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  6. Sweet potato vs. Groat

Sweet potato vs. Groat — In-Depth Nutrition Comparison

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A recap on the differences between sweet potato and groat

  • Sweet potato is higher in vitamin A, yet groat is higher in copper, magnesium, manganese, phosphorus, vitamin B3, fiber, vitamin B2, iron, and zinc.
  • Sweet potato covers your daily vitamin A needs 284% more than groat.
  • The glycemic index of groat is lower.

Food varieties used in this article are Sweet potato, raw, unprepared and Buckwheat.

Infographic

Sweet potato vs Groat 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%
Groat
Groat
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more CalciumCalcium +66.7%
Contains more MagnesiumMagnesium +824%
Contains more PotassiumPotassium +36.5%
Contains more IronIron +260.7%
Contains more CopperCopper +628.5%
Contains more ZincZinc +700%
Contains more PhosphorusPhosphorus +638.3%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +403.9%
Contains more SeleniumSelenium +1283.3%

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%
Groat
Groat
5
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% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +29.5%
Contains more Vitamin B2Vitamin B2 +596.7%
Contains more Vitamin B3Vitamin B3 +1160.3%
Contains more Vitamin B5Vitamin B5 +54.1%
Contains more FolateFolate +172.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.21mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Groat DV% diff.
Copper 0.151mg 1.1mg 105%
Vitamin A 709µg 0µg 79%
Magnesium 25mg 231mg 49%
Manganese 0.258mg 1.3mg 45%
Phosphorus 47mg 347mg 43%
Vitamin B3 0.557mg 7.02mg 40%
Vitamin B2 0.061mg 0.425mg 28%
Fiber 3g 10g 28%
Protein 1.57g 13.25g 23%
Iron 0.61mg 2.2mg 20%
Zinc 0.3mg 2.4mg 19%
Carbs 20.12g 71.5g 17%
Selenium 0.6µg 8.3µg 14%
Calories 86kcal 343kcal 13%
Vitamin B5 0.8mg 1.233mg 9%
Polyunsaturated fat 0.014g 1.039g 7%
Starch 12.65g 5%
Folate 11µg 30µg 5%
Fats 0.05g 3.4g 5%
Potassium 337mg 460mg 4%
Saturated fat 0.018g 0.741g 3%
Monounsaturated fat 0.001g 1.04g 3%
Vitamin C 2.4mg 0mg 3%
Vitamin K 1.8µg 2%
Choline 12.3mg 2%
Vitamin B1 0.078mg 0.101mg 2%
Vitamin E 0.26mg 2%
Sodium 55mg 1mg 2%
Calcium 30mg 18mg 1%
Fructose 0.7g 1%
Net carbs 17.12g 61.5g N/A
Sugar 4.18g N/A
Vitamin B6 0.209mg 0.21mg 0%
Tryptophan 0.031mg 0.192mg 0%
Threonine 0.083mg 0.506mg 0%
Isoleucine 0.055mg 0.498mg 0%
Leucine 0.092mg 0.832mg 0%
Lysine 0.066mg 0.672mg 0%
Methionine 0.029mg 0.172mg 0%
Phenylalanine 0.089mg 0.52mg 0%
Valine 0.086mg 0.678mg 0%
Histidine 0.031mg 0.309mg 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
Groat
Groat
4
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more WaterWater +692.6%
Contains more ProteinProtein +743.9%
Contains more FatsFats +6700%
Contains more CarbsCarbs +255.4%
Contains more OtherOther +114.3%

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
Groat
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains less Sat. FatSaturated fat -97.6%
Contains more Mono. FatMonounsaturated fat +103900%
Contains more Poly. FatPolyunsaturated fat +7321.4%

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.