Sweet potato vs. Mandarin orange — In-Depth Nutrition Comparison
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A recap on differences between sweet potato and mandarin oranges
- Sweet potato is higher in vitamin A, copper, vitamin B5, vitamin B6, manganese, iron, and potassium, yet mandarin oranges are higher in vitamin C.
- Sweet potato covers your daily vitamin A needs 270% more than mandarin oranges.
- Sweet potato contains 7 times more manganese than mandarin oranges. While sweet potato contains 0.258mg of manganese, mandarin oranges contain only 0.039mg.
- The glycemic index of mandarin oranges is lower.
Food varieties used in this article are Sweet potato, raw, unprepared and Tangerines, (mandarin oranges), raw.
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 | +108.3% |
| Contains more PotassiumPotassium | +103% |
| Contains more IronIron | +306.7% |
| Contains more CopperCopper | +259.5% |
| Contains more ZincZinc | +328.6% |
| Contains more PhosphorusPhosphorus | +135% |
| Contains more ManganeseManganese | +561.5% |
| Contains more SeleniumSelenium | +500% |
| Contains more CalciumCalcium | +23.3% |
| 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.
| Contains more Vitamin AVitamin A | +1985.3% |
| Contains more Vitamin EVitamin E | +30% |
| Contains more Vitamin B1Vitamin B1 | +34.5% |
| Contains more Vitamin B2Vitamin B2 | +69.4% |
| Contains more Vitamin B3Vitamin B3 | +48.1% |
| Contains more Vitamin B5Vitamin B5 | +270.4% |
| Contains more Vitamin B6Vitamin B6 | +167.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +20.6% |
| Contains more Vitamin CVitamin C | +1012.5% |
| Contains more FolateFolate | +45.5% |
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:
0.81 g
Fats:
0.31 g
Carbs:
13.34 g
Water:
85.17 g
Other:
0.37 g
| Contains more ProteinProtein | +93.8% |
| Contains more CarbsCarbs | +50.8% |
| Contains more OtherOther | +164.9% |
| Contains more FatsFats | +520% |
| Contains more WaterWater | +10.2% |
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
0.039 g
Monounsaturated fat:
Mono. Fat
0.06 g
Polyunsaturated fat:
Poly. Fat
0.065 g
| Contains less Sat. FatSaturated fat | -53.8% |
| Contains more Mono. FatMonounsaturated fat | +5900% |
| Contains more Poly. FatPolyunsaturated fat | +364.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0 g
Sucrose:
6.05 g
Glucose:
2.13 g
Fructose:
2.4 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +140.1% |
| Contains more GlucoseGlucose | +121.9% |
| Contains more FructoseFructose | +242.9% |
~equal in
Lactose
~0g
~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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin A | 709µg | 34µg | 75% |
| Vitamin C | 2.4mg | 26.7mg | 27% |
| Vitamin B5 | 0.8mg | 0.216mg | 12% |
| Copper | 0.151mg | 0.042mg | 12% |
| Vitamin B6 | 0.209mg | 0.078mg | 10% |
| Manganese | 0.258mg | 0.039mg | 10% |
| Iron | 0.61mg | 0.15mg | 6% |
| Potassium | 337mg | 166mg | 5% |
| Fiber | 3g | 1.8g | 5% |
| Starch | 12.65g | 0g | 5% |
| Phosphorus | 47mg | 20mg | 4% |
| Magnesium | 25mg | 12mg | 3% |
| Calories | 86kcal | 53kcal | 2% |
| Vitamin K | 1.8µg | 0µg | 2% |
| Vitamin B2 | 0.061mg | 0.036mg | 2% |
| Protein | 1.57g | 0.81g | 2% |
| Vitamin B1 | 0.078mg | 0.058mg | 2% |
| Sodium | 55mg | 2mg | 2% |
| Carbs | 20.12g | 13.34g | 2% |
| Fructose | 0.7g | 2.4g | 2% |
| Zinc | 0.3mg | 0.07mg | 2% |
| Selenium | 0.6µg | 0.1µg | 1% |
| Calcium | 30mg | 37mg | 1% |
| Vitamin B3 | 0.557mg | 0.376mg | 1% |
| Folate | 11µg | 16µg | 1% |
| Fats | 0.05g | 0.31g | 0% |
| Net carbs | 17.12g | 11.54g | N/A |
| Sugar | 4.18g | 10.58g | N/A |
| Vitamin E | 0.26mg | 0.2mg | 0% |
| Saturated fat | 0.018g | 0.039g | 0% |
| Choline | 12.3mg | 10.2mg | 0% |
| Monounsaturated fat | 0.001g | 0.06g | 0% |
| Polyunsaturated fat | 0.014g | 0.065g | 0% |
| Tryptophan | 0.031mg | 0.002mg | 0% |
| Threonine | 0.083mg | 0.016mg | 0% |
| Isoleucine | 0.055mg | 0.017mg | 0% |
| Leucine | 0.092mg | 0.028mg | 0% |
| Lysine | 0.066mg | 0.032mg | 0% |
| Methionine | 0.029mg | 0.002mg | 0% |
| Phenylalanine | 0.089mg | 0.018mg | 0% |
| Valine | 0.086mg | 0.021mg | 0% |
| Histidine | 0.031mg | 0.011mg | 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%
14%
Minerals Daily Need Coverage Score
20%
7%
Comparison summary
Which food is lower in Sugar?
Sweet potato is lower in Sugar (difference - 6.4g)
Which food is lower in Saturated fat?
Sweet potato is lower in Saturated fat (difference - 0.021g)
Which food is cheaper?
Sweet potato is cheaper (difference - $0.2)
Which food is richer in minerals?
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato is relatively richer in vitamins
Which food contains less Sodium?
Mandarin orange contains less Sodium (difference - 53mg)
Which food is lower in glycemic index?
Mandarin orange is lower in glycemic index (difference - 23)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)