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  6. Sweet potato vs. Matzo

Sweet potato vs. Matzo — In-Depth Nutrition Comparison

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The main differences between sweet potato and matzo

  • Sweet potato is richer in vitamin A, copper, vitamin B6, and vitamin B5, yet matzo is richer in selenium, iron, vitamin B1, vitamin B3, vitamin B2, and manganese.
  • Daily need coverage for vitamin A for sweet potato is 284% higher.
  • Sweet potato contains 3 times more copper than matzo. Sweet potato contains 0.151mg of copper, while matzo contains 0.06mg.

Food types used in this article are Sweet potato, raw, unprepared and Crackers, matzo, plain.

Infographic

Sweet potato vs Matzo 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%
Matzo
Matzo
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 3.9% 9.9% 119% 20% 19% 38% 0% 85% 201%
Contains more CalciumCalcium +130.8%
Contains more PotassiumPotassium +200.9%
Contains more CopperCopper +151.7%
Contains more IronIron +418%
Contains more ZincZinc +126.7%
Contains more PhosphorusPhosphorus +89.4%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +151.9%
Contains more SeleniumSelenium +6050%
~equal in Magnesium ~25mg

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%
Matzo
Matzo
4
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% 1.2% 0% 97% 67% 73% 27% 27% 0% 0.75% 13% 5.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +333.3%
Contains more Vitamin B5Vitamin B5 +80.6%
Contains more Vitamin B6Vitamin B6 +81.7%
Contains more Vitamin KVitamin K +500%
Contains more CholineCholine +13.9%
Contains more Vitamin B1Vitamin B1 +396.2%
Contains more Vitamin B2Vitamin B2 +377%
Contains more Vitamin B3Vitamin B3 +598.7%
Contains more FolateFolate +54.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Matzo DV% diff.
Vitamin A 709µg 0µg 79%
Selenium 0.6µg 36.9µg 66%
Iron 0.61mg 3.16mg 32%
Vitamin B1 0.078mg 0.387mg 26%
Vitamin B3 0.557mg 3.892mg 21%
Carbs 20.12g 83.7g 21%
Vitamin B2 0.061mg 0.291mg 18%
Protein 1.57g 10g 17%
Manganese 0.258mg 0.65mg 17%
Calories 86kcal 395kcal 15%
Copper 0.151mg 0.06mg 10%
Vitamin B6 0.209mg 0.115mg 7%
Potassium 337mg 112mg 7%
Vitamin B5 0.8mg 0.443mg 7%
Phosphorus 47mg 89mg 6%
Starch 12.65g 5%
Polyunsaturated fat 0.014g 0.603g 4%
Zinc 0.3mg 0.68mg 3%
Vitamin C 2.4mg 0mg 3%
Sodium 55mg 0mg 2%
Calcium 30mg 13mg 2%
Folate 11µg 17µg 2%
Fats 0.05g 1.4g 2%
Fructose 0.7g 1%
Saturated fat 0.018g 0.226g 1%
Vitamin K 1.8µg 0.3µg 1%
Vitamin E 0.26mg 0.06mg 1%
Net carbs 17.12g 80.7g N/A
Magnesium 25mg 25mg 0%
Sugar 4.18g 0.29g N/A
Fiber 3g 3g 0%
Choline 12.3mg 10.8mg 0%
Monounsaturated fat 0.001g 0.127g 0%
Tryptophan 0.031mg 0.116mg 0%
Threonine 0.083mg 0.267mg 0%
Isoleucine 0.055mg 0.371mg 0%
Leucine 0.092mg 0.692mg 0%
Lysine 0.066mg 0.193mg 0%
Methionine 0.029mg 0.176mg 0%
Phenylalanine 0.089mg 0.494mg 0%
Valine 0.086mg 0.42mg 0%
Histidine 0.031mg 0.213mg 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
Matzo
Matzo
3
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more WaterWater +1697.2%
Contains more OtherOther +63.3%
Contains more ProteinProtein +536.9%
Contains more FatsFats +2700%
Contains more CarbsCarbs +316%

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
Matzo
Matzo
2
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains less Sat. FatSaturated fat -92%
Contains more Mono. FatMonounsaturated fat +12600%
Contains more Poly. FatPolyunsaturated fat +4207.1%

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. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/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.