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  6. Sweet potato vs. Sardines

Sweet potato vs. Sardines — In-Depth Nutrition Comparison

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A recap on differences between sweet potato and sardines

  • Sweet potato is higher in vitamin A, yet sardines are higher in vitamin B12, selenium, phosphorus, calcium, vitamin D, vitamin B3, iron, and vitamin B2.
  • Sardines cover your daily vitamin B12 needs 373% more than sweet potato.
  • Sweet potato contains 131 times more vitamin A than sardines. While sweet potato contains 14187IU of vitamin A, sardines contain only 108IU.
  • The glycemic index of sardines is lower.

Food varieties used in this article are Sweet potato, raw, unprepared and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Sweet potato vs Sardines infographic
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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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains less SodiumSodium -82.1%
Contains more ManganeseManganese +138.9%
Contains more MagnesiumMagnesium +56%
Contains more CalciumCalcium +1173.3%
Contains more PotassiumPotassium +17.8%
Contains more IronIron +378.7%
Contains more CopperCopper +23.2%
Contains more ZincZinc +336.7%
Contains more PhosphorusPhosphorus +942.6%
Contains more SeleniumSelenium +8683.3%

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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2115.6%
Contains more Vitamin B5Vitamin B5 +24.6%
Contains more Vitamin B6Vitamin B6 +25.1%
Contains more Vitamin EVitamin E +684.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +272.1%
Contains more Vitamin B3Vitamin B3 +841.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +44.4%
Contains more CholineCholine +509.8%
~equal in Vitamin B1 ~0.08mg
~equal in Folate ~10µg

All nutrients comparison - raw data values

Nutrient Sweet potato Sardines DV% diff.
Vitamin B12 0µg 8.94µg 373%
Selenium 0.6µg 52.7µg 95%
Vitamin A 709µg 32µg 75%
Phosphorus 47mg 490mg 63%
Cholesterol 0mg 142mg 47%
Protein 1.57g 24.62g 46%
Calcium 30mg 382mg 35%
Polyunsaturated fat 0.014g 5.148g 34%
Vitamin B3 0.557mg 5.245mg 29%
Iron 0.61mg 2.92mg 29%
Vitamin D 0IU 193IU 24%
Vitamin D 0µg 4.8µg 24%
Fats 0.05g 11.45g 18%
Vitamin B2 0.061mg 0.227mg 13%
Fiber 3g 0g 12%
Vitamin E 0.26mg 2.04mg 12%
Sodium 55mg 307mg 11%
Choline 12.3mg 75mg 11%
Monounsaturated fat 0.001g 3.869g 10%
Zinc 0.3mg 1.31mg 9%
Manganese 0.258mg 0.108mg 7%
Carbs 20.12g 0g 7%
Saturated fat 0.018g 1.528g 7%
Calories 86kcal 208kcal 6%
Starch 12.65g 5%
Copper 0.151mg 0.186mg 4%
Magnesium 25mg 39mg 3%
Vitamin B5 0.8mg 0.642mg 3%
Vitamin B6 0.209mg 0.167mg 3%
Vitamin C 2.4mg 0mg 3%
Potassium 337mg 397mg 2%
Vitamin K 1.8µg 2.6µg 1%
Fructose 0.7g 1%
Net carbs 17.12g 0g N/A
Sugar 4.18g 0g N/A
Vitamin B1 0.078mg 0.08mg 0%
Folate 11µg 10µg 0%
Tryptophan 0.031mg 0.276mg 0%
Threonine 0.083mg 1.079mg 0%
Isoleucine 0.055mg 1.134mg 0%
Leucine 0.092mg 2.001mg 0%
Lysine 0.066mg 2.26mg 0%
Methionine 0.029mg 0.729mg 0%
Phenylalanine 0.089mg 0.961mg 0%
Valine 0.086mg 1.268mg 0%
Histidine 0.031mg 0.725mg 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g N/A

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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +29.6%
Contains more ProteinProtein +1468.2%
Contains more FatsFats +22800%
Contains more OtherOther +340.8%

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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +386800%
Contains more Poly. FatPolyunsaturated fat +36671.4%

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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.