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  6. Sweet potato vs. French toast

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

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What are the main differences between sweet potato and french toast?

  • Sweet potato is richer in vitamin A and vitamin B6, while french toast is higher in selenium, vitamin B2, iron, vitamin B12, and vitamin B1.
  • Sweet potato's daily need coverage for vitamin A is 274% higher.
  • French toast has 3 times less vitamin B6 than sweet potato. Sweet potato has 0.209mg of vitamin B6, while french toast has 0.074mg.
  • Sweet potato is lower in sodium.

We used Sweet potato, raw, unprepared and French toast, prepared from recipe, made with low fat (2%) milk types in this comparison.

Infographic

Sweet potato vs French toast 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 12% 30% 12% 63% 19% 18% 50% 62% 25% 110%
Contains more MagnesiumMagnesium +47.1%
Contains more PotassiumPotassium +151.5%
Contains more CopperCopper +160.3%
Contains less SodiumSodium -88.5%
Contains more ManganeseManganese +37.2%
Contains more CalciumCalcium +233.3%
Contains more IronIron +173.8%
Contains more ZincZinc +123.3%
Contains more PhosphorusPhosphorus +148.9%
Contains more SeleniumSelenium +3250%

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 1% 41% 0% 0% 51% 74% 31% 33% 17% 39% 0% 32% 0%
Contains more Vitamin CVitamin C +700%
Contains more Vitamin AVitamin A +471.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +45.7%
Contains more Vitamin B6Vitamin B6 +182.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +161.5%
Contains more Vitamin B2Vitamin B2 +426.2%
Contains more Vitamin B3Vitamin B3 +192.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +290.9%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Sweet potato French toast DV% diff.
Vitamin A 709µg 124µg 65%
Cholesterol 0mg 116mg 39%
Selenium 0.6µg 20.1µg 35%
Vitamin B2 0.061mg 0.321mg 20%
Sodium 55mg 479mg 18%
Polyunsaturated fat 0.014g 2.594g 17%
Fats 0.05g 10.8g 17%
Vitamin B12 0µg 0.31µg 13%
Iron 0.61mg 1.67mg 13%
Saturated fat 0.018g 2.723g 12%
Fiber 3g 12%
Protein 1.57g 7.7g 12%
Monounsaturated fat 0.001g 4.524g 11%
Vitamin B1 0.078mg 0.204mg 11%
Copper 0.151mg 0.058mg 10%
Phosphorus 47mg 117mg 10%
Vitamin B6 0.209mg 0.074mg 10%
Folate 11µg 43µg 8%
Vitamin B3 0.557mg 1.628mg 7%
Calories 86kcal 229kcal 7%
Calcium 30mg 100mg 7%
Potassium 337mg 134mg 6%
Starch 12.65g 5%
Vitamin B5 0.8mg 0.549mg 5%
Manganese 0.258mg 0.188mg 3%
Zinc 0.3mg 0.67mg 3%
Choline 12.3mg 2%
Vitamin E 0.26mg 2%
Carbs 20.12g 25g 2%
Vitamin C 2.4mg 0.3mg 2%
Magnesium 25mg 17mg 2%
Vitamin K 1.8µg 2%
Fructose 0.7g 1%
Net carbs 17.12g 25g N/A
Sugar 4.18g N/A
Tryptophan 0.031mg 0.094mg 0%
Threonine 0.083mg 0.305mg 0%
Isoleucine 0.055mg 0.375mg 0%
Leucine 0.092mg 0.621mg 0%
Lysine 0.066mg 0.413mg 0%
Methionine 0.029mg 0.188mg 0%
Phenylalanine 0.089mg 0.389mg 0%
Valine 0.086mg 0.419mg 0%
Histidine 0.031mg 0.179mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.01g 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
8% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 g
Contains more WaterWater +41.3%
Contains more ProteinProtein +390.4%
Contains more FatsFats +21500%
Contains more CarbsCarbs +24.3%
Contains more OtherOther +83.7%

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
28% 46% 26%
Saturated fat: Sat. Fat 2.723 g
Monounsaturated fat: Mono. Fat 4.524 g
Polyunsaturated fat: Poly. Fat 2.594 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +452300%
Contains more Poly. FatPolyunsaturated fat +18428.6%

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 toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/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.