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  6. Sweet potato vs. Juice

Sweet potato vs. Juice — In-Depth Nutrition Comparison

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What are the differences between sweet potato and juice?

  • Sweet potato is higher in vitamin A, vitamin B5, copper, fiber, and manganese, yet juice is higher in vitamin B2, vitamin B3, vitamin B1, vitamin B6, and vitamin C.
  • Sweet potato's daily need coverage for vitamin A is 283% more.
  • Sweet potato has 37 times more manganese than juice. While sweet potato has 0.258mg of manganese, juice has only 0.007mg.
  • The glycemic index of juice is lower.

We used Sweet potato, raw, unprepared and Beverages, Orange juice drink types in this article.

Infographic

Sweet potato vs Juice 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%
Juice
Juice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.6% 3.7% 4.1% 6% 0.55% 1.7% 0.26% 0.91% 0%
Contains more MagnesiumMagnesium +733.3%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +702.4%
Contains more IronIron +454.5%
Contains more CopperCopper +738.9%
Contains more ZincZinc +1400%
Contains more PhosphorusPhosphorus +1075%
Contains more ManganeseManganese +3585.7%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -96.4%

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%
Juice
Juice
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 50% 0.67% 0.4% 0% 95% 99% 94% 3.6% 115% 0% 0% 3% 0%
Contains more Vitamin AVitamin A +35350%
Contains more Vitamin EVitamin E +1200%
Contains more Vitamin B5Vitamin B5 +1233.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +175%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +525%
Contains more Vitamin B1Vitamin B1 +387.2%
Contains more Vitamin B2Vitamin B2 +604.9%
Contains more Vitamin B3Vitamin B3 +797.7%
Contains more Vitamin B6Vitamin B6 +139.2%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Juice DV% diff.
Vitamin A 709µg 2µg 79%
Vitamin B2 0.061mg 0.43mg 28%
Vitamin B3 0.557mg 5mg 28%
Vitamin B1 0.078mg 0.38mg 25%
Vitamin B6 0.209mg 0.5mg 22%
Vitamin B5 0.8mg 0.06mg 15%
Copper 0.151mg 0.018mg 15%
Vitamin C 2.4mg 15mg 14%
Fiber 3g 0.2g 11%
Manganese 0.258mg 0.007mg 11%
Potassium 337mg 42mg 9%
Iron 0.61mg 0.11mg 6%
Phosphorus 47mg 4mg 6%
Starch 12.65g 5%
Magnesium 25mg 3mg 5%
Calcium 30mg 2mg 3%
Protein 1.57g 0.2g 3%
Zinc 0.3mg 0.02mg 3%
Vitamin K 1.8µg 0µg 2%
Choline 12.3mg 2%
Folate 11µg 4µg 2%
Calories 86kcal 54kcal 2%
Sodium 55mg 2mg 2%
Carbs 20.12g 13.41g 2%
Vitamin E 0.26mg 0.02mg 2%
Selenium 0.6µg 0µg 1%
Fructose 0.7g 1%
Fats 0.05g 0g 0%
Net carbs 17.12g 13.21g N/A
Sugar 4.18g 9.36g N/A
Saturated fat 0.018g 0g 0%
Monounsaturated fat 0.001g 0.01g 0%
Polyunsaturated fat 0.014g 0.01g 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
Juice
Juice
1
13% 86%
Protein: 0.2 g
Fats: 0 g
Carbs: 13.41 g
Water: 86.2 g
Other: 0.19 g
Contains more ProteinProtein +685%
Contains more FatsFats +∞%
Contains more CarbsCarbs +50%
Contains more OtherOther +415.8%
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
Juice
Juice
2
50% 50%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.01 g
Contains more Poly. FatPolyunsaturated fat +40%
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +900%

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. Juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169044/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.