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  6. Sweet potato vs. Puff pastry

Sweet potato vs. Puff pastry — In-Depth Nutrition Comparison

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How are sweet potato and puff pastry different?

  • Sweet potato is richer in vitamin A, vitamin B5, and vitamin B6, while puff pastry is higher in selenium, iron, vitamin B1, vitamin B3, vitamin B2, and vitamin K.
  • Sweet potato covers your daily need for vitamin A, 284% more than puff pastry.
  • Sweet potato is lower in saturated fat.
  • Sweet potato has a higher glycemic index (70) than puff pastry (56).

Sweet potato, raw, unprepared and Puff pastry, frozen, ready-to-bake, baked types were used in this article.

Infographic

Sweet potato vs Puff pastry 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% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Contains more MagnesiumMagnesium +56.3%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +443.5%
Contains more CopperCopper +31.3%
Contains less SodiumSodium -78.3%
Contains more IronIron +326.2%
Contains more ZincZinc +80%
Contains more PhosphorusPhosphorus +27.7%
Contains more ManganeseManganese +91.9%
Contains more SeleniumSelenium +3983.3%

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.
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 0% 0% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1000%
Contains more CholineCholine +98.4%
Contains more Vitamin EVitamin E +111.5%
Contains more Vitamin B1Vitamin B1 +314.1%
Contains more Vitamin B2Vitamin B2 +323%
Contains more Vitamin B3Vitamin B3 +582.2%
Contains more Vitamin KVitamin K +805.6%
Contains more FolateFolate +400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Puff pastry DV% diff.
Polyunsaturated fat 0.014g 22.228g 148%
Vitamin A 709µg 0µg 79%
Fats 0.05g 38.5g 59%
Selenium 0.6µg 24.5µg 43%
Iron 0.61mg 2.6mg 25%
Saturated fat 0.018g 5.502g 25%
Calories 86kcal 558kcal 24%
Monounsaturated fat 0.001g 8.828g 22%
Vitamin B3 0.557mg 3.8mg 20%
Vitamin B1 0.078mg 0.323mg 20%
Vitamin B5 0.8mg 0mg 16%
Vitamin B6 0.209mg 0.019mg 15%
Vitamin B2 0.061mg 0.258mg 15%
Vitamin K 1.8µg 16.3µg 12%
Protein 1.57g 7.4g 12%
Folate 11µg 55µg 11%
Manganese 0.258mg 0.495mg 10%
Carbs 20.12g 45.7g 9%
Sodium 55mg 253mg 9%
Potassium 337mg 62mg 8%
Fiber 3g 1.5g 6%
Starch 12.65g 5%
Copper 0.151mg 0.115mg 4%
Vitamin C 2.4mg 0mg 3%
Vitamin E 0.26mg 0.55mg 2%
Calcium 30mg 10mg 2%
Phosphorus 47mg 60mg 2%
Magnesium 25mg 16mg 2%
Zinc 0.3mg 0.54mg 2%
Fructose 0.7g 1%
Choline 12.3mg 6.2mg 1%
Net carbs 17.12g 44.2g N/A
Sugar 4.18g 0.75g N/A
Tryptophan 0.031mg 0.086mg 0%
Threonine 0.083mg 0.198mg 0%
Isoleucine 0.055mg 0.275mg 0%
Leucine 0.092mg 0.514mg 0%
Lysine 0.066mg 0.144mg 0%
Methionine 0.029mg 0.131mg 0%
Phenylalanine 0.089mg 0.367mg 0%
Valine 0.086mg 0.312mg 0%
Histidine 0.031mg 0.158mg 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
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more WaterWater +944.3%
Contains more ProteinProtein +371.3%
Contains more FatsFats +76900%
Contains more CarbsCarbs +127.1%
~equal in Other ~1g

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
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +882700%
Contains more Poly. FatPolyunsaturated fat +158671.4%

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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.