Sweet potato vs. Crouton — In-Depth Nutrition Comparison
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How are sweet potato and crouton different?
- Sweet potato is higher in vitamin A and vitamin B6; however, crouton is richer in selenium, vitamin B1, iron, vitamin B3, folate, vitamin B2, and manganese.
- Daily need coverage for vitamin A for sweet potato is 284% higher.
- Sweet potato contains 8 times more vitamin B6 than crouton. While sweet potato contains 0.209mg of vitamin B6, crouton contains only 0.026mg.
- Sweet potato has less sodium.
Sweet potato, raw, unprepared and Croutons, plain are the varieties used in this article.
Infographic
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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.
| Contains more PotassiumPotassium | +171.8% |
| Contains less SodiumSodium | -92.1% |
| Contains more MagnesiumMagnesium | +24% |
| Contains more CalciumCalcium | +153.3% |
| Contains more IronIron | +568.9% |
| Contains more ZincZinc | +196.7% |
| Contains more PhosphorusPhosphorus | +144.7% |
| Contains more ManganeseManganese | +93.8% |
| Contains more SeleniumSelenium | +6150% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +86.5% |
| Contains more Vitamin B6Vitamin B6 | +703.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +698.7% |
| Contains more Vitamin B2Vitamin B2 | +345.9% |
| Contains more Vitamin B3Vitamin B3 | +876.5% |
| Contains more FolateFolate | +1100% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
Protein:
11.9 g
Fats:
6.6 g
Carbs:
73.5 g
Water:
5.5 g
Other:
2.5 g
| Contains more WaterWater | +1305.1% |
| Contains more ProteinProtein | +658% |
| Contains more FatsFats | +13100% |
| Contains more CarbsCarbs | +265.3% |
| Contains more OtherOther | +155.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.018 g
Monounsaturated fat:
Mono. Fat
0.001 g
Polyunsaturated fat:
Poly. Fat
0.014 g
Saturated fat:
Sat. Fat
1.51 g
Monounsaturated fat:
Mono. Fat
3.059 g
Polyunsaturated fat:
Poly. Fat
1.273 g
| Contains less Sat. FatSaturated fat | -98.8% |
| Contains more Mono. FatMonounsaturated fat | +305800% |
| Contains more Poly. FatPolyunsaturated fat | +8992.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin A | 709µg | 0µg | 79% |
| Selenium | 0.6µg | 37.5µg | 67% |
| Vitamin B1 | 0.078mg | 0.623mg | 45% |
| Iron | 0.61mg | 4.08mg | 43% |
| Vitamin B3 | 0.557mg | 5.439mg | 31% |
| Folate | 11µg | 132µg | 30% |
| Sodium | 55mg | 698mg | 28% |
| Protein | 1.57g | 11.9g | 21% |
| Carbs | 20.12g | 73.5g | 18% |
| Vitamin B2 | 0.061mg | 0.272mg | 16% |
| Calories | 86kcal | 407kcal | 16% |
| Vitamin B6 | 0.209mg | 0.026mg | 14% |
| Manganese | 0.258mg | 0.5mg | 11% |
| Fats | 0.05g | 6.6g | 10% |
| Phosphorus | 47mg | 115mg | 10% |
| Fiber | 3g | 5.1g | 8% |
| Polyunsaturated fat | 0.014g | 1.273g | 8% |
| Monounsaturated fat | 0.001g | 3.059g | 8% |
| Saturated fat | 0.018g | 1.51g | 7% |
| Vitamin B5 | 0.8mg | 0.429mg | 7% |
| Potassium | 337mg | 124mg | 6% |
| Zinc | 0.3mg | 0.89mg | 5% |
| Starch | 12.65g | 5% | |
| Calcium | 30mg | 76mg | 5% |
| Vitamin C | 2.4mg | 0mg | 3% |
| Choline | 12.3mg | 2% | |
| Vitamin K | 1.8µg | 2% | |
| Vitamin E | 0.26mg | 2% | |
| Copper | 0.151mg | 0.163mg | 1% |
| Magnesium | 25mg | 31mg | 1% |
| Fructose | 0.7g | 1% | |
| Net carbs | 17.12g | 68.4g | N/A |
| Sugar | 4.18g | N/A | |
| Tryptophan | 0.031mg | 0.14mg | 0% |
| Threonine | 0.083mg | 0.337mg | 0% |
| Isoleucine | 0.055mg | 0.456mg | 0% |
| Leucine | 0.092mg | 0.832mg | 0% |
| Lysine | 0.066mg | 0.278mg | 0% |
| Methionine | 0.029mg | 0.211mg | 0% |
| Phenylalanine | 0.089mg | 0.586mg | 0% |
| Valine | 0.086mg | 0.514mg | 0% |
| Histidine | 0.031mg | 0.255mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
35%
Minerals Daily Need Coverage Score
20%
70%
Comparison summary
Which food contains less Sodium?
Sweet potato contains less Sodium (difference - 643mg)
Which food is lower in Saturated fat?
Sweet potato is lower in Saturated fat (difference - 1.492g)
Which food is lower in glycemic index?
Sweet potato is lower in glycemic index (difference - 2)
Which food is cheaper?
Sweet potato is cheaper (difference - $1.3)
Which food is richer in vitamins?
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Crouton is lower in Sugar (difference - 4.18g)
Which food is richer in minerals?
Crouton is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)