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Sweet potato vs. Fontina — In-Depth Nutrition Comparison

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What are the differences between sweet potato and fontina?

  • Sweet potato is higher in vitamin A and copper, yet fontina is higher in vitamin B12, calcium, phosphorus, zinc, and selenium.
  • Sweet potato's daily need coverage for vitamin A is 265% more.
  • Sweet potato has 6 times more copper than fontina. While sweet potato has 0.151mg of copper, fontina has only 0.025mg.
  • The amount of sodium in sweet potato is lower.
  • The glycemic index of fontina is lower.

We used Sweet potato, raw, unprepared and Cheese, fontina types in this article.

Infographic

Sweet potato vs Fontina 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 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
Contains more MagnesiumMagnesium +78.6%
Contains more PotassiumPotassium +426.6%
Contains more IronIron +165.2%
Contains more CopperCopper +504%
Contains less SodiumSodium -93.1%
Contains more ManganeseManganese +1742.9%
Contains more CalciumCalcium +1733.3%
Contains more ZincZinc +1066.7%
Contains more PhosphorusPhosphorus +636.2%
Contains more SeleniumSelenium +2316.7%

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% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +171.6%
Contains more Vitamin B1Vitamin B1 +271.4%
Contains more Vitamin B3Vitamin B3 +271.3%
Contains more Vitamin B5Vitamin B5 +86.5%
Contains more Vitamin B6Vitamin B6 +151.8%
Contains more FolateFolate +83.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +234.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +44.4%
Contains more CholineCholine +25.2%
~equal in Vitamin E ~0.27mg

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
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 g
Contains more CarbsCarbs +1198.1%
Contains more WaterWater +103.8%
Contains more ProteinProtein +1530.6%
Contains more FatsFats +62180%
Contains more OtherOther +286.7%

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
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +868600%
Contains more Poly. FatPolyunsaturated fat +11714.3%

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

All nutrients comparison - raw data values

Nutrient Sweet potato Fontina DV% diff.
Saturated fat 0.018g 19.196g 87%
Vitamin B12 0µg 1.68µg 70%
Calcium 30mg 550mg 52%
Vitamin A 709µg 261µg 50%
Fats 0.05g 31.14g 48%
Protein 1.57g 25.6g 48%
Phosphorus 47mg 346mg 43%
Cholesterol 0mg 116mg 39%
Sodium 55mg 800mg 32%
Zinc 0.3mg 3.5mg 29%
Selenium 0.6µg 14.5µg 25%
Monounsaturated fat 0.001g 8.687g 22%
Calories 86kcal 389kcal 15%
Copper 0.151mg 0.025mg 14%
Fiber 3g 0g 12%
Manganese 0.258mg 0.014mg 11%
Polyunsaturated fat 0.014g 1.654g 11%
Vitamin B2 0.061mg 0.204mg 11%
Vitamin B6 0.209mg 0.083mg 10%
Potassium 337mg 64mg 8%
Vitamin B5 0.8mg 0.429mg 7%
Carbs 20.12g 1.55g 6%
Vitamin B1 0.078mg 0.021mg 5%
Iron 0.61mg 0.23mg 5%
Starch 12.65g 5%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 23IU 3%
Vitamin C 2.4mg 0mg 3%
Magnesium 25mg 14mg 3%
Vitamin B3 0.557mg 0.15mg 3%
Choline 12.3mg 15.4mg 1%
Fructose 0.7g 1%
Folate 11µg 6µg 1%
Vitamin K 1.8µg 2.6µg 1%
Net carbs 17.12g 1.55g N/A
Sugar 4.18g 1.55g N/A
Vitamin E 0.26mg 0.27mg 0%
Tryptophan 0.031mg 0.361mg 0%
Threonine 0.083mg 0.935mg 0%
Isoleucine 0.055mg 1.384mg 0%
Leucine 0.092mg 2.664mg 0%
Lysine 0.066mg 2.328mg 0%
Methionine 0.029mg 0.706mg 0%
Phenylalanine 0.089mg 1.497mg 0%
Valine 0.086mg 1.926mg 0%
Histidine 0.031mg 0.959mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Fontina
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
33%
Fontina
Minerals Daily Need Coverage Score
20%
Sweet potato
63%
Fontina

Comparison summary

Which food is lower in Cholesterol?
Sweet potato
Sweet potato is lower in Cholesterol (difference - 116mg)
Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 745mg)
Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 19.178g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $3.3)
Which food is lower in Sugar?
Fontina
Fontina is lower in Sugar (difference - 2.63g)
Which food is lower in glycemic index?
Fontina
Fontina is lower in glycemic index (difference - 43)
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.
Which food is richer in vitamins?
?
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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.