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
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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 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% |
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 | +∞% |
| 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% |
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:
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
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
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
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:
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.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
26%
Minerals Daily Need Coverage Score
20%
45%
Comparison summary
Which food is lower in Saturated fat?
Sweet potato is lower in Saturated fat (difference - 0.208g)
Which food is lower in glycemic index?
Sweet potato is lower in glycemic index (difference - 9)
Which food is lower in Sugar?
Oatmeal is lower in Sugar (difference - 3.72g)
Which food contains less Sodium?
Oatmeal contains less Sodium (difference - 6mg)
Which food is cheaper?
Oatmeal is cheaper (difference - $0.2)
Which food is richer in minerals?
Oatmeal is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.