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Sweet potato vs. Crackers — In-Depth Nutrition Comparison

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What are the main differences between sweet potato and crackers?

  • Sweet potato is richer in vitamin A, while crackers are higher in vitamin K, iron, vitamin B2, phosphorus, vitamin B1, vitamin B3, and folate.
  • Sweet potato's daily need coverage for vitamin A is 284% higher.
  • Sweet potato is lower in sodium.

We used Sweet potato, raw, unprepared and Crackers, standard snack-type, regular types in this comparison.

Infographic

Sweet potato vs Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more MagnesiumMagnesium +38.9%
Contains more PotassiumPotassium +185.6%
Contains more CopperCopper +45.2%
Contains less SodiumSodium -92.4%
Contains more CalciumCalcium +300%
Contains more IronIron +560.7%
Contains more ZincZinc +63.3%
Contains more PhosphorusPhosphorus +427.7%
Contains more ManganeseManganese +90.3%
Contains more SeleniumSelenium +1016.7%

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% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +91.8%
Contains more Vitamin B6Vitamin B6 +231.7%
Contains more CholineCholine +28.1%
Contains more Vitamin EVitamin E +1065.4%
Contains more Vitamin B1Vitamin B1 +433.3%
Contains more Vitamin B2Vitamin B2 +647.5%
Contains more Vitamin B3Vitamin B3 +681.3%
Contains more Vitamin KVitamin K +3750%
Contains more FolateFolate +736.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more WaterWater +2361.1%
Contains more ProteinProtein +322.9%
Contains more FatsFats +52760%
Contains more CarbsCarbs +204.7%
Contains more OtherOther +154.1%

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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +655200%
Contains more Poly. FatPolyunsaturated fat +93735.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
86% 12%
Starch: 49.69 g
Sucrose: 6.95 g
Glucose: 0.47 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0.48 g
Galactose: 0 g
Contains more GlucoseGlucose +104.3%
Contains more FructoseFructose +141.4%
Contains more StarchStarch +292.8%
Contains more SucroseSucrose +175.8%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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 Crackers
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Crackers DV% diff.
Polyunsaturated fat 0.014g 13.137g 87%
Vitamin A 709µg 0µg 79%
Vitamin K 1.8µg 69.3µg 56%
Iron 0.61mg 4.03mg 43%
Fats 0.05g 26.43g 41%
Vitamin B2 0.061mg 0.456mg 30%
Phosphorus 47mg 248mg 29%
Sodium 55mg 726mg 29%
Vitamin B1 0.078mg 0.416mg 28%
Saturated fat 0.018g 5.562g 25%
Vitamin B3 0.557mg 4.352mg 24%
Calories 86kcal 510kcal 21%
Folate 11µg 92µg 20%
Vitamin E 0.26mg 3.03mg 18%
Monounsaturated fat 0.001g 6.553g 16%
Starch 12.65g 49.69g 15%
Carbs 20.12g 61.3g 14%
Vitamin B6 0.209mg 0.063mg 11%
Selenium 0.6µg 6.7µg 11%
Manganese 0.258mg 0.491mg 10%
Protein 1.57g 6.64g 10%
Calcium 30mg 120mg 9%
Vitamin B5 0.8mg 0.417mg 8%
Potassium 337mg 118mg 6%
Copper 0.151mg 0.104mg 5%
Vitamin C 2.4mg 0mg 3%
Fiber 3g 2.3g 3%
Zinc 0.3mg 0.49mg 2%
Magnesium 25mg 18mg 2%
Fructose 0.7g 0.29g 1%
Net carbs 17.12g 59g N/A
Sugar 4.18g 8.18g N/A
Trans fat 0g 1.076g N/A
Choline 12.3mg 9.6mg 0%
Tryptophan 0.031mg 0.084mg 0%
Threonine 0.083mg 0.193mg 0%
Isoleucine 0.055mg 0.246mg 0%
Leucine 0.092mg 0.471mg 0%
Lysine 0.066mg 0.103mg 0%
Methionine 0.029mg 0.112mg 0%
Phenylalanine 0.089mg 0.331mg 0%
Valine 0.086mg 0.294mg 0%
Histidine 0.031mg 0.145mg 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0g 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Crackers
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
49%
Crackers
Minerals Daily Need Coverage Score
20%
Sweet potato
56%
Crackers

Comparison summary

Which food is lower in Sugar?
Sweet potato
Sweet potato is lower in Sugar (difference - 4g)
Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 671mg)
Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 5.544g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $2.2)
Which food is lower in glycemic index?
Crackers
Crackers is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Crackers
Crackers is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.