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Sweet potato vs. Custard — In-Depth Nutrition Comparison

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What are the differences between sweet potato and custard?

  • Sweet potato is higher in vitamin A, copper, fiber, vitamin B6, and manganese, yet custard is higher in vitamin B12, vitamin B2, phosphorus, and calcium.
  • Sweet potato's daily need coverage for vitamin A is 280% more.
  • The glycemic index of custard is lower.

We used Sweet potato, raw, unprepared and Egg custards, dry mix, prepared with whole milk types in this article.

Infographic

Sweet potato vs Custard 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% 42% 18% 13% 10% 14% 56% 11% 0.91% 33%
Contains more MagnesiumMagnesium +56.3%
Contains more PotassiumPotassium +62.8%
Contains more IronIron +79.4%
Contains more CopperCopper +403.3%
Contains less SodiumSodium -34.5%
Contains more ManganeseManganese +3585.7%
Contains more CalciumCalcium +363.3%
Contains more ZincZinc +70%
Contains more PhosphorusPhosphorus +176.6%
Contains more SeleniumSelenium +900%

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 0.33% 17% 1.2% 18% 15% 51% 2.5% 42% 15% 65% 0.5% 6.8% 6.4%
Contains more Vitamin CVitamin C +2300%
Contains more Vitamin AVitamin A +1263.5%
Contains more Vitamin EVitamin E +333.3%
Contains more Vitamin B1Vitamin B1 +27.9%
Contains more Vitamin B3Vitamin B3 +322%
Contains more Vitamin B5Vitamin B5 +14.4%
Contains more Vitamin B6Vitamin B6 +226.6%
Contains more Vitamin KVitamin K +800%
Contains more FolateFolate +22.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +260.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Choline ~11.8mg

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
4% 4% 18% 73%
Protein: 3.99 g
Fats: 4 g
Carbs: 17.6 g
Water: 73.45 g
Other: 0.96 g
Contains more CarbsCarbs +14.3%
Contains more ProteinProtein +154.1%
Contains more FatsFats +7900%
~equal in Water ~73.45g
~equal in Other ~0.96g

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
59% 32% 9%
Saturated fat: Sat. Fat 2.032 g
Monounsaturated fat: Mono. Fat 1.127 g
Polyunsaturated fat: Poly. Fat 0.312 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +112600%
Contains more Poly. FatPolyunsaturated fat +2128.6%

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
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 4.63 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
~equal in Maltose ~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 Custard
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Glycemic Index ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Custard DV% diff.
Vitamin A 709µg 52µg 73%
Vitamin B12 0µg 0.52µg 22%
Cholesterol 0mg 51mg 17%
Copper 0.151mg 0.03mg 13%
Vitamin B2 0.061mg 0.22mg 12%
Phosphorus 47mg 130mg 12%
Fiber 3g 0g 12%
Manganese 0.258mg 0.007mg 11%
Vitamin B6 0.209mg 0.064mg 11%
Calcium 30mg 139mg 11%
Selenium 0.6µg 6µg 10%
Saturated fat 0.018g 2.032g 9%
Vitamin D 0IU 47IU 6%
Vitamin D 0µg 1.2µg 6%
Fats 0.05g 4g 6%
Starch 12.65g 5%
Protein 1.57g 3.99g 5%
Potassium 337mg 207mg 4%
Iron 0.61mg 0.34mg 3%
Monounsaturated fat 0.001g 1.127g 3%
Vitamin C 2.4mg 0.1mg 3%
Vitamin B3 0.557mg 0.132mg 3%
Polyunsaturated fat 0.014g 0.312g 2%
Vitamin B5 0.8mg 0.699mg 2%
Calories 86kcal 122kcal 2%
Magnesium 25mg 16mg 2%
Zinc 0.3mg 0.51mg 2%
Vitamin B1 0.078mg 0.061mg 1%
Fructose 0.7g 0g 1%
Sodium 55mg 84mg 1%
Vitamin K 1.8µg 0.2µg 1%
Folate 11µg 9µg 1%
Carbs 20.12g 17.6g 1%
Vitamin E 0.26mg 0.06mg 1%
Net carbs 17.12g 17.6g N/A
Sugar 4.18g 4.82g N/A
Choline 12.3mg 11.8mg 0%
Tryptophan 0.031mg 0.082mg 0%
Threonine 0.083mg 0.192mg 0%
Isoleucine 0.055mg 0.207mg 0%
Leucine 0.092mg 0.337mg 0%
Lysine 0.066mg 0.214mg 0%
Methionine 0.029mg 0.091mg 0%
Phenylalanine 0.089mg 0.173mg 0%
Valine 0.086mg 0.233mg 0%
Histidine 0.031mg 0.092mg 0%
Omega-3 - DHA 0g 0.003g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Custard
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
19%
Custard
Minerals Daily Need Coverage Score
20%
Sweet potato
21%
Custard

Comparison summary

Which food is lower in Cholesterol?
Sweet potato
Sweet potato is lower in Cholesterol (difference - 51mg)
Which food is lower in Sugar?
Sweet potato
Sweet potato is lower in Sugar (difference - 0.64g)
Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 29mg)
Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 2.014g)
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 glycemic index?
Custard
Custard is lower in glycemic index (difference - 35)
Which food is richer in minerals?
?
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. Custard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168773/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.