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  6. Sweet potato vs. Potato salad

Sweet potato vs. Potato salad — In-Depth Nutrition Comparison

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Differences between sweet potato and potato salad

  • Sweet potato has more vitamin A, manganese, fiber, vitamin B5, and vitamin B6, while potato salad has more vitamin C and selenium.
  • Sweet potato's daily need coverage for vitamin A is 281% higher.
  • Potato salad contains 3 times less manganese than sweet potato. Sweet potato contains 0.258mg of manganese, while potato salad contains 0.101mg.
  • The amount of sodium in sweet potato is lower.
  • Potato salad has a lower glycemic index. The glycemic index of potato salad is 45, while the glycemic index of sweet potato is 70.

The food types used in this comparison are Sweet potato, raw, unprepared and Potato salad, home-prepared.

Infographic

Sweet potato vs Potato salad 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.
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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +57.9%
Contains more PotassiumPotassium +32.7%
Contains more CopperCopper +28%
Contains less SodiumSodium -89.6%
Contains more ManganeseManganese +155.4%
Contains more PhosphorusPhosphorus +10.6%
Contains more SeleniumSelenium +583.3%
~equal in Iron ~0.65mg
~equal in Zinc ~0.31mg

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin AVitamin A +2115.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +49.8%
Contains more Vitamin B6Vitamin B6 +48.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +57.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +316.7%
Contains more Vitamin B3Vitamin B3 +59.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.077mg
~equal in Vitamin B2 ~0.06mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Potato salad DV% diff.
Vitamin A 709µg 32µg 75%
Polyunsaturated fat 0.014g 3.737g 25%
Cholesterol 0mg 68mg 23%
Sodium 55mg 529mg 21%
Fats 0.05g 8.2g 13%
Vitamin C 2.4mg 10mg 8%
Manganese 0.258mg 0.101mg 7%
Fiber 3g 1.3g 7%
Selenium 0.6µg 4.1µg 6%
Monounsaturated fat 0.001g 2.48g 6%
Saturated fat 0.018g 1.429g 6%
Starch 12.65g 5%
Vitamin B6 0.209mg 0.141mg 5%
Vitamin B5 0.8mg 0.534mg 5%
Copper 0.151mg 0.118mg 4%
Calories 86kcal 143kcal 3%
Carbs 20.12g 11.17g 3%
Choline 12.3mg 2%
Potassium 337mg 254mg 2%
Vitamin E 0.26mg 2%
Magnesium 25mg 15mg 2%
Protein 1.57g 2.68g 2%
Vitamin K 1.8µg 2%
Vitamin B3 0.557mg 0.89mg 2%
Folate 11µg 7µg 1%
Phosphorus 47mg 52mg 1%
Calcium 30mg 19mg 1%
Iron 0.61mg 0.65mg 1%
Fructose 0.7g 1%
Net carbs 17.12g 9.87g N/A
Sugar 4.18g N/A
Zinc 0.3mg 0.31mg 0%
Vitamin B1 0.078mg 0.077mg 0%
Vitamin B2 0.061mg 0.06mg 0%
Tryptophan 0.031mg 0.042mg 0%
Threonine 0.083mg 0.116mg 0%
Isoleucine 0.055mg 0.141mg 0%
Leucine 0.092mg 0.202mg 0%
Lysine 0.066mg 0.171mg 0%
Methionine 0.029mg 0.066mg 0%
Phenylalanine 0.089mg 0.135mg 0%
Valine 0.086mg 0.172mg 0%
Histidine 0.031mg 0.062mg 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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more CarbsCarbs +80.1%
Contains more ProteinProtein +70.7%
Contains more FatsFats +16300%
Contains more OtherOther +99%
~equal in Water ~76g

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% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +247900%
Contains more Poly. FatPolyunsaturated fat +26592.9%

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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.