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Sweet potato vs. Corn syrup — In-Depth Nutrition Comparison

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What are the main differences between sweet potato and corn syrup?

  • Sweet potato has more vitamin A, vitamin B5, vitamin B6, fiber, copper, potassium, manganese, vitamin B1, and phosphorus than corn syrup.
  • Sweet potato's daily need coverage for vitamin A is 284% higher.
  • Sweet potato is lower in sodium.
  • Corn syrup has a higher glycemic index (90) than sweet potato (70).

We used Sweet potato, raw, unprepared and Syrups, corn, dark types in this comparison.

Infographic

Sweet potato vs Corn syrup 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 5.7% 5.4% 3.9% 14% 18% 1.1% 4.7% 20% 13% 16%
Contains more MagnesiumMagnesium +212.5%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +665.9%
Contains more IronIron +64.9%
Contains more CopperCopper +184.9%
Contains more ZincZinc +650%
Contains more PhosphorusPhosphorus +327.3%
Contains less SodiumSodium -64.5%
Contains more ManganeseManganese +158%
Contains more SeleniumSelenium +383.3%

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% 0% 0% 2.8% 2.1% 0.38% 1.4% 2.1% 0% 0% 0% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +609.1%
Contains more Vitamin B2Vitamin B2 +577.8%
Contains more Vitamin B3Vitamin B3 +2685%
Contains more Vitamin B5Vitamin B5 +3378.3%
Contains more Vitamin B6Vitamin B6 +2222.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.3mg

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
78% 22%
Protein: 0 g
Fats: 0 g
Carbs: 77.59 g
Water: 22.01 g
Other: 0.4 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more WaterWater +251.1%
Contains more OtherOther +145%
Contains more CarbsCarbs +285.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet potato Corn syrup
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Corn syrup DV% diff.
Vitamin A 709µg 0µg 79%
Carbs 20.12g 77.59g 19%
Vitamin B5 0.8mg 0.023mg 16%
Vitamin B6 0.209mg 0.009mg 15%
Fiber 3g 0g 12%
Copper 0.151mg 0.053mg 11%
Calories 86kcal 286kcal 10%
Potassium 337mg 44mg 9%
Manganese 0.258mg 0.1mg 7%
Vitamin B1 0.078mg 0.011mg 6%
Starch 12.65g 5%
Phosphorus 47mg 11mg 5%
Sodium 55mg 155mg 4%
Magnesium 25mg 8mg 4%
Selenium 0.6µg 2.9µg 4%
Vitamin B2 0.061mg 0.009mg 4%
Vitamin C 2.4mg 0mg 3%
Folate 11µg 0µg 3%
Iron 0.61mg 0.37mg 3%
Protein 1.57g 0g 3%
Vitamin B3 0.557mg 0.02mg 3%
Vitamin K 1.8µg 0µg 2%
Zinc 0.3mg 0.04mg 2%
Vitamin E 0.26mg 0mg 2%
Fructose 0.7g 1%
Calcium 30mg 18mg 1%
Fats 0.05g 0g 0%
Net carbs 17.12g 77.59g N/A
Sugar 4.18g 77.59g N/A
Saturated fat 0.018g 0g 0%
Choline 12.3mg 13.3mg 0%
Monounsaturated fat 0.001g 0g 0%
Polyunsaturated fat 0.014g 0g 0%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Corn syrup
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
31%
Sweet potato
1%
Corn syrup
Minerals Daily Need Coverage Score
20%
Sweet potato
10%
Corn syrup

Comparison summary

Which food is lower in Sugar?
Sweet potato
Sweet potato is lower in Sugar (difference - 73.41g)
Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 100mg)
Which food is lower in glycemic index?
Sweet potato
Sweet potato is lower in glycemic index (difference - 20)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $2.6)
Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Saturated fat?
Corn syrup
Corn syrup is lower in Saturated fat (difference - 0.018g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Corn syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168836/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.