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  6. Sweet potato vs. Dried fruit

Sweet potato vs. Dried fruit — In-Depth Nutrition Comparison

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How are sweet potato and dried fruit different?

  • Sweet potato is higher in vitamin A, vitamin B5, vitamin B1, and vitamin B6; however, dried fruit is richer in vitamin E, iron, potassium, copper, fiber, and vitamin B3.
  • Daily need coverage for vitamin A for sweet potato is 212% higher.
  • Sweet potato contains 5 times more vitamin B1 than dried fruit. While sweet potato contains 0.078mg of vitamin B1, dried fruit contains only 0.015mg.
  • Dried fruit has a lower glycemic index (31) than sweet potato (70).

Sweet potato, raw, unprepared and Apricots, dried, sulfured, uncooked are the varieties used in this article.

Infographic

Sweet potato vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +83.3%
Contains more PotassiumPotassium +244.8%
Contains more IronIron +336.1%
Contains more CopperCopper +127.2%
Contains more ZincZinc +30%
Contains more PhosphorusPhosphorus +51.1%
Contains less SodiumSodium -81.8%
Contains more SeleniumSelenium +266.7%
~equal in Manganese ~0.235mg

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +140%
Contains more Vitamin AVitamin A +293.9%
Contains more Vitamin B1Vitamin B1 +420%
Contains more Vitamin B5Vitamin B5 +55%
Contains more Vitamin B6Vitamin B6 +46.2%
Contains more Vitamin EVitamin E +1565.4%
Contains more Vitamin B2Vitamin B2 +21.3%
Contains more Vitamin B3Vitamin B3 +364.8%
Contains more Vitamin KVitamin K +72.2%
Contains more CholineCholine +13%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~10µg

All nutrients comparison - raw data values

Nutrient Sweet potato Dried fruit DV% diff.
Vitamin A 709µg 180µg 59%
Vitamin E 0.26mg 4.33mg 27%
Iron 0.61mg 2.66mg 26%
Potassium 337mg 1162mg 24%
Copper 0.151mg 0.343mg 21%
Fiber 3g 7.3g 17%
Fructose 0.7g 12.47g 15%
Carbs 20.12g 62.64g 14%
Vitamin B3 0.557mg 2.589mg 13%
Calories 86kcal 241kcal 8%
Vitamin B5 0.8mg 0.516mg 6%
Vitamin B1 0.078mg 0.015mg 5%
Starch 12.65g 0.35g 5%
Vitamin B6 0.209mg 0.143mg 5%
Protein 1.57g 3.39g 4%
Calcium 30mg 55mg 3%
Phosphorus 47mg 71mg 3%
Selenium 0.6µg 2.2µg 3%
Magnesium 25mg 32mg 2%
Sodium 55mg 10mg 2%
Vitamin C 2.4mg 1mg 2%
Fats 0.05g 0.51g 1%
Vitamin K 1.8µg 3.1µg 1%
Vitamin B2 0.061mg 0.074mg 1%
Manganese 0.258mg 0.235mg 1%
Zinc 0.3mg 0.39mg 1%
Net carbs 17.12g 55.34g N/A
Sugar 4.18g 53.44g N/A
Folate 11µg 10µg 0%
Choline 12.3mg 13.9mg 0%
Saturated fat 0.018g 0.017g 0%
Monounsaturated fat 0.001g 0.074g 0%
Polyunsaturated fat 0.014g 0.074g 0%
Tryptophan 0.031mg 0.016mg 0%
Threonine 0.083mg 0.073mg 0%
Isoleucine 0.055mg 0.063mg 0%
Leucine 0.092mg 0.105mg 0%
Lysine 0.066mg 0.083mg 0%
Methionine 0.029mg 0.015mg 0%
Phenylalanine 0.089mg 0.062mg 0%
Valine 0.086mg 0.078mg 0%
Histidine 0.031mg 0.047mg 0%

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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more WaterWater +150.2%
Contains more ProteinProtein +115.9%
Contains more FatsFats +920%
Contains more CarbsCarbs +211.3%
Contains more OtherOther +162.2%

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +7300%
Contains more Poly. FatPolyunsaturated fat +428.6%
~equal in Saturated fat ~0.017g

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
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +3514.3%
Contains more SucroseSucrose +213.1%
Contains more GlucoseGlucose +3345.8%
Contains more FructoseFructose +1681.4%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.