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Sweet potato vs. English muffin — In-Depth Nutrition Comparison

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What are the main differences between sweet potato and English muffins?

  • Sweet potato is richer in vitamin A, vitamin B6, vitamin B5, and potassium, while English muffins are higher in phosphorus, vitamin B1, vitamin B2, folate, and vitamin B3.
  • Sweet potato's daily need coverage for vitamin A is 284% higher.
  • English muffins have 5 times less vitamin B6 than sweet potato. Sweet potato has 0.209mg of vitamin B6, while English muffins have 0.043mg.
  • Sweet potato is lower in sodium.

We used Sweet potato, raw, unprepared and English muffins, plain, unenriched, without calcium propionate (includes sourdough) types in this comparison.

Infographic

Sweet potato vs English muffin 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 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
Contains more MagnesiumMagnesium +19%
Contains more PotassiumPotassium +157.3%
Contains more CopperCopper +17.1%
Contains less SodiumSodium -88.1%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +73.3%
Contains more IronIron +45.9%
Contains more ZincZinc +133.3%
Contains more PhosphorusPhosphorus +183%
Contains more ManganeseManganese +38.4%

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% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Contains more Vitamin CVitamin C +2300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +79.4%
Contains more Vitamin B6Vitamin B6 +386%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +132.1%
Contains more Vitamin B2Vitamin B2 +152.5%
Contains more Vitamin B3Vitamin B3 +181.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +236.4%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Sweet potato English muffin DV% diff.
Vitamin A 709µg 0µg 79%
Sodium 55mg 464mg 18%
Vitamin B6 0.209mg 0.043mg 13%
Phosphorus 47mg 133mg 12%
Protein 1.57g 7.7g 12%
Vitamin B1 0.078mg 0.181mg 9%
Carbs 20.12g 46g 9%
Folate 11µg 37µg 7%
Vitamin B5 0.8mg 0.446mg 7%
Vitamin B2 0.061mg 0.154mg 7%
Calories 86kcal 235kcal 7%
Vitamin B3 0.557mg 1.566mg 6%
Polyunsaturated fat 0.014g 0.888g 6%
Potassium 337mg 131mg 6%
Starch 12.65g 5%
Manganese 0.258mg 0.357mg 4%
Zinc 0.3mg 0.7mg 4%
Iron 0.61mg 0.89mg 4%
Fats 0.05g 1.8g 3%
Vitamin C 2.4mg 0.1mg 3%
Vitamin B12 0µg 0.04µg 2%
Choline 12.3mg 2%
Vitamin K 1.8µg 2%
Calcium 30mg 52mg 2%
Vitamin E 0.26mg 2%
Copper 0.151mg 0.129mg 2%
Saturated fat 0.018g 0.259g 1%
Monounsaturated fat 0.001g 0.302g 1%
Fiber 3g 2.7g 1%
Magnesium 25mg 21mg 1%
Selenium 0.6µg 1%
Fructose 0.7g 1%
Net carbs 17.12g 43.3g N/A
Sugar 4.18g N/A
Tryptophan 0.031mg 0.092mg 0%
Threonine 0.083mg 0.242mg 0%
Isoleucine 0.055mg 0.315mg 0%
Leucine 0.092mg 0.553mg 0%
Lysine 0.066mg 0.241mg 0%
Methionine 0.029mg 0.139mg 0%
Phenylalanine 0.089mg 0.379mg 0%
Valine 0.086mg 0.353mg 0%
Histidine 0.031mg 0.17mg 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
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
Contains more WaterWater +83.6%
Contains more ProteinProtein +390.4%
Contains more FatsFats +3500%
Contains more CarbsCarbs +128.6%
Contains more OtherOther +144.9%

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
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 g
Contains less Sat. FatSaturated fat -93.1%
Contains more Mono. FatMonounsaturated fat +30100%
Contains more Poly. FatPolyunsaturated fat +6242.9%

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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.