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Sweet potato vs. Poblano — In-Depth Nutrition Comparison

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A recap on differences between Sweet potato and Poblano

  • Poblano is higher than Sweet potato in Vitamin B6, Vitamin B2, Iron, Fiber, Potassium, Manganese, Copper, Vitamin B3, Vitamin A RAE, and Vitamin B5.
  • Poblano covers your daily Vitamin B6 needs 256% more than Sweet potato.

Food varieties used in this article are Sweet potato, raw, unprepared and Peppers, ancho, dried.

Infographic

Sweet potato vs Poblano 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.
Contains more Calcium +103.3%
Contains more Iron +1691.8%
Contains more Magnesium +352%
Contains more Phosphorus +327.7%
Contains more Potassium +615.4%
Contains less Sodium -21.8%
Contains more Zinc +373.3%
Contains more Copper +236.4%
Contains more Manganese +395.7%
Contains more Selenium +383.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 410% 81% 87% 213% 6% 39% 170% 167% 16%
Contains more Calcium +103.3%
Contains more Iron +1691.8%
Contains more Magnesium +352%
Contains more Phosphorus +327.7%
Contains more Potassium +615.4%
Contains less Sodium -21.8%
Contains more Zinc +373.3%
Contains more Copper +236.4%
Contains more Manganese +395.7%
Contains more Selenium +383.3%

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 C +20%
Contains more Vitamin A +44.1%
Contains more Vitamin B1 +129.5%
Contains more Vitamin B2 +3596.7%
Contains more Vitamin B3 +1049.6%
Contains more Vitamin B5 +149.1%
Contains more Vitamin B6 +1591.4%
Contains more Folate +527.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 7% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1227% 0% 0% 7% 45% 521% 121% 120% 816% 52% 0% 0% 0%
Contains more Vitamin C +20%
Contains more Vitamin A +44.1%
Contains more Vitamin B1 +129.5%
Contains more Vitamin B2 +3596.7%
Contains more Vitamin B3 +1049.6%
Contains more Vitamin B5 +149.1%
Contains more Vitamin B6 +1591.4%
Contains more Folate +527.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +241.5%
Contains more Protein +655.4%
Contains more Fats +16300%
Contains more Carbs +155.6%
Contains more Other +501%
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 g
Contains more Water +241.5%
Contains more Protein +655.4%
Contains more Fats +16300%
Contains more Carbs +155.6%
Contains more Other +501%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -97.8%
Contains more Monounsaturated Fat +49100%
Contains more Polyunsaturated fat +32121.4%
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
14% 8% 77%
Saturated Fat: 0.82 g
Monounsaturated Fat: 0.492 g
Polyunsaturated fat: 4.511 g
Contains less Saturated Fat -97.8%
Contains more Monounsaturated Fat +49100%
Contains more Polyunsaturated fat +32121.4%

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

All nutrients comparison - raw data values

Nutrient Sweet potato Poblano Opinion
Net carbs 17.12g 29.82g Poblano
Protein 1.57g 11.86g Poblano
Fats 0.05g 8.2g Poblano
Carbs 20.12g 51.42g Poblano
Calories 86kcal 281kcal Poblano
Starch 12.65g Sweet potato
Fructose 0.7g Sweet potato
Sugar 4.18g Poblano
Fiber 3g 21.6g Poblano
Calcium 30mg 61mg Poblano
Iron 0.61mg 10.93mg Poblano
Magnesium 25mg 113mg Poblano
Phosphorus 47mg 201mg Poblano
Potassium 337mg 2411mg Poblano
Sodium 55mg 43mg Poblano
Zinc 0.3mg 1.42mg Poblano
Copper 0.151mg 0.508mg Poblano
Manganese 0.258mg 1.279mg Poblano
Selenium 0.6µg 2.9µg Poblano
Vitamin A 14187IU 20438IU Poblano
Vitamin A RAE 709µg 1022µg Poblano
Vitamin E 0.26mg Sweet potato
Vitamin C 2.4mg 2mg Sweet potato
Vitamin B1 0.078mg 0.179mg Poblano
Vitamin B2 0.061mg 2.255mg Poblano
Vitamin B3 0.557mg 6.403mg Poblano
Vitamin B5 0.8mg 1.993mg Poblano
Vitamin B6 0.209mg 3.535mg Poblano
Folate 11µg 69µg Poblano
Choline 12.3mg Sweet potato
Vitamin K 1.8µg Sweet potato
Tryptophan 0.031mg 0.155mg Poblano
Threonine 0.083mg 0.425mg Poblano
Isoleucine 0.055mg 0.373mg Poblano
Leucine 0.092mg 0.605mg Poblano
Lysine 0.066mg 0.515mg Poblano
Methionine 0.029mg 0.142mg Poblano
Phenylalanine 0.089mg 0.361mg Poblano
Valine 0.086mg 0.489mg Poblano
Histidine 0.031mg 0.232mg Poblano
Saturated Fat 0.018g 0.82g Sweet potato
Monounsaturated Fat 0.001g 0.492g Poblano
Polyunsaturated fat 0.014g 4.511g Poblano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Poblano
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
79%
Sweet potato
223%
Poblano
Minerals Daily Need Coverage Score
20%
Sweet potato
120%
Poblano

Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.802g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $6.8)
Which food is lower in Sugar?
Poblano
Poblano is lower in Sugar (difference - 4.18g)
Which food contains less Sodium?
Poblano
Poblano contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Poblano
Poblano is lower in glycemic index (difference - 70)
Which food is richer in minerals?
Poblano
Poblano 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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.