Sweet potato vs. Malt — In-Depth Nutrition Comparison
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A recap on differences between sweet potato and malt
- Sweet potato is higher in vitamin A, copper, vitamin B6, fiber, vitamin B5, and manganese, yet malt is higher in vitamin B12, vitamin B2, and selenium.
- Sweet potato covers your daily vitamin A needs 282% more than malt.
- Sweet potato contains 6 times more fiber than malt. While sweet potato contains 3g of fiber, malt contains only 0.5g.
- The amount of saturated fat in sweet potato is lower.
- The glycemic index of malt is lower.
Food varieties used in this article are Sweet potato, raw, unprepared and Beverages, Malted drink mix, chocolate, powder, prepared with whole milk.
Infographic
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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.
| Contains more MagnesiumMagnesium | +66.7% |
| Contains more PotassiumPotassium | +95.9% |
| Contains more IronIron | +190.5% |
| Contains more CopperCopper | +308.1% |
| Contains more ManganeseManganese | +222.5% |
| Contains more CalciumCalcium | +226.7% |
| Contains more ZincZinc | +36.7% |
| Contains more PhosphorusPhosphorus | +93.6% |
| Contains more SeleniumSelenium | +800% |
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.
| Contains more Vitamin CVitamin C | +2300% |
| Contains more Vitamin AVitamin A | +2626.9% |
| Contains more Vitamin EVitamin E | +333.3% |
| Contains more Vitamin B1Vitamin B1 | +44.4% |
| Contains more Vitamin B3Vitamin B3 | +115.1% |
| Contains more Vitamin B5Vitamin B5 | +126% |
| Contains more Vitamin B6Vitamin B6 | +354.3% |
| Contains more Vitamin KVitamin K | +500% |
| Contains more FolateFolate | +22.2% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +201.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
Protein:
3.37 g
Fats:
3.29 g
Carbs:
11.2 g
Water:
81.34 g
Other:
0.8 g
| Contains more CarbsCarbs | +79.6% |
| Contains more OtherOther | +22.5% |
| Contains more ProteinProtein | +114.6% |
| Contains more FatsFats | +6480% |
~equal in
Water
~81.34g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.018 g
Monounsaturated fat:
Mono. Fat
0.001 g
Polyunsaturated fat:
Poly. Fat
0.014 g
Saturated fat:
Sat. Fat
1.883 g
Monounsaturated fat:
Mono. Fat
0.827 g
Polyunsaturated fat:
Poly. Fat
0.208 g
| Contains less Sat. FatSaturated fat | -99% |
| Contains more Mono. FatMonounsaturated fat | +82600% |
| Contains more Poly. FatPolyunsaturated fat | +1385.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin A | 709µg | 26µg | 76% |
| Vitamin B12 | 0µg | 0.42µg | 18% |
| Vitamin B6 | 0.209mg | 0.046mg | 13% |
| Copper | 0.151mg | 0.037mg | 13% |
| Fiber | 3g | 0.5g | 10% |
| Selenium | 0.6µg | 5.4µg | 9% |
| Vitamin B2 | 0.061mg | 0.184mg | 9% |
| Vitamin B5 | 0.8mg | 0.354mg | 9% |
| Saturated fat | 0.018g | 1.883g | 8% |
| Manganese | 0.258mg | 0.08mg | 8% |
| Calcium | 30mg | 98mg | 7% |
| Phosphorus | 47mg | 91mg | 6% |
| Potassium | 337mg | 172mg | 5% |
| Starch | 12.65g | 5% | |
| Fats | 0.05g | 3.29g | 5% |
| Iron | 0.61mg | 0.21mg | 5% |
| Protein | 1.57g | 3.37g | 4% |
| Cholesterol | 0mg | 10mg | 3% |
| Carbs | 20.12g | 11.2g | 3% |
| Vitamin C | 2.4mg | 0.1mg | 3% |
| Vitamin B3 | 0.557mg | 0.259mg | 2% |
| Vitamin B1 | 0.078mg | 0.054mg | 2% |
| Choline | 12.3mg | 2% | |
| Magnesium | 25mg | 15mg | 2% |
| Monounsaturated fat | 0.001g | 0.827g | 2% |
| Folate | 11µg | 9µg | 1% |
| Polyunsaturated fat | 0.014g | 0.208g | 1% |
| Fructose | 0.7g | 1% | |
| Caffeine | 0mg | 3mg | 1% |
| Vitamin K | 1.8µg | 0.3µg | 1% |
| Vitamin E | 0.26mg | 0.06mg | 1% |
| Zinc | 0.3mg | 0.41mg | 1% |
| Calories | 86kcal | 85kcal | 0% |
| Net carbs | 17.12g | 10.7g | N/A |
| Sugar | 4.18g | 6.68g | N/A |
| Sodium | 55mg | 60mg | 0% |
| Tryptophan | 0.031mg | 0.074mg | 0% |
| Threonine | 0.083mg | 0.143mg | 0% |
| Isoleucine | 0.055mg | 0.165mg | 0% |
| Leucine | 0.092mg | 0.268mg | 0% |
| Lysine | 0.066mg | 0.142mg | 0% |
| Methionine | 0.029mg | 0.074mg | 0% |
| Phenylalanine | 0.089mg | 0.15mg | 0% |
| Valine | 0.086mg | 0.193mg | 0% |
| Histidine | 0.031mg | 0.077mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
13%
Minerals Daily Need Coverage Score
20%
17%
Comparison summary
Which food is lower in Cholesterol?
Sweet potato is lower in Cholesterol (difference - 10mg)
Which food is lower in Sugar?
Sweet potato is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Sweet potato contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Sweet potato is lower in Saturated fat (difference - 1.865g)
Which food is cheaper?
Sweet potato is cheaper (difference - $0.8)
Which food is richer in vitamins?
Sweet potato is relatively richer in vitamins
Which food is lower in glycemic index?
Malt is lower in glycemic index (difference - 11)
Which food is richer in minerals?
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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.