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  6. Sweet potato vs. Glutinous rice

Sweet potato vs. Glutinous rice — In-Depth Nutrition Comparison

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Important differences between sweet potato and glutinous rice

  • Sweet potato has more vitamin A, vitamin B6, vitamin B5, copper, potassium, fiber, iron, and phosphorus; however, glutinous rice has more selenium.
  • Sweet potato's daily need coverage for vitamin A is 284% more.
  • Sweet potato has 34 times more potassium than glutinous rice. Sweet potato has 337mg of potassium, while glutinous rice has 10mg.
  • Glutinous rice has a higher glycemic index than sweet potato.

The food varieties used in the comparison are Sweet potato, raw, unprepared and Rice, white, glutinous, unenriched, cooked.

Infographic

Sweet potato vs Glutinous rice 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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +3270%
Contains more IronIron +335.7%
Contains more CopperCopper +208.2%
Contains more PhosphorusPhosphorus +487.5%
Contains more ZincZinc +36.7%
Contains less SodiumSodium -90.9%
Contains more SeleniumSelenium +833.3%
~equal in Manganese ~0.262mg

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% 0% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +550%
Contains more Vitamin B1Vitamin B1 +290%
Contains more Vitamin B2Vitamin B2 +369.2%
Contains more Vitamin B3Vitamin B3 +92.1%
Contains more Vitamin B5Vitamin B5 +272.1%
Contains more Vitamin B6Vitamin B6 +703.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1000%
Contains more CholineCholine +485.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Glutinous rice DV% diff.
Vitamin A 709µg 0µg 79%
Vitamin B6 0.209mg 0.026mg 14%
Vitamin B5 0.8mg 0.215mg 12%
Copper 0.151mg 0.049mg 11%
Potassium 337mg 10mg 10%
Selenium 0.6µg 5.6µg 9%
Fiber 3g 1g 8%
Phosphorus 47mg 8mg 6%
Iron 0.61mg 0.14mg 6%
Starch 12.65g 5%
Vitamin B1 0.078mg 0.02mg 5%
Magnesium 25mg 5mg 5%
Vitamin B2 0.061mg 0.013mg 4%
Calcium 30mg 2mg 3%
Folate 11µg 1µg 3%
Vitamin C 2.4mg 0mg 3%
Vitamin K 1.8µg 0µg 2%
Sodium 55mg 5mg 2%
Choline 12.3mg 2.1mg 2%
Vitamin B3 0.557mg 0.29mg 2%
Calories 86kcal 97kcal 1%
Protein 1.57g 2.02g 1%
Zinc 0.3mg 0.41mg 1%
Fructose 0.7g 1%
Vitamin E 0.26mg 0.04mg 1%
Fats 0.05g 0.19g 0%
Carbs 20.12g 21.09g 0%
Net carbs 17.12g 20.09g N/A
Sugar 4.18g 0.05g N/A
Manganese 0.258mg 0.262mg 0%
Saturated fat 0.018g 0.039g 0%
Monounsaturated fat 0.001g 0.07g 0%
Polyunsaturated fat 0.014g 0.069g 0%
Tryptophan 0.031mg 0.023mg 0%
Threonine 0.083mg 0.072mg 0%
Isoleucine 0.055mg 0.087mg 0%
Leucine 0.092mg 0.167mg 0%
Lysine 0.066mg 0.073mg 0%
Methionine 0.029mg 0.047mg 0%
Phenylalanine 0.089mg 0.108mg 0%
Valine 0.086mg 0.123mg 0%
Histidine 0.031mg 0.047mg 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
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more OtherOther +1300%
Contains more ProteinProtein +28.7%
Contains more FatsFats +280%
~equal in Carbs ~21.09g
~equal in Water ~76.63g

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
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -53.8%
Contains more Mono. FatMonounsaturated fat +6900%
Contains more Poly. FatPolyunsaturated fat +392.9%

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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.