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Sweet potato vs. Hazelnut — In-Depth Nutrition Comparison

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What are the differences between sweet potato and hazelnut?

  • Sweet potato is higher in vitamin A, yet hazelnut is higher in manganese, copper, vitamin E, iron, vitamin B1, phosphorus, magnesium, vitamin B6, and fiber.
  • Sweet potato's daily need coverage for vitamin A is 283% more.
  • The glycemic index of hazelnut is lower.

We used Sweet potato, raw, unprepared and Nuts, hazelnuts or filberts types in this article.

Infographic

Sweet potato vs Hazelnut 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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Contains more MagnesiumMagnesium +552%
Contains more CalciumCalcium +280%
Contains more PotassiumPotassium +101.8%
Contains more IronIron +670.5%
Contains more CopperCopper +1042.4%
Contains more ZincZinc +716.7%
Contains more PhosphorusPhosphorus +517%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +2293.4%
Contains more SeleniumSelenium +300%

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 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Contains more Vitamin AVitamin A +70800%
Contains more Vitamin CVitamin C +162.5%
Contains more Vitamin EVitamin E +5680.8%
Contains more Vitamin B1Vitamin B1 +724.4%
Contains more Vitamin B2Vitamin B2 +85.2%
Contains more Vitamin B3Vitamin B3 +223.2%
Contains more Vitamin B5Vitamin B5 +14.8%
Contains more Vitamin B6Vitamin B6 +169.4%
Contains more Vitamin KVitamin K +688.9%
Contains more FolateFolate +927.3%
Contains more CholineCholine +270.7%
~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
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Contains more CarbsCarbs +20.5%
Contains more WaterWater +1355.4%
Contains more ProteinProtein +852.2%
Contains more FatsFats +121400%
Contains more OtherOther +133.7%

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
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +4565100%
Contains more Poly. FatPolyunsaturated fat +56471.4%

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
10% 87%
Starch: 0.48 g
Sucrose: 4.2 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +2535.4%
Contains more GlucoseGlucose +1271.4%
Contains more FructoseFructose +900%
Contains more SucroseSucrose +66.7%
~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 Hazelnut
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price 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 Hazelnut DV% diff.
Manganese 0.258mg 6.175mg 257%
Copper 0.151mg 1.725mg 175%
Monounsaturated fat 0.001g 45.652g 114%
Vitamin E 0.26mg 15.03mg 98%
Fats 0.05g 60.75g 93%
Vitamin A 709µg 1µg 79%
Polyunsaturated fat 0.014g 7.92g 53%
Iron 0.61mg 4.7mg 51%
Vitamin B1 0.078mg 0.643mg 47%
Phosphorus 47mg 290mg 35%
Magnesium 25mg 163mg 33%
Vitamin B6 0.209mg 0.563mg 27%
Protein 1.57g 14.95g 27%
Calories 86kcal 628kcal 27%
Fiber 3g 9.7g 27%
Folate 11µg 113µg 26%
Saturated fat 0.018g 4.464g 20%
Zinc 0.3mg 2.45mg 20%
Potassium 337mg 680mg 10%
Vitamin K 1.8µg 14.2µg 10%
Vitamin B3 0.557mg 1.8mg 8%
Calcium 30mg 114mg 8%
Choline 12.3mg 45.6mg 6%
Starch 12.65g 0.48g 5%
Vitamin C 2.4mg 6.3mg 4%
Vitamin B2 0.061mg 0.113mg 4%
Selenium 0.6µg 2.4µg 3%
Vitamin B5 0.8mg 0.918mg 2%
Sodium 55mg 0mg 2%
Carbs 20.12g 16.7g 1%
Fructose 0.7g 0.07g 1%
Net carbs 17.12g 7g N/A
Sugar 4.18g 4.34g N/A
Tryptophan 0.031mg 0.193mg 0%
Threonine 0.083mg 0.497mg 0%
Isoleucine 0.055mg 0.545mg 0%
Leucine 0.092mg 1.063mg 0%
Lysine 0.066mg 0.42mg 0%
Methionine 0.029mg 0.221mg 0%
Phenylalanine 0.089mg 0.663mg 0%
Valine 0.086mg 0.701mg 0%
Histidine 0.031mg 0.432mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Hazelnut
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
67%
Hazelnut
Minerals Daily Need Coverage Score
20%
Sweet potato
197%
Hazelnut

Comparison summary

Which food is lower in Sugar?
Sweet potato
Sweet potato is lower in Sugar (difference - 0.16g)
Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 4.446g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $3)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 55mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 55)
Which food is richer in minerals?
Hazelnut
Hazelnut is relatively richer in minerals
Which food is richer in vitamins?
Hazelnut
Hazelnut 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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.