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  6. Sweet potato vs. Bran raw

Sweet potato vs. Bran raw — In-Depth Nutrition Comparison

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Significant differences between sweet potato and bran raw

  • Sweet potato has more vitamin A; however, bran raw is richer in manganese, phosphorus, vitamin B1, selenium, iron, magnesium, fiber, copper, and zinc.
  • Sweet potato covers your daily vitamin A needs 284% more than bran raw.
  • Sweet potato has a higher glycemic index. The glycemic index of sweet potato is 70, while the glycemic index of bran raw is 56.

Specific food types used in this comparison are Sweet potato, raw, unprepared and Oat bran, raw.

Infographic

Sweet potato vs Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more MagnesiumMagnesium +840%
Contains more CalciumCalcium +93.3%
Contains more PotassiumPotassium +68%
Contains more IronIron +786.9%
Contains more CopperCopper +166.9%
Contains more ZincZinc +936.7%
Contains more PhosphorusPhosphorus +1461.7%
Contains less SodiumSodium -92.7%
Contains more ManganeseManganese +2082.2%
Contains more SeleniumSelenium +7433.3%

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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +26.7%
Contains more Vitamin EVitamin E +288.5%
Contains more Vitamin B1Vitamin B1 +1400%
Contains more Vitamin B2Vitamin B2 +260.7%
Contains more Vitamin B3Vitamin B3 +67.7%
Contains more Vitamin B5Vitamin B5 +86.8%
Contains more Vitamin KVitamin K +77.8%
Contains more FolateFolate +372.7%
Contains more CholineCholine +161.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Bran raw DV% diff.
Manganese 0.258mg 5.63mg 234%
Phosphorus 47mg 734mg 98%
Vitamin B1 0.078mg 1.17mg 91%
Selenium 0.6µg 45.2µg 81%
Vitamin A 709µg 0µg 79%
Iron 0.61mg 5.41mg 60%
Magnesium 25mg 235mg 50%
Fiber 3g 15.4g 50%
Protein 1.57g 17.3g 31%
Copper 0.151mg 0.403mg 28%
Zinc 0.3mg 3.11mg 26%
Polyunsaturated fat 0.014g 2.766g 18%
Carbs 20.12g 66.22g 15%
Vitamin B5 0.8mg 1.494mg 14%
Vitamin B2 0.061mg 0.22mg 12%
Fats 0.05g 7.03g 11%
Folate 11µg 52µg 10%
Calories 86kcal 246kcal 8%
Potassium 337mg 566mg 7%
Monounsaturated fat 0.001g 2.376g 6%
Saturated fat 0.018g 1.328g 6%
Vitamin E 0.26mg 1.01mg 5%
Starch 12.65g 5%
Choline 12.3mg 32.2mg 4%
Calcium 30mg 58mg 3%
Vitamin B6 0.209mg 0.165mg 3%
Vitamin C 2.4mg 0mg 3%
Vitamin B3 0.557mg 0.934mg 2%
Sodium 55mg 4mg 2%
Fructose 0.7g 1%
Vitamin K 1.8µg 3.2µg 1%
Net carbs 17.12g 50.82g N/A
Sugar 4.18g 1.45g N/A
Tryptophan 0.031mg 0.335mg 0%
Threonine 0.083mg 0.502mg 0%
Isoleucine 0.055mg 0.668mg 0%
Leucine 0.092mg 1.374mg 0%
Lysine 0.066mg 0.76mg 0%
Methionine 0.029mg 0.335mg 0%
Phenylalanine 0.089mg 0.908mg 0%
Valine 0.086mg 0.964mg 0%
Histidine 0.031mg 0.41mg 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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more WaterWater +1079.8%
Contains more ProteinProtein +1001.9%
Contains more FatsFats +13960%
Contains more CarbsCarbs +229.1%
Contains more OtherOther +195.9%

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +237500%
Contains more Poly. FatPolyunsaturated fat +19657.1%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.