Sweet potato vs. Macadamia — In-Depth Nutrition Comparison
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How are sweet potato and macadamia different?
- Sweet potato is richer in vitamin A, while macadamia is higher in manganese, vitamin B1, copper, iron, magnesium, fiber, phosphorus, and vitamin B3.
- Sweet potato covers your daily need for vitamin A, 284% more than macadamia.
- Sweet potato is lower in saturated fat.
- Sweet potato has a higher glycemic index (70) than macadamia (10).
Sweet potato, raw, unprepared and Nuts, macadamia nuts, raw types were used in this article.
Infographic
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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.
| Contains more MagnesiumMagnesium | +420% |
| Contains more CalciumCalcium | +183.3% |
| Contains more IronIron | +504.9% |
| Contains more CopperCopper | +400.7% |
| Contains more ZincZinc | +333.3% |
| Contains more PhosphorusPhosphorus | +300% |
| Contains less SodiumSodium | -90.9% |
| Contains more ManganeseManganese | +1501.2% |
| Contains more SeleniumSelenium | +500% |
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.
| Contains more Vitamin CVitamin C | +100% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +107.7% |
| Contains more Vitamin B1Vitamin B1 | +1432.1% |
| Contains more Vitamin B2Vitamin B2 | +165.6% |
| Contains more Vitamin B3Vitamin B3 | +344% |
| Contains more Vitamin B6Vitamin B6 | +31.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.258mg | 4.131mg | 168% |
| Monounsaturated fat | 0.001g | 58.877g | 147% |
| Fats | 0.05g | 75.77g | 116% |
| Vitamin B1 | 0.078mg | 1.195mg | 93% |
| Vitamin A | 709µg | 0µg | 79% |
| Copper | 0.151mg | 0.756mg | 67% |
| Saturated fat | 0.018g | 12.061g | 55% |
| Iron | 0.61mg | 3.69mg | 39% |
| Calories | 86kcal | 718kcal | 32% |
| Magnesium | 25mg | 130mg | 25% |
| Fiber | 3g | 8.6g | 22% |
| Phosphorus | 47mg | 188mg | 20% |
| Protein | 1.57g | 7.91g | 13% |
| Vitamin B3 | 0.557mg | 2.473mg | 12% |
| Polyunsaturated fat | 0.014g | 1.502g | 10% |
| Zinc | 0.3mg | 1.3mg | 9% |
| Vitamin B2 | 0.061mg | 0.162mg | 8% |
| Calcium | 30mg | 85mg | 6% |
| Vitamin B6 | 0.209mg | 0.275mg | 5% |
| Starch | 12.65g | 1.05g | 5% |
| Selenium | 0.6µg | 3.6µg | 5% |
| Vitamin E | 0.26mg | 0.54mg | 2% |
| Carbs | 20.12g | 13.82g | 2% |
| Choline | 12.3mg | 2% | |
| Sodium | 55mg | 5mg | 2% |
| Vitamin K | 1.8µg | 2% | |
| Vitamin C | 2.4mg | 1.2mg | 1% |
| Potassium | 337mg | 368mg | 1% |
| Vitamin B5 | 0.8mg | 0.758mg | 1% |
| Fructose | 0.7g | 0.07g | 1% |
| Net carbs | 17.12g | 5.22g | N/A |
| Sugar | 4.18g | 4.57g | N/A |
| Folate | 11µg | 11µg | 0% |
| Tryptophan | 0.031mg | 0.067mg | 0% |
| Threonine | 0.083mg | 0.37mg | 0% |
| Isoleucine | 0.055mg | 0.314mg | 0% |
| Leucine | 0.092mg | 0.602mg | 0% |
| Lysine | 0.066mg | 0.018mg | 0% |
| Methionine | 0.029mg | 0.023mg | 0% |
| Phenylalanine | 0.089mg | 0.665mg | 0% |
| Valine | 0.086mg | 0.363mg | 0% |
| Histidine | 0.031mg | 0.195mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
Protein:
7.91 g
Fats:
75.77 g
Carbs:
13.82 g
Water:
1.36 g
Other:
1.14 g
| Contains more CarbsCarbs | +45.6% |
| Contains more WaterWater | +5582.4% |
| Contains more ProteinProtein | +403.8% |
| Contains more FatsFats | +151440% |
| Contains more OtherOther | +16.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.018 g
Monounsaturated fat:
Mono. Fat
0.001 g
Polyunsaturated fat:
Poly. Fat
0.014 g
Saturated fat:
Sat. Fat
12.061 g
Monounsaturated fat:
Mono. Fat
58.877 g
Polyunsaturated fat:
Poly. Fat
1.502 g
| Contains less Sat. FatSaturated fat | -99.9% |
| Contains more Mono. FatMonounsaturated fat | +5887600% |
| Contains more Poly. FatPolyunsaturated fat | +10628.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
1.05 g
Sucrose:
4.43 g
Glucose:
0.07 g
Fructose:
0.07 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +1104.8% |
| Contains more GlucoseGlucose | +1271.4% |
| Contains more FructoseFructose | +900% |
| Contains more SucroseSucrose | +75.8% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g