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  6. Sweet potato vs. Porridge

Sweet potato vs. Porridge — In-Depth Nutrition Comparison

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Significant differences between sweet potato and porridge

  • Sweet potato has more vitamin A, vitamin B6, vitamin B5, copper, manganese, fiber, and potassium; however, porridge is richer in iron and calcium.
  • Sweet potato covers your daily vitamin A needs 284% more than porridge.

Specific food types used in this comparison are Sweet potato, raw, unprepared and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Sweet potato vs Porridge 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +400%
Contains more PotassiumPotassium +2006.3%
Contains more CopperCopper +277.5%
Contains more ZincZinc +130.8%
Contains more PhosphorusPhosphorus +213.3%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +190%
Contains more IronIron +513.1%
Contains less SodiumSodium -89.1%
Contains more SeleniumSelenium +366.7%

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%
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% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1200%
Contains more Vitamin B1Vitamin B1 +41.8%
Contains more Vitamin B2Vitamin B2 +144%
Contains more Vitamin B5Vitamin B5 +1026.8%
Contains more Vitamin B6Vitamin B6 +1507.7%
Contains more Vitamin KVitamin K +1700%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.52mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~12µg

All nutrients comparison - raw data values

Nutrient Sweet potato Porridge DV% diff.
Vitamin A 709µg 0µg 79%
Iron 0.61mg 3.74mg 39%
Vitamin B5 0.8mg 0.071mg 15%
Vitamin B6 0.209mg 0.013mg 15%
Copper 0.151mg 0.04mg 12%
Manganese 0.258mg 0mg 11%
Fiber 3g 0.5g 10%
Potassium 337mg 16mg 9%
Calcium 30mg 87mg 6%
Magnesium 25mg 5mg 5%
Starch 12.65g 5%
Phosphorus 47mg 15mg 5%
Selenium 0.6µg 2.8µg 4%
Vitamin C 2.4mg 0mg 3%
Carbs 20.12g 10.52g 3%
Vitamin B2 0.061mg 0.025mg 3%
Choline 12.3mg 2%
Calories 86kcal 50kcal 2%
Vitamin B1 0.078mg 0.055mg 2%
Vitamin E 0.26mg 0.02mg 2%
Zinc 0.3mg 0.13mg 2%
Sodium 55mg 6mg 2%
Vitamin K 1.8µg 0.1µg 1%
Polyunsaturated fat 0.014g 0.114g 1%
Fructose 0.7g 1%
Protein 1.57g 1.44g 0%
Fats 0.05g 0.21g 0%
Net carbs 17.12g 10.02g N/A
Sugar 4.18g 0.03g N/A
Vitamin B3 0.557mg 0.52mg 0%
Folate 11µg 12µg 0%
Saturated fat 0.018g 0.033g 0%
Monounsaturated fat 0.001g 0.028g 0%
Tryptophan 0.031mg 0.02mg 0%
Threonine 0.083mg 0.045mg 0%
Isoleucine 0.055mg 0.063mg 0%
Leucine 0.092mg 0.11mg 0%
Lysine 0.066mg 0.037mg 0%
Methionine 0.029mg 0.027mg 0%
Phenylalanine 0.089mg 0.078mg 0%
Valine 0.086mg 0.07mg 0%
Histidine 0.031mg 0.033mg 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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more CarbsCarbs +91.3%
Contains more OtherOther +345.5%
Contains more FatsFats +320%
Contains more WaterWater +13.4%
~equal in Protein ~1.44g

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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains less Sat. FatSaturated fat -45.5%
Contains more Mono. FatMonounsaturated fat +2700%
Contains more Poly. FatPolyunsaturated fat +714.3%

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.