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  6. Sweet potato vs. Pastry

Sweet potato vs. Pastry — In-Depth Nutrition Comparison

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The main differences between sweet potato and pastry

  • Sweet potato is richer in vitamin A, vitamin B5, and vitamin B6, yet pastry is richer in selenium, vitamin B1, iron, vitamin B3, vitamin B2, and folate.
  • Daily need coverage for vitamin A for sweet potato is 284% higher.
  • Sweet potato contains less saturated fat.
  • Pastry has a lower glycemic index than sweet potato.

Food types used in this article are Sweet potato, raw, unprepared and Puff pastry, frozen, ready-to-bake.

Infographic

Sweet potato vs Pastry 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%
Pastry
Pastry
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.4% 96% 38% 14% 26% 32% 64% 132%
Contains more MagnesiumMagnesium +56.3%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +452.5%
Contains more CopperCopper +32.5%
Contains less SodiumSodium -77.9%
Contains more IronIron +319.7%
Contains more ZincZinc +76.7%
Contains more PhosphorusPhosphorus +27.7%
Contains more ManganeseManganese +89.1%
Contains more SeleniumSelenium +3933.3%

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%
Pastry
Pastry
6
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% 11% 0% 100% 65% 78% 0% 4.8% 0% 40% 59% 3.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +895.2%
Contains more CholineCholine +92.2%
Contains more Vitamin EVitamin E +107.7%
Contains more Vitamin B1Vitamin B1 +410.3%
Contains more Vitamin B2Vitamin B2 +363.9%
Contains more Vitamin B3Vitamin B3 +648.3%
Contains more Vitamin KVitamin K +794.4%
Contains more FolateFolate +609.1%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Pastry DV% diff.
Vitamin A 709µg 0µg 79%
Fats 0.05g 38.1g 59%
Monounsaturated fat 0.001g 21.597g 54%
Saturated fat 0.018g 9.643g 44%
Selenium 0.6µg 24.2µg 43%
Polyunsaturated fat 0.014g 4.894g 33%
Vitamin B1 0.078mg 0.398mg 27%
Iron 0.61mg 2.56mg 24%
Vitamin B3 0.557mg 4.168mg 23%
Calories 86kcal 551kcal 23%
Folate 11µg 78µg 17%
Vitamin B2 0.061mg 0.283mg 17%
Vitamin B5 0.8mg 0mg 16%
Vitamin B6 0.209mg 0.021mg 14%
Vitamin K 1.8µg 16.1µg 12%
Protein 1.57g 7.3g 11%
Manganese 0.258mg 0.488mg 10%
Potassium 337mg 61mg 8%
Carbs 20.12g 45.1g 8%
Sodium 55mg 249mg 8%
Fiber 3g 1.5g 6%
Starch 12.65g 5%
Copper 0.151mg 0.114mg 4%
Vitamin C 2.4mg 0mg 3%
Vitamin E 0.26mg 0.54mg 2%
Calcium 30mg 10mg 2%
Phosphorus 47mg 60mg 2%
Magnesium 25mg 16mg 2%
Zinc 0.3mg 0.53mg 2%
Fructose 0.7g 1%
Choline 12.3mg 6.4mg 1%
Net carbs 17.12g 43.6g N/A
Sugar 4.18g 0.74g N/A
Tryptophan 0.031mg 0.085mg 0%
Threonine 0.083mg 0.196mg 0%
Isoleucine 0.055mg 0.272mg 0%
Leucine 0.092mg 0.508mg 0%
Lysine 0.066mg 0.142mg 0%
Methionine 0.029mg 0.129mg 0%
Phenylalanine 0.089mg 0.362mg 0%
Valine 0.086mg 0.308mg 0%
Histidine 0.031mg 0.156mg 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
Pastry
Pastry
4
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 g
Contains more WaterWater +809.2%
Contains more ProteinProtein +365%
Contains more FatsFats +76100%
Contains more CarbsCarbs +124.2%
~equal in Other ~1g

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
Pastry
Pastry
2
27% 60% 14%
Saturated fat: Sat. Fat 9.643 g
Monounsaturated fat: Mono. Fat 21.597 g
Polyunsaturated fat: Poly. Fat 4.894 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +2159600%
Contains more Poly. FatPolyunsaturated fat +34857.1%

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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/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.