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Sweet potato vs. Orange — In-Depth Nutrition Comparison

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What are the differences between sweet potato and oranges?

  • Sweet potato is higher in vitamin A, copper, vitamin B6, vitamin B5, manganese, and iron, yet oranges are higher in vitamin C.
  • Sweet potato's daily need coverage for vitamin A is 279% more.
  • Sweet potato has 10 times more manganese than oranges. While sweet potato has 0.258mg of manganese, oranges have only 0.025mg.
  • The glycemic index of oranges is lower.

We used Sweet potato, raw, unprepared and Oranges, raw, all commercial varieties types in this article.

Infographic

Sweet potato vs Orange 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%
Orange
Orange
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +150%
Contains more PotassiumPotassium +86.2%
Contains more IronIron +510%
Contains more CopperCopper +235.6%
Contains more ZincZinc +328.6%
Contains more PhosphorusPhosphorus +235.7%
Contains more ManganeseManganese +932%
Contains more SeleniumSelenium +20%
Contains more CalciumCalcium +33.3%
Contains less SodiumSodium -100%

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%
Orange
Orange
3
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin AVitamin A +6345.5%
Contains more Vitamin EVitamin E +44.4%
Contains more Vitamin B2Vitamin B2 +52.5%
Contains more Vitamin B3Vitamin B3 +97.5%
Contains more Vitamin B5Vitamin B5 +220%
Contains more Vitamin B6Vitamin B6 +248.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +46.4%
Contains more Vitamin CVitamin C +2116.7%
Contains more Vitamin B1Vitamin B1 +11.5%
Contains more FolateFolate +172.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Orange DV% diff.
Vitamin A 709µg 11µg 78%
Vitamin C 2.4mg 53.2mg 56%
Copper 0.151mg 0.045mg 12%
Vitamin B6 0.209mg 0.06mg 11%
Vitamin B5 0.8mg 0.25mg 11%
Manganese 0.258mg 0.025mg 10%
Iron 0.61mg 0.1mg 6%
Starch 12.65g 5%
Folate 11µg 30µg 5%
Potassium 337mg 181mg 5%
Phosphorus 47mg 14mg 5%
Magnesium 25mg 10mg 4%
Carbs 20.12g 11.75g 3%
Sodium 55mg 0mg 2%
Calories 86kcal 47kcal 2%
Zinc 0.3mg 0.07mg 2%
Fiber 3g 2.4g 2%
Vitamin B2 0.061mg 0.04mg 2%
Vitamin K 1.8µg 0µg 2%
Vitamin B3 0.557mg 0.282mg 2%
Choline 12.3mg 8.4mg 1%
Vitamin B1 0.078mg 0.087mg 1%
Protein 1.57g 0.94g 1%
Calcium 30mg 40mg 1%
Fructose 0.7g 1%
Vitamin E 0.26mg 0.18mg 1%
Fats 0.05g 0.12g 0%
Net carbs 17.12g 9.35g N/A
Sugar 4.18g 9.35g N/A
Selenium 0.6µg 0.5µg 0%
Saturated fat 0.018g 0.015g 0%
Monounsaturated fat 0.001g 0.023g 0%
Polyunsaturated fat 0.014g 0.025g 0%
Tryptophan 0.031mg 0.009mg 0%
Threonine 0.083mg 0.015mg 0%
Isoleucine 0.055mg 0.025mg 0%
Leucine 0.092mg 0.023mg 0%
Lysine 0.066mg 0.047mg 0%
Methionine 0.029mg 0.02mg 0%
Phenylalanine 0.089mg 0.031mg 0%
Valine 0.086mg 0.04mg 0%
Histidine 0.031mg 0.018mg 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
Orange
Orange
2
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +67%
Contains more CarbsCarbs +71.2%
Contains more OtherOther +122.7%
Contains more FatsFats +140%
Contains more WaterWater +12.3%

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
Orange
Orange
3
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains less Sat. FatSaturated fat -16.7%
Contains more Mono. FatMonounsaturated fat +2200%
Contains more Poly. FatPolyunsaturated fat +78.6%

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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.