Sweet potato vs. Potato — In-Depth Nutrition Comparison
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How are Sweet potato and Potato different?
- Sweet potato is higher in Vitamin A RAE, and Vitamin B5, however, Potato is richer in Vitamin C, and Vitamin B6.
- Daily need coverage for Vitamin A RAE from Sweet potato is 79% higher.
- Sweet potato contains 5 times more Sugar than Potato. While Sweet potato contains 4.18g of Sugar, Potato contains only 0.82g.
Sweet potato, raw, unprepared and Potatoes, flesh and skin, raw are the varieties used in this article.
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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
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Calcium
+150%
Contains
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Copper
+37.3%
Contains
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Manganese
+29%
Contains
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Selenium
+50%
Contains
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Iron
+32.8%
Contains
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Phosphorus
+21.3%
Contains
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Potassium
+26.1%
Contains
less
Sodium
-89.1%
Equal in Magnesium - 23
Equal in Zinc - 0.3
Contains
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Calcium
+150%
Contains
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Copper
+37.3%
Contains
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Manganese
+29%
Contains
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Selenium
+50%
Contains
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Iron
+32.8%
Contains
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Phosphorus
+21.3%
Contains
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Potassium
+26.1%
Contains
less
Sodium
-89.1%
Equal in Magnesium - 23
Equal in Zinc - 0.3
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
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Vitamin A
+709250%
Contains
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Vitamin E
+2500%
Contains
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Vitamin B2
+90.6%
Contains
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Vitamin B5
+171.2%
Contains
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Vitamin C
+720.8%
Contains
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Vitamin B3
+90.5%
Contains
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Vitamin B6
+42.6%
Contains
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Folate
+36.4%
Contains
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Vitamin K
+11.1%
Equal in Vitamin B1 - 0.081
Contains
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Vitamin A
+709250%
Contains
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Vitamin E
+2500%
Contains
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Vitamin B2
+90.6%
Contains
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Vitamin B5
+171.2%
Contains
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Vitamin C
+720.8%
Contains
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Vitamin B3
+90.5%
Contains
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Vitamin B6
+42.6%
Contains
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Folate
+36.4%
Contains
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Vitamin K
+11.1%
Equal in Vitamin B1 - 0.081
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+15%
Contains
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Protein
+30.6%
Contains
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Fats
+80%
Contains
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Other
+14.3%
Equal in Water - 79.25
Protein:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
Protein:
2.05 g
Fats:
0.09 g
Carbs:
17.49 g
Water:
79.25 g
Other:
1.12 g
Contains
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Carbs
+15%
Contains
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Protein
+30.6%
Contains
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Fats
+80%
Contains
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Other
+14.3%
Equal in Water - 79.25
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-28%
Contains
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Monounsaturated Fat
+100%
Contains
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Polyunsaturated fat
+200%
Saturated Fat:
0.018 g
Monounsaturated Fat:
0.001 g
Polyunsaturated fat:
0.014 g
Saturated Fat:
0.025 g
Monounsaturated Fat:
0.002 g
Polyunsaturated fat:
0.042 g
Contains
less
Saturated Fat
-28%
Contains
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Monounsaturated Fat
+100%
Contains
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Polyunsaturated fat
+200%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Sucrose
+1382.4%
Contains
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Glucose
+209.7%
Contains
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Fructose
+169.2%
Contains
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Starch
+20.9%
Starch:
12.65 g
Sucrose:
2.52 g
Glucose:
0.96 g
Fructose:
0.7 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
15.29 g
Sucrose:
0.17 g
Glucose:
0.31 g
Fructose:
0.26 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Sucrose
+1382.4%
Contains
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Glucose
+209.7%
Contains
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Fructose
+169.2%
Contains
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Starch
+20.9%
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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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 17.12g | 15.39g |
|
| Protein | 1.57g | 2.05g |
|
| Fats | 0.05g | 0.09g |
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| Carbs | 20.12g | 17.49g |
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| Calories | 86kcal | 77kcal |
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| Starch | 12.65g | 15.29g |
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| Fructose | 0.7g | 0.26g |
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| Sugar | 4.18g | 0.82g |
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| Fiber | 3g | 2.1g |
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| Calcium | 30mg | 12mg |
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| Iron | 0.61mg | 0.81mg |
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| Magnesium | 25mg | 23mg |
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| Phosphorus | 47mg | 57mg |
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| Potassium | 337mg | 425mg |
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| Sodium | 55mg | 6mg |
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| Zinc | 0.3mg | 0.3mg | |
| Copper | 0.151mg | 0.11mg |
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| Manganese | 0.258mg | 0.2mg |
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| Selenium | 0.6µg | 0.4µg |
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| Vitamin A | 14187IU | 2IU |
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| Vitamin A RAE | 709µg | 0µg |
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| Vitamin E | 0.26mg | 0.01mg |
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| Vitamin C | 2.4mg | 19.7mg |
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| Vitamin B1 | 0.078mg | 0.081mg |
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| Vitamin B2 | 0.061mg | 0.032mg |
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| Vitamin B3 | 0.557mg | 1.061mg |
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| Vitamin B5 | 0.8mg | 0.295mg |
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| Vitamin B6 | 0.209mg | 0.298mg |
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| Folate | 11µg | 15µg |
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| Vitamin K | 1.8µg | 2µg |
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| Tryptophan | 0.031mg | 0.021mg |
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| Threonine | 0.083mg | 0.067mg |
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| Isoleucine | 0.055mg | 0.066mg |
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| Leucine | 0.092mg | 0.098mg |
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| Lysine | 0.066mg | 0.107mg |
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| Methionine | 0.029mg | 0.032mg |
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| Phenylalanine | 0.089mg | 0.081mg |
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| Valine | 0.086mg | 0.103mg |
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| Histidine | 0.031mg | 0.035mg |
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| Saturated Fat | 0.018g | 0.025g |
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| Monounsaturated Fat | 0.001g | 0.002g |
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| Polyunsaturated fat | 0.014g | 0.042g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
85%
18%
Minerals Daily Need Coverage Score
20%
19%
Comparison summary
Which food is lower in Saturated Fat?
Sweet potato is lower in Saturated Fat (difference - 0.007g)
Which food is lower in glycemic index?
Sweet potato is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Sweet potato is relatively richer in minerals
Which food is lower in Sugar?
Potato is lower in Sugar (difference - 3.36g)
Which food contains less Sodium?
Potato contains less Sodium (difference - 49mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)
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.