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Sweet potato vs. Lasagne — In-Depth Nutrition Comparison

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The main differences between sweet potato and lasagne

  • Sweet potato is richer in vitamin A, vitamin B5, copper, and vitamin B6, yet lasagne is richer in selenium, vitamin B12, phosphorus, and vitamin B3.
  • Daily need coverage for vitamin A for sweet potato is 275% higher.
  • Sweet potato contains 2 times more vitamin B5 than lasagne. Sweet potato contains 0.8mg of vitamin B5, while lasagne contains 0.323mg.
  • Sweet potato contains less sodium.
  • Lasagne has a lower glycemic index than sweet potato.

Food types used in this article are Sweet potato, raw, unprepared and Lasagna with meat sauce, frozen, prepared.

Infographic

Sweet potato vs Lasagne 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 14% 26% 17% 27% 30% 24% 49% 49% 25% 87%
Contains more MagnesiumMagnesium +25%
Contains more PotassiumPotassium +71.9%
Contains more CopperCopper +67.8%
Contains less SodiumSodium -85.3%
Contains more ManganeseManganese +33.7%
Contains more CalciumCalcium +193.3%
Contains more IronIron +16.4%
Contains more ZincZinc +190%
Contains more PhosphorusPhosphorus +144.7%
Contains more SeleniumSelenium +2550%

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 8.3% 14% 17% 0% 18% 17% 29% 19% 28% 41% 18% 18% 13%
Contains more Vitamin AVitamin A +1629.3%
Contains more Vitamin B1Vitamin B1 +11.4%
Contains more Vitamin B5Vitamin B5 +147.7%
Contains more Vitamin B6Vitamin B6 +71.3%
Contains more Vitamin EVitamin E +226.9%
Contains more Vitamin B2Vitamin B2 +21.3%
Contains more Vitamin B3Vitamin B3 +174.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +288.9%
Contains more FolateFolate +118.2%
Contains more CholineCholine +88.6%
~equal in Vitamin C ~2.5mg
~equal in Vitamin D ~0µg

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
7% 5% 15% 71%
Protein: 7.28 g
Fats: 4.92 g
Carbs: 15.36 g
Water: 70.87 g
Other: 1.57 g
Contains more CarbsCarbs +31%
Contains more ProteinProtein +363.7%
Contains more FatsFats +9740%
Contains more OtherOther +60.2%
~equal in Water ~70.87g

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
52% 39% 10%
Saturated fat: Sat. Fat 2.348 g
Monounsaturated fat: Mono. Fat 1.758 g
Polyunsaturated fat: Poly. Fat 0.433 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +175700%
Contains more Poly. FatPolyunsaturated fat +2992.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
76% 4% 7% 8% 5%
Starch: 9.83 g
Sucrose: 0.54 g
Glucose: 0.93 g
Fructose: 1.04 g
Lactose: 0.6 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +28.7%
Contains more SucroseSucrose +366.7%
Contains more FructoseFructose +48.6%
Contains more LactoseLactose +∞%
~equal in Glucose ~0.93g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet potato Lasagne
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Lasagne DV% diff.
Vitamin A 709µg 41µg 74%
Selenium 0.6µg 15.9µg 28%
Vitamin B12 0µg 0.33µg 14%
Sodium 55mg 373mg 14%
Protein 1.57g 7.28g 11%
Saturated fat 0.018g 2.348g 11%
Phosphorus 47mg 115mg 10%
Vitamin B5 0.8mg 0.323mg 10%
Fats 0.05g 4.92g 7%
Vitamin B6 0.209mg 0.122mg 7%
Copper 0.151mg 0.09mg 7%
Calcium 30mg 88mg 6%
Vitamin B3 0.557mg 1.528mg 6%
Cholesterol 0mg 17mg 6%
Fiber 3g 1.7g 5%
Zinc 0.3mg 0.87mg 5%
Potassium 337mg 196mg 4%
Vitamin K 1.8µg 7µg 4%
Monounsaturated fat 0.001g 1.758g 4%
Vitamin E 0.26mg 0.85mg 4%
Folate 11µg 24µg 3%
Polyunsaturated fat 0.014g 0.433g 3%
Manganese 0.258mg 0.193mg 3%
Choline 12.3mg 23.2mg 2%
Calories 86kcal 135kcal 2%
Carbs 20.12g 15.36g 2%
Vitamin B2 0.061mg 0.074mg 1%
Vitamin B1 0.078mg 0.07mg 1%
Starch 12.65g 9.83g 1%
Iron 0.61mg 0.71mg 1%
Magnesium 25mg 20mg 1%
Vitamin C 2.4mg 2.5mg 0%
Net carbs 17.12g 13.66g N/A
Vitamin D 0IU 1IU 0%
Sugar 4.18g 3.11g N/A
Trans fat 0g 0.196g N/A
Tryptophan 0.031mg 0.085mg 0%
Threonine 0.083mg 0.219mg 0%
Isoleucine 0.055mg 0.224mg 0%
Leucine 0.092mg 0.578mg 0%
Lysine 0.066mg 0.486mg 0%
Methionine 0.029mg 0.164mg 0%
Phenylalanine 0.089mg 0.329mg 0%
Valine 0.086mg 0.285mg 0%
Histidine 0.031mg 0.183mg 0%
Fructose 0.7g 1.04g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.026g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0g 0.005g N/A
Omega-6 - Linoleic acid 0.322g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Lasagne
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
31%
Sweet potato
18%
Lasagne
Minerals Daily Need Coverage Score
20%
Sweet potato
35%
Lasagne

Comparison summary

Which food is lower in Cholesterol?
Sweet potato
Sweet potato is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 318mg)
Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 2.33g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $2.8)
Which food is lower in Sugar?
Lasagne
Lasagne is lower in Sugar (difference - 1.07g)
Which food is lower in glycemic index?
Lasagne
Lasagne is lower in glycemic index (difference - 42)
Which food is richer in vitamins?
Lasagne
Lasagne is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Lasagne - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172114/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.