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  6. Sweet potato vs. Peppers

Sweet potato vs. Peppers — In-Depth Nutrition Comparison

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What are the differences between Sweet potato and Peppers?

  • Sweet potato is higher in Vitamin A RAE, Vitamin B5, and Fiber, yet Peppers are higher in Vitamin C, Vitamin K, Iron, and Vitamin B6.
  • Peppers' daily need coverage for Vitamin C is 267% more.
  • Sweet potato has 13 times more Vitamin B5 than Peppers. While Sweet potato has 0.8mg of Vitamin B5, Peppers have only 0.061mg.

We used Sweet potato, raw, unprepared and Peppers, hot chili, green, raw types in this article.

Infographic

Sweet potato vs Peppers 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.
Sweet potato
Sweet potato
4
:
4
Peppers
Peppers
Contains more Calcium +66.7%
Contains more Selenium +20%
Contains more Iron +96.7%
Contains less Sodium -87.3%
Contains more Copper +15.2%
Equal in Magnesium - 25
Equal in Phosphorus - 46
Equal in Potassium - 340
Equal in Zinc - 0.3
Equal in Manganese - 0.237
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Peppers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 45% 18% 20% 30% 1% 9% 58% 31% 3%
Contains more Calcium +66.7%
Contains more Selenium +20%
Contains more Iron +96.7%
Contains less Sodium -87.3%
Contains more Copper +15.2%
Equal in Magnesium - 25
Equal in Phosphorus - 46
Equal in Potassium - 340
Equal in Zinc - 0.3
Equal in Manganese - 0.237

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.
Sweet potato
Sweet potato
2
:
8
Peppers
Peppers
Contains more Vitamin A +1103.3%
Contains more Vitamin B5 +1211.5%
Contains more Vitamin E +165.4%
Contains more Vitamin C +10004.2%
Contains more Vitamin B1 +15.4%
Contains more Vitamin B2 +47.5%
Contains more Vitamin B3 +70.6%
Contains more Vitamin B6 +33%
Contains more Folate +109.1%
Contains more Vitamin K +694.4%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Peppers
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 71% 14% 0% 809% 23% 21% 18% 4% 65% 18% 0% 36%
Contains more Vitamin A +1103.3%
Contains more Vitamin B5 +1211.5%
Contains more Vitamin E +165.4%
Contains more Vitamin C +10004.2%
Contains more Vitamin B1 +15.4%
Contains more Vitamin B2 +47.5%
Contains more Vitamin B3 +70.6%
Contains more Vitamin B6 +33%
Contains more Folate +109.1%
Contains more Vitamin K +694.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
2
:
3
Peppers
Peppers
Contains more Carbs +112.7%
Contains more Other +63.3%
Contains more Protein +27.4%
Contains more Fats +300%
Contains more Water +13.5%
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Peppers
2% 9% 88%
Protein: 2 g
Fats: 0.2 g
Carbs: 9.46 g
Water: 87.74 g
Other: 0.6 g
Contains more Carbs +112.7%
Contains more Other +63.3%
Contains more Protein +27.4%
Contains more Fats +300%
Contains more Water +13.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
2
Peppers
Peppers
Contains less Saturated Fat -14.3%
Contains more Monounsaturated Fat +1000%
Contains more Polyunsaturated fat +678.6%
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Peppers
15% 8% 77%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.109 g
Contains less Saturated Fat -14.3%
Contains more Monounsaturated Fat +1000%
Contains more Polyunsaturated fat +678.6%

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 Peppers
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Peppers Opinion
Net carbs 17.12g 7.96g Sweet potato
Protein 1.57g 2g Peppers
Fats 0.05g 0.2g Peppers
Carbs 20.12g 9.46g Sweet potato
Calories 86kcal 40kcal Sweet potato
Starch 12.65g Sweet potato
Fructose 0.7g Sweet potato
Sugar 4.18g 5.1g Sweet potato
Fiber 3g 1.5g Sweet potato
Calcium 30mg 18mg Sweet potato
Iron 0.61mg 1.2mg Peppers
Magnesium 25mg 25mg
Phosphorus 47mg 46mg Sweet potato
Potassium 337mg 340mg Peppers
Sodium 55mg 7mg Peppers
Zinc 0.3mg 0.3mg
Copper 0.151mg 0.174mg Peppers
Manganese 0.258mg 0.237mg Sweet potato
Selenium 0.6µg 0.5µg Sweet potato
Vitamin A 14187IU 1179IU Sweet potato
Vitamin A RAE 709µg 59µg Sweet potato
Vitamin E 0.26mg 0.69mg Peppers
Vitamin C 2.4mg 242.5mg Peppers
Vitamin B1 0.078mg 0.09mg Peppers
Vitamin B2 0.061mg 0.09mg Peppers
Vitamin B3 0.557mg 0.95mg Peppers
Vitamin B5 0.8mg 0.061mg Sweet potato
Vitamin B6 0.209mg 0.278mg Peppers
Folate 11µg 23µg Peppers
Vitamin K 1.8µg 14.3µg Peppers
Tryptophan 0.031mg 0.026mg Sweet potato
Threonine 0.083mg 0.074mg Sweet potato
Isoleucine 0.055mg 0.065mg Peppers
Leucine 0.092mg 0.105mg Peppers
Lysine 0.066mg 0.089mg Peppers
Methionine 0.029mg 0.024mg Sweet potato
Phenylalanine 0.089mg 0.062mg Sweet potato
Valine 0.086mg 0.084mg Sweet potato
Histidine 0.031mg 0.041mg Peppers
Saturated Fat 0.018g 0.021g Sweet potato
Monounsaturated Fat 0.001g 0.011g Peppers
Polyunsaturated fat 0.014g 0.109g Peppers

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Peppers
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
85%
Sweet potato
90%
Peppers
Minerals Daily Need Coverage Score
20%
Sweet potato
22%
Peppers

Comparison summary

Which food is lower in Sugar?
Sweet potato
Sweet potato is lower in Sugar (difference - 0.92g)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.003g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.8)
Which food contains less Sodium?
Peppers
Peppers contains less Sodium (difference - 48mg)
Which food is lower in glycemic index?
Peppers
Peppers is lower in glycemic index (difference - 60)
Which food is richer in vitamins?
Peppers
Peppers is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Peppers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170497/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.