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
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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.
| 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.
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
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
Saturated fat:
Sat. Fat
0.018 g
Monounsaturated fat:
Mono. Fat
0.001 g
Polyunsaturated fat:
Poly. Fat
0.014 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
31%
4%
Minerals Daily Need Coverage Score
20%
21%
Comparison summary
Which food is richer in minerals?
Sweet potato is relatively richer in minerals
Which food is lower in Saturated fat?
Sweet potato is lower in Saturated fat (difference - 0.015g)
Which food is richer in vitamins?
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Porridge is lower in Sugar (difference - 4.15g)
Which food contains less Sodium?
Porridge contains less Sodium (difference - 49mg)
Which food is lower in glycemic index?
Porridge is lower in glycemic index (difference - 4)
Which food is cheaper?
Porridge is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)