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  6. Sweet potato vs. French fries

Sweet potato vs. French fries — In-Depth Nutrition Comparison

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A recap on differences between sweet potato and french fries

  • Sweet potato is higher in vitamin A, yet french fries are higher in vitamin B3, vitamin B6, phosphorus, vitamin E, vitamin K, vitamin B1, and potassium.
  • Sweet potato covers your daily vitamin A needs 284% more than french fries.
  • The amount of sodium in sweet potato is lower.

Food varieties used in this article are Sweet potato, raw, unprepared and Fast foods, potato, french fried in vegetable oil.

Infographic

Sweet potato vs French fries 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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Contains more CalciumCalcium +66.7%
Contains more CopperCopper +21.8%
Contains less SodiumSodium -73.8%
Contains more MagnesiumMagnesium +40%
Contains more PotassiumPotassium +71.8%
Contains more IronIron +32.8%
Contains more ZincZinc +66.7%
Contains more PhosphorusPhosphorus +166%
Contains more SeleniumSelenium +50%
~equal in Manganese ~0.247mg

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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +56.4%
Contains more Vitamin B5Vitamin B5 +37.9%
Contains more Vitamin CVitamin C +95.8%
Contains more Vitamin EVitamin E +542.3%
Contains more Vitamin B1Vitamin B1 +117.9%
Contains more Vitamin B3Vitamin B3 +439.3%
Contains more Vitamin B6Vitamin B6 +78%
Contains more Vitamin KVitamin K +522.2%
Contains more FolateFolate +172.7%
Contains more CholineCholine +199.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato French fries DV% diff.
Vitamin A 709µg 0µg 79%
Polyunsaturated fat 0.014g 5.398g 36%
Fats 0.05g 14.73g 23%
Monounsaturated fat 0.001g 5.969g 15%
Vitamin B3 0.557mg 3.004mg 15%
Vitamin B6 0.209mg 0.372mg 13%
Calories 86kcal 312kcal 11%
Saturated fat 0.018g 2.336g 11%
Phosphorus 47mg 125mg 11%
Vitamin E 0.26mg 1.67mg 9%
Vitamin K 1.8µg 11.2µg 8%
Vitamin B1 0.078mg 0.17mg 8%
Potassium 337mg 579mg 7%
Sodium 55mg 210mg 7%
Carbs 20.12g 41.44g 7%
Starch 12.65g 5%
Folate 11µg 30µg 5%
Protein 1.57g 3.43g 4%
Choline 12.3mg 36.8mg 4%
Vitamin B5 0.8mg 0.58mg 4%
Copper 0.151mg 0.124mg 3%
Fiber 3g 3.8g 3%
Iron 0.61mg 0.81mg 3%
Vitamin C 2.4mg 4.7mg 3%
Vitamin B2 0.061mg 0.039mg 2%
Zinc 0.3mg 0.5mg 2%
Magnesium 25mg 35mg 2%
Selenium 0.6µg 0.9µg 1%
Fructose 0.7g 1%
Calcium 30mg 18mg 1%
Net carbs 17.12g 37.64g N/A
Sugar 4.18g 0.3g N/A
Manganese 0.258mg 0.247mg 0%
Trans fat 0g 0.06g N/A
Tryptophan 0.031mg 0%
Threonine 0.083mg 0%
Isoleucine 0.055mg 0%
Leucine 0.092mg 0%
Lysine 0.066mg 0%
Methionine 0.029mg 0%
Phenylalanine 0.089mg 0%
Valine 0.086mg 0%
Histidine 0.031mg 0%
Omega-3 - ALA 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g N/A
Omega-6 - Linoleic acid 4.898g 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
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more WaterWater +100.5%
Contains more ProteinProtein +118.5%
Contains more FatsFats +29360%
Contains more CarbsCarbs +106%
Contains more OtherOther +88.8%

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
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +596800%
Contains more Poly. FatPolyunsaturated fat +38457.1%

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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.