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  6. Sweet potato vs. Croissant

Sweet potato vs. Croissant — In-Depth Nutrition Comparison

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What are the main differences between sweet potato and croissant?

  • Sweet potato is richer in vitamin A and vitamin B6, while croissant is higher in selenium, vitamin B1, folate, iron, and vitamin B2.
  • Sweet potato's daily need coverage for vitamin A is 269% higher.
  • Croissant has 4 times less vitamin B6 than sweet potato. Sweet potato has 0.209mg of vitamin B6, while croissant has 0.058mg.
  • Sweet potato is lower in sodium.
  • Sweet potato has a higher glycemic index (70) than croissant (56).

We used Sweet potato, raw, unprepared and Croissants, butter types in this comparison.

Infographic

Sweet potato vs Croissant 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 11% 11% 10% 76% 27% 20% 45% 61% 43% 124%
Contains more MagnesiumMagnesium +56.3%
Contains more PotassiumPotassium +185.6%
Contains more CopperCopper +88.8%
Contains less SodiumSodium -88.2%
Contains more CalciumCalcium +23.3%
Contains more IronIron +232.8%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +123.4%
Contains more ManganeseManganese +27.9%
Contains more SeleniumSelenium +3683.3%

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 0.67% 69% 17% 0% 97% 56% 41% 52% 13% 20% 4.5% 66% 21%
Contains more Vitamin CVitamin C +1100%
Contains more Vitamin AVitamin A +244.2%
Contains more Vitamin B6Vitamin B6 +260.3%
Contains more Vitamin EVitamin E +223.1%
Contains more Vitamin B1Vitamin B1 +397.4%
Contains more Vitamin B2Vitamin B2 +295.1%
Contains more Vitamin B3Vitamin B3 +292.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +700%
Contains more CholineCholine +215.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.861mg
~equal in Vitamin K ~1.8µg

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
8% 21% 46% 23% 2%
Protein: 8.2 g
Fats: 21 g
Carbs: 45.8 g
Water: 23.2 g
Other: 1.8 g
Contains more WaterWater +233.1%
Contains more ProteinProtein +422.3%
Contains more FatsFats +41900%
Contains more CarbsCarbs +127.6%
Contains more OtherOther +83.7%

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
64% 30% 6%
Saturated fat: Sat. Fat 11.659 g
Monounsaturated fat: Mono. Fat 5.525 g
Polyunsaturated fat: Poly. Fat 1.094 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +552400%
Contains more Poly. FatPolyunsaturated fat +7714.3%

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

All nutrients comparison - raw data values

Nutrient Sweet potato Croissant DV% diff.
Vitamin A 709µg 206µg 56%
Saturated fat 0.018g 11.659g 53%
Selenium 0.6µg 22.7µg 40%
Fats 0.05g 21g 32%
Vitamin B1 0.078mg 0.388mg 26%
Cholesterol 0mg 67mg 22%
Folate 11µg 88µg 19%
Sodium 55mg 467mg 18%
Iron 0.61mg 2.03mg 18%
Calories 86kcal 406kcal 16%
Monounsaturated fat 0.001g 5.525g 14%
Vitamin B2 0.061mg 0.241mg 14%
Protein 1.57g 8.2g 13%
Vitamin B6 0.209mg 0.058mg 12%
Vitamin B3 0.557mg 2.188mg 10%
Carbs 20.12g 45.8g 9%
Phosphorus 47mg 105mg 8%
Copper 0.151mg 0.08mg 8%
Vitamin B12 0µg 0.16µg 7%
Polyunsaturated fat 0.014g 1.094g 7%
Potassium 337mg 118mg 6%
Starch 12.65g 5%
Choline 12.3mg 38.8mg 5%
Zinc 0.3mg 0.75mg 4%
Vitamin E 0.26mg 0.84mg 4%
Manganese 0.258mg 0.33mg 3%
Vitamin C 2.4mg 0.2mg 2%
Fiber 3g 2.6g 2%
Magnesium 25mg 16mg 2%
Fructose 0.7g 1%
Calcium 30mg 37mg 1%
Vitamin B5 0.8mg 0.861mg 1%
Net carbs 17.12g 43.2g N/A
Sugar 4.18g 11.26g N/A
Vitamin K 1.8µg 1.8µg 0%
Tryptophan 0.031mg 0.099mg 0%
Threonine 0.083mg 0.284mg 0%
Isoleucine 0.055mg 0.365mg 0%
Leucine 0.092mg 0.623mg 0%
Lysine 0.066mg 0.329mg 0%
Methionine 0.029mg 0.175mg 0%
Phenylalanine 0.089mg 0.416mg 0%
Valine 0.086mg 0.41mg 0%
Histidine 0.031mg 0.187mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Croissant
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
35%
Croissant
Minerals Daily Need Coverage Score
20%
Sweet potato
43%
Croissant

Comparison summary

Which food is lower in Cholesterol?
Sweet potato
Sweet potato is lower in Cholesterol (difference - 67mg)
Which food is lower in Sugar?
Sweet potato
Sweet potato is lower in Sugar (difference - 7.08g)
Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 412mg)
Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 11.641g)
Which food is lower in glycemic index?
Croissant
Croissant is lower in glycemic index (difference - 14)
Which food is cheaper?
Croissant
Croissant is cheaper (difference - $0.2)
Which food is richer in minerals?
Croissant
Croissant is relatively richer in minerals
Which food is richer in vitamins?
Croissant
Croissant is relatively richer in vitamins

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. Croissant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174987/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.