManganese +1620%
Contains more MagnesiumMagnesium +28%
Contains more PotassiumPotassium +22.6%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +331.9%
Contains more SeleniumSelenium +5416.7%
~equal in Sodium ~54mg

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%
Cod
Cod
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin CVitamin C +140%
Contains more Vitamin AVitamin A +5808.3%
Contains more Vitamin KVitamin K +1700%
Contains more FolateFolate +57.1%
Contains more Vitamin EVitamin E +146.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +270.4%
Contains more Vitamin B5Vitamin B5 +19025%
Contains more Vitamin B6Vitamin B6 +17.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +430.1%
~equal in Vitamin B1 ~0.076mg
~equal in Vitamin B2 ~0.065mg

All nutrients comparison - raw data values

Nutrient Sweet potato Cod DV% diff.
Vitamin B5 0.8mg 153mg 3044%
Vitamin A 709µg 12µg 77%
Selenium 0.6µg 33.1µg 59%
Vitamin B12 0µg 0.91µg 38%
Protein 1.57g 17.81g 32%
Phosphorus 47mg 203mg 22%
Copper 0.151mg 0.028mg 14%
Cholesterol 0mg 43mg 14%
Fiber 3g 0g 12%
Manganese 0.258mg 0.015mg 11%
Choline 12.3mg 65.2mg 10%
Vitamin B3 0.557mg 2.063mg 9%
Carbs 20.12g 0g 7%
Vitamin D 0IU 36IU 5%
Vitamin D 0µg 0.9µg 5%
Starch 12.65g 5%
Vitamin E 0.26mg 0.64mg 3%
Vitamin B6 0.209mg 0.245mg 3%
Iron 0.61mg 0.38mg 3%
Vitamin C 2.4mg 1mg 2%
Magnesium 25mg 32mg 2%
Potassium 337mg 413mg 2%
Vitamin K 1.8µg 0.1µg 1%
Folate 11µg 7µg 1%
Saturated fat 0.018g 0.131g 1%
Fructose 0.7g 1%
Polyunsaturated fat 0.014g 0.231g 1%
Zinc 0.3mg 0.45mg 1%
Calcium 30mg 16mg 1%
Fats 0.05g 0.67g 1%
Calories 86kcal 82kcal 0%
Net carbs 17.12g 0g N/A
Sugar 4.18g 0g N/A
Sodium 55mg 54mg 0%
Vitamin B1 0.078mg 0.076mg 0%
Vitamin B2 0.061mg 0.065mg 0%
Monounsaturated fat 0.001g 0.094g 0%
Tryptophan 0.031mg 0.199mg 0%
Threonine 0.083mg 0.781mg 0%
Isoleucine 0.055mg 0.821mg 0%
Leucine 0.092mg 1.447mg 0%
Lysine 0.066mg 1.635mg 0%
Methionine 0.029mg 0.527mg 0%
Phenylalanine 0.089mg 0.695mg 0%
Valine 0.086mg 0.917mg 0%
Histidine 0.031mg 0.524mg 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - DPA 0g 0.01g 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
Cod
Cod
3
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +226.7%
Contains more ProteinProtein +1034.4%
Contains more FatsFats +1240%
~equal in Water ~81.22g

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
Cod
Cod
2
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains less Sat. FatSaturated fat -86.3%
Contains more Mono. FatMonounsaturated fat +9300%
Contains more Poly. FatPolyunsaturated fat +1550%

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.