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Sweet potato vs. Oatmeal — In-Depth Nutrition Comparison

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Significant differences between sweet potato and oatmeal

  • Sweet potato has more vitamin A, vitamin B5, copper, and potassium; however, oatmeal is richer in iron, vitamin B3, vitamin B1, manganese, vitamin B2, and folate.
  • Sweet potato covers your daily vitamin A needs 275% more than oatmeal.
  • Oatmeal has 6 times less potassium than sweet potato. Sweet potato has 337mg of potassium, while oatmeal has 61mg.

Specific food types used in this comparison are Sweet potato, raw, unprepared and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Sweet potato vs Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more PotassiumPotassium +452.5%
Contains more CopperCopper +128.8%
Contains more CalciumCalcium +166.7%
Contains more IronIron +877%
Contains more ZincZinc +106.7%
Contains more PhosphorusPhosphorus +63.8%
Contains less SodiumSodium -10.9%
Contains more ManganeseManganese +116.3%
Contains more SeleniumSelenium +733.3%
~equal in Magnesium ~26mg

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +445.4%
Contains more Vitamin EVitamin E +271.4%
Contains more Vitamin B5Vitamin B5 +152.4%
Contains more Vitamin KVitamin K +350%
Contains more CholineCholine +161.7%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +252.5%
Contains more Vitamin B3Vitamin B3 +443.1%
Contains more Vitamin B6Vitamin B6 +38.8%
Contains more FolateFolate +300%
~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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more CarbsCarbs +72.4%
Contains more OtherOther +71.9%
Contains more ProteinProtein +51%
Contains more FatsFats +2620%
~equal in Water ~84.03g

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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains less Sat. FatSaturated fat -92%
Contains more Mono. FatMonounsaturated fat +39000%
Contains more Poly. FatPolyunsaturated fat +2942.9%

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
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
Contains more StarchStarch +22%
Contains more SucroseSucrose +769%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g
~equal in Maltose ~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 Oatmeal
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Oatmeal DV% diff.
Iron 0.61mg 5.96mg 67%
Vitamin A 709µg 130µg 64%
Vitamin B1 0.078mg 0.26mg 15%
Vitamin B3 0.557mg 3.025mg 15%
Manganese 0.258mg 0.558mg 13%
Vitamin B2 0.061mg 0.215mg 12%
Vitamin B5 0.8mg 0.317mg 10%
Copper 0.151mg 0.066mg 9%
Potassium 337mg 61mg 8%
Selenium 0.6µg 5µg 8%
Folate 11µg 44µg 8%
Vitamin B6 0.209mg 0.29mg 6%
Fiber 3g 1.7g 5%
Calcium 30mg 80mg 5%
Phosphorus 47mg 77mg 4%
Zinc 0.3mg 0.62mg 3%
Carbs 20.12g 11.67g 3%
Polyunsaturated fat 0.014g 0.426g 3%
Vitamin C 2.4mg 0mg 3%
Protein 1.57g 2.37g 2%
Fats 0.05g 1.36g 2%
Choline 12.3mg 4.7mg 1%
Saturated fat 0.018g 0.226g 1%
Vitamin K 1.8µg 0.4µg 1%
Monounsaturated fat 0.001g 0.391g 1%
Calories 86kcal 68kcal 1%
Vitamin E 0.26mg 0.07mg 1%
Starch 12.65g 10.37g 1%
Fructose 0.7g 0g 1%
Net carbs 17.12g 9.97g N/A
Magnesium 25mg 26mg 0%
Sugar 4.18g 0.46g N/A
Sodium 55mg 49mg 0%
Trans fat 0g 0.003g N/A
Tryptophan 0.031mg 0.04mg 0%
Threonine 0.083mg 0.083mg 0%
Isoleucine 0.055mg 0.105mg 0%
Leucine 0.092mg 0.2mg 0%
Lysine 0.066mg 0.135mg 0%
Methionine 0.029mg 0.04mg 0%
Phenylalanine 0.089mg 0.13mg 0%
Valine 0.086mg 0.151mg 0%
Histidine 0.031mg 0.057mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Oatmeal
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
26%
Oatmeal
Minerals Daily Need Coverage Score
20%
Sweet potato
45%
Oatmeal

Comparison summary

Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 0.208g)
Which food is lower in glycemic index?
Sweet potato
Sweet potato is lower in glycemic index (difference - 9)
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 3.72g)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 6mg)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $0.2)
Which food is richer in minerals?
Oatmeal
Oatmeal 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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.