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Sweet potato vs. Mustard — In-Depth Nutrition Comparison

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Summary of differences between sweet potato and mustard

  • Sweet potato has more vitamin A, vitamin B5, vitamin B6, and copper; however, mustard is higher in selenium, iron, phosphorus, vitamin B1, and manganese.
  • Sweet potato covers your daily need for vitamin A, 282% more than mustard.
  • Sweet potato has 3 times more vitamin B5 than mustard. While sweet potato has 0.8mg of vitamin B5, mustard has only 0.254mg.
  • Sweet potato has less sodium.
  • The glycemic index of sweet potato is higher.

These are the specific foods used in this comparison Sweet potato, raw, unprepared and Mustard, prepared, yellow.

Infographic

Sweet potato vs Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains more PotassiumPotassium +121.7%
Contains more CopperCopper +104.1%
Contains less SodiumSodium -95%
Contains more MagnesiumMagnesium +92%
Contains more CalciumCalcium +110%
Contains more IronIron +163.9%
Contains more ZincZinc +113.3%
Contains more PhosphorusPhosphorus +129.8%
Contains more ManganeseManganese +63.6%
Contains more SeleniumSelenium +5483.3%

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% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Contains more Vitamin CVitamin C +700%
Contains more Vitamin AVitamin A +14080%
Contains more Vitamin B5Vitamin B5 +215%
Contains more Vitamin B6Vitamin B6 +198.6%
Contains more Vitamin KVitamin K +28.6%
Contains more FolateFolate +57.1%
Contains more Vitamin EVitamin E +38.5%
Contains more Vitamin B1Vitamin B1 +126.9%
Contains more Vitamin B2Vitamin B2 +14.8%
Contains more CholineCholine +82.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.565mg
~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
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more CarbsCarbs +245.1%
Contains more ProteinProtein +138.2%
Contains more FatsFats +6580%
Contains more OtherOther +243.9%
~equal in Water ~83.72g

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
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains less Sat. FatSaturated fat -91.6%
Contains more Mono. FatMonounsaturated fat +218100%
Contains more Poly. FatPolyunsaturated fat +5428.6%

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
41% 14% 30% 15%
Starch: 0.64 g
Sucrose: 0.21 g
Glucose: 0.47 g
Fructose: 0.23 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +1876.6%
Contains more SucroseSucrose +1100%
Contains more GlucoseGlucose +104.3%
Contains more FructoseFructose +204.3%
~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 Mustard
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Mustard DV% diff.
Vitamin A 709µg 5µg 78%
Selenium 0.6µg 33.5µg 60%
Sodium 55mg 1104mg 46%
Iron 0.61mg 1.61mg 13%
Vitamin B5 0.8mg 0.254mg 11%
Vitamin B6 0.209mg 0.07mg 11%
Phosphorus 47mg 108mg 9%
Copper 0.151mg 0.074mg 9%
Vitamin B1 0.078mg 0.177mg 8%
Manganese 0.258mg 0.422mg 7%
Magnesium 25mg 48mg 5%
Polyunsaturated fat 0.014g 0.774g 5%
Carbs 20.12g 5.83g 5%
Starch 12.65g 0.64g 5%
Monounsaturated fat 0.001g 2.182g 5%
Potassium 337mg 152mg 5%
Fats 0.05g 3.34g 5%
Fiber 3g 4g 4%
Protein 1.57g 3.74g 4%
Calcium 30mg 63mg 3%
Zinc 0.3mg 0.64mg 3%
Vitamin C 2.4mg 0.3mg 2%
Choline 12.3mg 22.4mg 2%
Folate 11µg 7µg 1%
Fructose 0.7g 0.23g 1%
Calories 86kcal 60kcal 1%
Vitamin B2 0.061mg 0.07mg 1%
Vitamin E 0.26mg 0.36mg 1%
Saturated fat 0.018g 0.214g 1%
Net carbs 17.12g 1.83g N/A
Sugar 4.18g 0.92g N/A
Vitamin B3 0.557mg 0.565mg 0%
Vitamin K 1.8µg 1.4µg 0%
Trans fat 0g 0.009g N/A
Tryptophan 0.031mg 0.009mg 0%
Threonine 0.083mg 0.167mg 0%
Isoleucine 0.055mg 0.146mg 0%
Leucine 0.092mg 0.292mg 0%
Lysine 0.066mg 0.264mg 0%
Methionine 0.029mg 0.076mg 0%
Phenylalanine 0.089mg 0.161mg 0%
Valine 0.086mg 0.189mg 0%
Histidine 0.031mg 0.119mg 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0g 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Mustard
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
10%
Mustard
Minerals Daily Need Coverage Score
20%
Sweet potato
60%
Mustard

Comparison summary

Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 1049mg)
Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 0.196g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $1.9)
Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 3.26g)
Which food is lower in glycemic index?
Mustard
Mustard is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Mustard
Mustard is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.