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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

Sweet potato vs Crouton 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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
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%
~equal in Copper ~0.163mg

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% 156% 63% 102% 26% 6% 0% 0% 99% 0%
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%
~equal in Vitamin D ~µg
~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
12% 7% 74% 6% 3%
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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
26% 52% 22%
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.
Sweet potato Crouton
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Crouton 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?

ok
ok
is better in case of low diet
Sweet potato Crouton
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%
Crouton
Minerals Daily Need Coverage Score
20%
Sweet potato
70%
Crouton

Comparison summary

Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 643mg)
Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 1.492g)
Which food is lower in glycemic index?
Sweet potato
Sweet potato is lower in glycemic index (difference - 2)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $1.3)
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 4.18g)
Which food is richer in minerals?
Crouton
Crouton is relatively richer in minerals
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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.