Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Sweet potato vs. Egg white — In-Depth Nutrition Comparison

Compare

Differences between sweet potato and egg whites

  • Sweet potato has more vitamin A, vitamin B6, copper, vitamin B5, fiber, manganese, iron, and vitamin B1, while egg whites have more selenium and vitamin B2.
  • Sweet potato's daily need coverage for vitamin A is 284% higher.
  • Egg whites have a lower glycemic index. The glycemic index of egg whites is 0, while the glycemic index of sweet potato is 70.

The food types used in this comparison are Sweet potato, raw, unprepared and Egg, white, raw, fresh.

Infographic

Sweet potato vs Egg white 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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Contains more MagnesiumMagnesium +127.3%
Contains more CalciumCalcium +328.6%
Contains more PotassiumPotassium +106.7%
Contains more IronIron +662.5%
Contains more CopperCopper +556.5%
Contains more ZincZinc +900%
Contains more PhosphorusPhosphorus +213.3%
Contains less SodiumSodium -66.9%
Contains more ManganeseManganese +2245.5%
Contains more SeleniumSelenium +3233.3%

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% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1850%
Contains more Vitamin B3Vitamin B3 +430.5%
Contains more Vitamin B5Vitamin B5 +321.1%
Contains more Vitamin B6Vitamin B6 +4080%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +175%
Contains more CholineCholine +1018.2%
Contains more Vitamin B2Vitamin B2 +619.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~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
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more CarbsCarbs +2656.2%
Contains more OtherOther +55.6%
Contains more ProteinProtein +594.3%
Contains more FatsFats +240%
Contains more WaterWater +13.3%

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
10% 49% 10% 10% 10% 10%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.34 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +3500%
Contains more GlucoseGlucose +182.4%
Contains more FructoseFructose +900%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%

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 Egg white
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Egg white DV% diff.
Vitamin A 709µg 0µg 79%
Selenium 0.6µg 20µg 35%
Vitamin B2 0.061mg 0.439mg 29%
Protein 1.57g 10.9g 19%
Vitamin B6 0.209mg 0.005mg 16%
Copper 0.151mg 0.023mg 14%
Vitamin B5 0.8mg 0.19mg 12%
Fiber 3g 0g 12%
Manganese 0.258mg 0.011mg 11%
Iron 0.61mg 0.08mg 7%
Carbs 20.12g 0.73g 6%
Vitamin B1 0.078mg 0.004mg 6%
Potassium 337mg 163mg 5%
Starch 12.65g 5%
Phosphorus 47mg 15mg 5%
Sodium 55mg 166mg 5%
Vitamin B12 0µg 0.09µg 4%
Vitamin B3 0.557mg 0.105mg 3%
Magnesium 25mg 11mg 3%
Vitamin C 2.4mg 0mg 3%
Vitamin K 1.8µg 0µg 2%
Folate 11µg 4µg 2%
Choline 12.3mg 1.1mg 2%
Calories 86kcal 52kcal 2%
Vitamin E 0.26mg 0mg 2%
Calcium 30mg 7mg 2%
Zinc 0.3mg 0.03mg 2%
Fructose 0.7g 0.07g 1%
Fats 0.05g 0.17g 0%
Net carbs 17.12g 0.73g N/A
Sugar 4.18g 0.71g N/A
Saturated fat 0.018g 0g 0%
Monounsaturated fat 0.001g 0g 0%
Polyunsaturated fat 0.014g 0g 0%
Tryptophan 0.031mg 0.125mg 0%
Threonine 0.083mg 0.449mg 0%
Isoleucine 0.055mg 0.661mg 0%
Leucine 0.092mg 1.016mg 0%
Lysine 0.066mg 0.806mg 0%
Methionine 0.029mg 0.399mg 0%
Phenylalanine 0.089mg 0.686mg 0%
Valine 0.086mg 0.809mg 0%
Histidine 0.031mg 0.29mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Egg white
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
10%
Egg white
Minerals Daily Need Coverage Score
20%
Sweet potato
17%
Egg white

Comparison summary

Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 111mg)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.8)
Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 3.47g)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 0.018g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 70)
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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.