Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Sweet potato
  5. Compare
  6. Sweet potato vs. Grape

Sweet potato vs. Grape — In-Depth Nutrition Comparison

Compare

How are sweet potato and grapes different?

  • Sweet potato is richer in vitamin A, vitamin B5, copper, fiber, vitamin B6, and phosphorus, while grapes are higher in manganese and vitamin K.
  • Sweet potato covers your daily need for vitamin A, 282% more than grapes.
  • Sweet potato contains 33 times more vitamin B5 than grapes. Sweet potato contains 0.8mg of vitamin B5, while grapes contain 0.024mg.
  • Sweet potato has a higher glycemic index (70) than grapes (49).

Sweet potato, raw, unprepared and Grapes, american type (slip skin), raw types were used in this article.

Infographic

Sweet potato vs Grape 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%
Grape
Grape
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +114.3%
Contains more PotassiumPotassium +76.4%
Contains more IronIron +110.3%
Contains more CopperCopper +277.5%
Contains more ZincZinc +650%
Contains more PhosphorusPhosphorus +370%
Contains more SeleniumSelenium +500%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +178.3%

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%
Grape
Grape
3
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 13% 1.7% 3.8% 0% 23% 13% 5.6% 1.4% 25% 0% 37% 3% 3.1%
Contains more Vitamin AVitamin A +14080%
Contains more Vitamin EVitamin E +36.8%
Contains more Vitamin B3Vitamin B3 +85.7%
Contains more Vitamin B5Vitamin B5 +3233.3%
Contains more Vitamin B6Vitamin B6 +90%
Contains more FolateFolate +175%
Contains more CholineCholine +119.6%
Contains more Vitamin CVitamin C +66.7%
Contains more Vitamin B1Vitamin B1 +17.9%
Contains more Vitamin KVitamin K +711.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.057mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Grape DV% diff.
Vitamin A 709µg 5µg 78%
Manganese 0.258mg 0.718mg 20%
Vitamin B5 0.8mg 0.024mg 16%
Copper 0.151mg 0.04mg 12%
Vitamin K 1.8µg 14.6µg 11%
Fiber 3g 0.9g 8%
Vitamin B6 0.209mg 0.11mg 8%
Starch 12.65g 5%
Magnesium 25mg 5mg 5%
Phosphorus 47mg 10mg 5%
Potassium 337mg 191mg 4%
Iron 0.61mg 0.29mg 4%
Sodium 55mg 2mg 2%
Protein 1.57g 0.63g 2%
Zinc 0.3mg 0.04mg 2%
Vitamin B3 0.557mg 0.3mg 2%
Calcium 30mg 14mg 2%
Folate 11µg 4µg 2%
Vitamin C 2.4mg 4mg 2%
Choline 12.3mg 5.6mg 1%
Polyunsaturated fat 0.014g 0.102g 1%
Calories 86kcal 67kcal 1%
Vitamin B1 0.078mg 0.092mg 1%
Fructose 0.7g 1%
Carbs 20.12g 17.15g 1%
Selenium 0.6µg 0.1µg 1%
Fats 0.05g 0.35g 0%
Net carbs 17.12g 16.25g N/A
Sugar 4.18g 16.25g N/A
Vitamin E 0.26mg 0.19mg 0%
Vitamin B2 0.061mg 0.057mg 0%
Saturated fat 0.018g 0.114g 0%
Monounsaturated fat 0.001g 0.014g 0%
Tryptophan 0.031mg 0.003mg 0%
Threonine 0.083mg 0.017mg 0%
Isoleucine 0.055mg 0.005mg 0%
Leucine 0.092mg 0.013mg 0%
Lysine 0.066mg 0.014mg 0%
Methionine 0.029mg 0.021mg 0%
Phenylalanine 0.089mg 0.013mg 0%
Valine 0.086mg 0.017mg 0%
Histidine 0.031mg 0.023mg 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
Grape
Grape
2
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more ProteinProtein +149.2%
Contains more CarbsCarbs +17.3%
Contains more OtherOther +71.9%
Contains more FatsFats +600%
~equal in Water ~81.3g

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
Grape
Grape
2
50% 6% 44%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains less Sat. FatSaturated fat -84.2%
Contains more Mono. FatMonounsaturated fat +1300%
Contains more Poly. FatPolyunsaturated fat +628.6%

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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.