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Sweet potato vs. Mixed nuts — In-Depth Nutrition Comparison

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The main differences between sweet potato and mixed nuts

  • Sweet potato is richer in vitamin A, yet mixed nuts are richer in copper, manganese, selenium, phosphorus, vitamin E, magnesium, vitamin B3, and zinc.
  • Daily need coverage for vitamin A for sweet potato is 284% higher.
  • Sweet potato contains less saturated fat.
  • Mixed nuts have a lower glycemic index than sweet potato.

Food types used in this article are Sweet potato, raw, unprepared and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Sweet potato vs Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more MagnesiumMagnesium +816%
Contains more CalciumCalcium +290%
Contains more PotassiumPotassium +87.5%
Contains more IronIron +327.9%
Contains more CopperCopper +500.7%
Contains more ZincZinc +1020%
Contains more PhosphorusPhosphorus +870.2%
Contains less SodiumSodium -90.9%
Contains more ManganeseManganese +690.7%
Contains more SeleniumSelenium +5550%

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% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +380%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2907.7%
Contains more Vitamin B1Vitamin B1 +142.3%
Contains more Vitamin B2Vitamin B2 +221.3%
Contains more Vitamin B3Vitamin B3 +1284%
Contains more Vitamin B5Vitamin B5 +42.5%
Contains more Vitamin B6Vitamin B6 +68.4%
Contains more Vitamin KVitamin K +216.7%
Contains more FolateFolate +654.5%
Contains more CholineCholine +322.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more WaterWater +3615.4%
Contains more ProteinProtein +1176.4%
Contains more FatsFats +107800%
Contains more OtherOther +193.9%
~equal in Carbs ~21.05g

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +2848700%
Contains more Poly. FatPolyunsaturated fat +104271.4%

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
50% 50%
Starch: 4.2 g
Sucrose: 4.15 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +201.2%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +64.7%
~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.
Sweet potato Mixed nuts
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Mixed nuts DV% diff.
Polyunsaturated fat 0.014g 14.612g 97%
Copper 0.151mg 0.907mg 84%
Fats 0.05g 53.95g 83%
Vitamin A 709µg 0µg 79%
Manganese 0.258mg 2.04mg 77%
Monounsaturated fat 0.001g 28.488g 71%
Selenium 0.6µg 33.9µg 61%
Phosphorus 47mg 456mg 58%
Vitamin E 0.26mg 7.82mg 50%
Magnesium 25mg 229mg 49%
Vitamin B3 0.557mg 7.709mg 45%
Saturated fat 0.018g 8.711g 40%
Protein 1.57g 20.04g 37%
Zinc 0.3mg 3.36mg 28%
Calories 86kcal 607kcal 26%
Iron 0.61mg 2.61mg 25%
Folate 11µg 83µg 18%
Fiber 3g 7g 16%
Vitamin B6 0.209mg 0.352mg 11%
Vitamin B2 0.061mg 0.196mg 10%
Potassium 337mg 632mg 9%
Vitamin B1 0.078mg 0.189mg 9%
Calcium 30mg 117mg 9%
Vitamin B5 0.8mg 1.14mg 7%
Choline 12.3mg 52mg 7%
Starch 12.65g 4.2g 3%
Vitamin K 1.8µg 5.7µg 3%
Sodium 55mg 5mg 2%
Vitamin C 2.4mg 0.5mg 2%
Fructose 0.7g 0g 1%
Net carbs 17.12g 14.05g N/A
Carbs 20.12g 21.05g 0%
Sugar 4.18g 4.15g N/A
Trans fat 0g 0.055g N/A
Tryptophan 0.031mg 0.22mg 0%
Threonine 0.083mg 0.703mg 0%
Isoleucine 0.055mg 0.826mg 0%
Leucine 0.092mg 1.656mg 0%
Lysine 0.066mg 0.782mg 0%
Methionine 0.029mg 0.283mg 0%
Phenylalanine 0.089mg 1.182mg 0%
Valine 0.086mg 1.001mg 0%
Histidine 0.031mg 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0g 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Mixed nuts
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
50%
Mixed nuts
Minerals Daily Need Coverage Score
20%
Sweet potato
139%
Mixed nuts

Comparison summary

Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 8.693g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $2.8)
Which food is lower in Sugar?
Mixed nuts
Mixed nuts is lower in Sugar (difference - 0.029999999999999g)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 50mg)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 46)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.