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  6. Sweet potato vs. Plantain raw

Sweet potato vs. Plantain raw — In-Depth Nutrition Comparison

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The main differences between sweet potato and plantain raw

  • Sweet potato is richer in vitamin A, vitamin B5, and copper, yet plantain raw is richer in vitamin C and vitamin B6.
  • Daily need coverage for vitamin A for sweet potato is 261% higher.
  • Sweet potato contains 10 times more calcium than plantain raw. Sweet potato contains 30mg of calcium, while plantain raw contains 3mg.
  • Sweet potato contains less sugar.
  • Plantain raw has a lower glycemic index than sweet potato.

Food types used in this article are Sweet potato, raw, unprepared and Plantains, raw.

Infographic

Sweet potato vs Plantain raw 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +900%
Contains more CopperCopper +86.4%
Contains more ZincZinc +114.3%
Contains more PhosphorusPhosphorus +38.2%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +48%
Contains more PotassiumPotassium +48.1%
Contains less SodiumSodium -92.7%
Contains more SeleniumSelenium +150%
~equal in Iron ~0.6mg

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin AVitamin A +1166.1%
Contains more Vitamin EVitamin E +85.7%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +13%
Contains more Vitamin B5Vitamin B5 +207.7%
Contains more Vitamin KVitamin K +157.1%
Contains more Vitamin CVitamin C +666.7%
Contains more Vitamin B3Vitamin B3 +23.2%
Contains more Vitamin B6Vitamin B6 +43.1%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.5mg

All nutrients comparison - raw data values

Nutrient Sweet potato Plantain raw DV% diff.
Vitamin A 709µg 56µg 73%
Vitamin C 2.4mg 18.4mg 18%
Vitamin B5 0.8mg 0.26mg 11%
Manganese 0.258mg 11%
Copper 0.151mg 0.081mg 8%
Vitamin B6 0.209mg 0.299mg 7%
Potassium 337mg 499mg 5%
Starch 12.65g 5%
Carbs 20.12g 31.89g 4%
Folate 11µg 22µg 3%
Magnesium 25mg 37mg 3%
Calcium 30mg 3mg 3%
Fiber 3g 2.3g 3%
Calories 86kcal 122kcal 2%
Selenium 0.6µg 1.5µg 2%
Vitamin B1 0.078mg 0.052mg 2%
Sodium 55mg 4mg 2%
Phosphorus 47mg 34mg 2%
Vitamin B2 0.061mg 0.054mg 1%
Vitamin K 1.8µg 0.7µg 1%
Vitamin B3 0.557mg 0.686mg 1%
Saturated fat 0.018g 0.143g 1%
Protein 1.57g 1.3g 1%
Zinc 0.3mg 0.14mg 1%
Vitamin E 0.26mg 0.14mg 1%
Fructose 0.7g 1%
Fats 0.05g 0.37g 0%
Net carbs 17.12g 29.59g N/A
Iron 0.61mg 0.6mg 0%
Sugar 4.18g 15g N/A
Choline 12.3mg 13.5mg 0%
Monounsaturated fat 0.001g 0.032g 0%
Polyunsaturated fat 0.014g 0.069g 0%
Tryptophan 0.031mg 0.015mg 0%
Threonine 0.083mg 0.034mg 0%
Isoleucine 0.055mg 0.036mg 0%
Leucine 0.092mg 0.059mg 0%
Lysine 0.066mg 0.06mg 0%
Methionine 0.029mg 0.017mg 0%
Phenylalanine 0.089mg 0.044mg 0%
Valine 0.086mg 0.046mg 0%
Histidine 0.031mg 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +20.8%
Contains more WaterWater +18.4%
Contains more FatsFats +640%
Contains more CarbsCarbs +58.5%
Contains more OtherOther +18.4%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -87.4%
Contains more Mono. FatMonounsaturated fat +3100%
Contains more Poly. FatPolyunsaturated fat +392.9%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.