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  6. Sweet potato vs. Minestrone

Sweet potato vs. Minestrone — In-Depth Nutrition Comparison

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What are the differences between sweet potato and minestrone?

  • Sweet potato is richer than minestrone in vitamin A, vitamin B5, vitamin B6, copper, fiber, potassium, and magnesium.
  • Sweet potato's daily need coverage for vitamin A is 264% more.
  • Sweet potato has 8 times more magnesium than minestrone. While sweet potato has 25mg of magnesium, minestrone has only 3mg.
  • The amount of sodium in sweet potato is lower.
  • The glycemic index of minestrone is lower.

We used Sweet potato, raw, unprepared and Soup, minestrone, canned, prepared with equal volume water types in this article.

Infographic

Sweet potato vs Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more MagnesiumMagnesium +733.3%
Contains more CalciumCalcium +114.3%
Contains more PotassiumPotassium +159.2%
Contains more IronIron +60.5%
Contains more CopperCopper +196.1%
Contains more PhosphorusPhosphorus +104.3%
Contains less SodiumSodium -78.3%
Contains more ManganeseManganese +69.7%
Contains more SeleniumSelenium +∞%
~equal in Zinc ~0.31mg

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin CVitamin C +380%
Contains more Vitamin AVitamin A +1346.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +254.5%
Contains more Vitamin B2Vitamin B2 +238.9%
Contains more Vitamin B3Vitamin B3 +42.5%
Contains more Vitamin B5Vitamin B5 +471.4%
Contains more Vitamin B6Vitamin B6 +409.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more FolateFolate +36.4%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Minestrone DV% diff.
Vitamin A 709µg 49µg 73%
Vitamin B5 0.8mg 0.14mg 13%
Vitamin B6 0.209mg 0.041mg 13%
Copper 0.151mg 0.051mg 11%
Fiber 3g 0.4g 10%
Sodium 55mg 254mg 9%
Potassium 337mg 130mg 6%
Starch 12.65g 5%
Carbs 20.12g 4.66g 5%
Magnesium 25mg 3mg 5%
Vitamin B1 0.078mg 0.022mg 5%
Manganese 0.258mg 0.152mg 5%
Vitamin B2 0.061mg 0.018mg 3%
Phosphorus 47mg 23mg 3%
Polyunsaturated fat 0.014g 0.46g 3%
Calories 86kcal 34kcal 3%
Iron 0.61mg 0.38mg 3%
Choline 12.3mg 2%
Vitamin C 2.4mg 0.5mg 2%
Fats 0.05g 1.04g 2%
Vitamin E 0.26mg 2%
Calcium 30mg 14mg 2%
Vitamin K 1.8µg 2%
Saturated fat 0.018g 0.23g 1%
Folate 11µg 15µg 1%
Monounsaturated fat 0.001g 0.29g 1%
Selenium 0.6µg 1%
Vitamin B3 0.557mg 0.391mg 1%
Fructose 0.7g 1%
Protein 1.57g 1.77g 0%
Net carbs 17.12g 4.26g N/A
Cholesterol 0mg 1mg 0%
Sugar 4.18g N/A
Zinc 0.3mg 0.31mg 0%
Tryptophan 0.031mg 0.013mg 0%
Threonine 0.083mg 0.043mg 0%
Isoleucine 0.055mg 0.054mg 0%
Leucine 0.092mg 0.098mg 0%
Lysine 0.066mg 0.076mg 0%
Methionine 0.029mg 0.018mg 0%
Phenylalanine 0.089mg 0.064mg 0%
Valine 0.086mg 0.074mg 0%
Histidine 0.031mg 0.03mg 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
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more CarbsCarbs +331.8%
Contains more ProteinProtein +12.7%
Contains more FatsFats +1980%
Contains more WaterWater +18.2%
Contains more OtherOther +22.4%

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
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -92.2%
Contains more Mono. FatMonounsaturated fat +28900%
Contains more Poly. FatPolyunsaturated fat +3185.7%

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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.