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
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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 | +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% |
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 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% |
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:
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
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
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% |
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 Cholesterol |
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| Lower in Sodium |
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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 Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
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%
13%
Minerals Daily Need Coverage Score
20%
24%
Comparison summary
Which food is lower in Cholesterol?
Sweet potato is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Sweet potato contains less Sodium (difference - 474mg)
Which food is lower in Saturated fat?
Sweet potato is lower in Saturated fat (difference - 1.411g)
Which food is richer in vitamins?
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Potato salad is lower in Sugar (difference - 4.18g)
Which food is lower in glycemic index?
Potato salad is lower in glycemic index (difference - 25)
Which food is cheaper?
Potato salad is cheaper (difference - $0.2)
Which food is richer in minerals?
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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.