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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 RAE, Vitamin B6, Vitamin B5, Copper, Manganese, Fiber, and Potassium, however, Porridge is richer in Iron, and Calcium.
  • Sweet potato covers your daily Vitamin A RAE needs 79% 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
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
6
:
4
Porridge
Porridge
Contains more Magnesium +400%
Contains more Phosphorus +213.3%
Contains more Potassium +2006.3%
Contains more Zinc +130.8%
Contains more Copper +277.5%
Contains more Manganese +∞%
Contains more Calcium +190%
Contains more Iron +513.1%
Contains less Sodium -89.1%
Contains more Selenium +366.7%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Contains more Magnesium +400%
Contains more Phosphorus +213.3%
Contains more Potassium +2006.3%
Contains more Zinc +130.8%
Contains more Copper +277.5%
Contains more Manganese +∞%
Contains more Calcium +190%
Contains more Iron +513.1%
Contains less Sodium -89.1%
Contains more Selenium +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.
Sweet potato
Sweet potato
9
:
1
Porridge
Porridge
Contains more Vitamin A +∞%
Contains more Vitamin E +1200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +41.8%
Contains more Vitamin B2 +144%
Contains more Vitamin B5 +1026.8%
Contains more Vitamin B6 +1507.7%
Contains more Vitamin K +1700%
Equal in Vitamin B3 - 0.52
Equal in Folate - 12
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%
Porridge
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +1200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +41.8%
Contains more Vitamin B2 +144%
Contains more Vitamin B5 +1026.8%
Contains more Vitamin B6 +1507.7%
Contains more Vitamin K +1700%
Equal in Vitamin B3 - 0.52
Equal in Folate - 12

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
3
:
2
Porridge
Porridge
Contains more Carbs +91.3%
Contains more Other +345.5%
Contains more Fats +320%
Contains more Water +13.4%
Equal in Protein - 1.44
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Porridge
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more Carbs +91.3%
Contains more Other +345.5%
Contains more Fats +320%
Contains more Water +13.4%
Equal in Protein - 1.44

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
2
Porridge
Porridge
Contains less Saturated Fat -45.5%
Contains more Monounsaturated Fat +2700%
Contains more Polyunsaturated fat +714.3%
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Contains less Saturated Fat -45.5%
Contains more Monounsaturated Fat +2700%
Contains more Polyunsaturated fat +714.3%

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

All nutrients comparison - raw data values

Nutrient Sweet potato Porridge Opinion
Net carbs 17.12g 10.02g Sweet potato
Protein 1.57g 1.44g Sweet potato
Fats 0.05g 0.21g Porridge
Carbs 20.12g 10.52g Sweet potato
Calories 86kcal 50kcal Sweet potato
Starch 12.65g Sweet potato
Fructose 0.7g Sweet potato
Sugar 4.18g 0.03g Porridge
Fiber 3g 0.5g Sweet potato
Calcium 30mg 87mg Porridge
Iron 0.61mg 3.74mg Porridge
Magnesium 25mg 5mg Sweet potato
Phosphorus 47mg 15mg Sweet potato
Potassium 337mg 16mg Sweet potato
Sodium 55mg 6mg Porridge
Zinc 0.3mg 0.13mg Sweet potato
Copper 0.151mg 0.04mg Sweet potato
Manganese 0.258mg 0mg Sweet potato
Selenium 0.6µg 2.8µg Porridge
Vitamin A 14187IU 0IU Sweet potato
Vitamin A RAE 709µg 0µg Sweet potato
Vitamin E 0.26mg 0.02mg Sweet potato
Vitamin C 2.4mg 0mg Sweet potato
Vitamin B1 0.078mg 0.055mg Sweet potato
Vitamin B2 0.061mg 0.025mg Sweet potato
Vitamin B3 0.557mg 0.52mg Sweet potato
Vitamin B5 0.8mg 0.071mg Sweet potato
Vitamin B6 0.209mg 0.013mg Sweet potato
Folate 11µg 12µg Porridge
Vitamin K 1.8µg 0.1µg Sweet potato
Tryptophan 0.031mg 0.02mg Sweet potato
Threonine 0.083mg 0.045mg Sweet potato
Isoleucine 0.055mg 0.063mg Porridge
Leucine 0.092mg 0.11mg Porridge
Lysine 0.066mg 0.037mg Sweet potato
Methionine 0.029mg 0.027mg Sweet potato
Phenylalanine 0.089mg 0.078mg Sweet potato
Valine 0.086mg 0.07mg Sweet potato
Histidine 0.031mg 0.033mg Porridge
Saturated Fat 0.018g 0.033g Sweet potato
Monounsaturated Fat 0.001g 0.028g Porridge
Polyunsaturated fat 0.014g 0.114g Porridge

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Porridge
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
4%
Porridge
Minerals Daily Need Coverage Score
20%
Sweet potato
21%
Porridge

Comparison summary

Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.015g)
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 4.15g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 49mg)
Which food is lower in glycemic index?
Porridge
Porridge is lower in glycemic index (difference - 4)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.