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  6. Sweet potato vs. Fruit salad

Sweet potato vs. Fruit salad — In-Depth Nutrition Comparison

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Significant differences between sweet potato and fruit salad

  • The amount of vitamin A, vitamin B5, vitamin B6, copper, fiber, potassium, and vitamin B1 in sweet potato is higher than in fruit salad.
  • Sweet potato covers your daily vitamin A needs 272% more than fruit salad.
  • Fruit salad has 15 times less vitamin B5 than sweet potato. Sweet potato has 0.8mg of vitamin B5, while fruit salad has 0.053mg.
  • Sweet potato has a higher glycemic index. The glycemic index of sweet potato is 70, while the glycemic index of fruit salad is 54.

Specific food types used in this comparison are Sweet potato, raw, unprepared and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids.

Infographic

Sweet potato vs Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +212.5%
Contains more CalciumCalcium +172.7%
Contains more PotassiumPotassium +190.5%
Contains more IronIron +144%
Contains more CopperCopper +202%
Contains more ZincZinc +114.3%
Contains more PhosphorusPhosphorus +235.7%
Contains more ManganeseManganese +70.9%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -90.9%

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin AVitamin A +2263.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +609.1%
Contains more Vitamin B2Vitamin B2 +335.7%
Contains more Vitamin B3Vitamin B3 +56.5%
Contains more Vitamin B5Vitamin B5 +1409.4%
Contains more Vitamin B6Vitamin B6 +674.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +266.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +37.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Fruit salad DV% diff.
Vitamin A 709µg 30µg 75%
Vitamin B5 0.8mg 0.053mg 15%
Vitamin B6 0.209mg 0.027mg 14%
Copper 0.151mg 0.05mg 11%
Fiber 3g 1g 8%
Potassium 337mg 116mg 7%
Vitamin B1 0.078mg 0.011mg 6%
Iron 0.61mg 0.25mg 5%
Starch 12.65g 5%
Phosphorus 47mg 14mg 5%
Manganese 0.258mg 0.151mg 5%
Magnesium 25mg 8mg 4%
Vitamin B2 0.061mg 0.014mg 4%
Vitamin K 1.8µg 2%
Folate 11µg 3µg 2%
Choline 12.3mg 2%
Protein 1.57g 0.51g 2%
Calories 86kcal 50kcal 2%
Vitamin E 0.26mg 2%
Calcium 30mg 11mg 2%
Sodium 55mg 5mg 2%
Carbs 20.12g 13.05g 2%
Vitamin C 2.4mg 3.3mg 1%
Fructose 0.7g 1%
Vitamin B3 0.557mg 0.356mg 1%
Zinc 0.3mg 0.14mg 1%
Selenium 0.6µg 1%
Fats 0.05g 0.03g 0%
Net carbs 17.12g 12.05g N/A
Sugar 4.18g N/A
Saturated fat 0.018g 0.004g 0%
Monounsaturated fat 0.001g 0.005g 0%
Polyunsaturated fat 0.014g 0.011g 0%
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%

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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +207.8%
Contains more FatsFats +66.7%
Contains more CarbsCarbs +54.2%
Contains more OtherOther +276.9%
Contains more WaterWater +11.5%

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
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Poly. FatPolyunsaturated fat +27.3%
Contains less Sat. FatSaturated fat -77.8%
Contains more Mono. FatMonounsaturated fat +400%

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.