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  6. Sweet potato vs. Rice pudding

Sweet potato vs. Rice pudding — In-Depth Nutrition Comparison

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A recap on the differences between sweet potato and rice pudding

  • Sweet potato is higher in vitamin A, copper, vitamin B6, fiber, vitamin B5, manganese, and potassium, yet rice pudding is higher in vitamin B12, calcium, and vitamin B2.
  • Sweet potato covers your daily vitamin A needs 280% more than rice pudding.
  • Sweet potato contains 30 times more fiber than rice pudding. While sweet potato contains 3g of fiber, rice pudding contains only 0.1g.
  • The glycemic index of rice pudding is lower.

Food varieties used in this article are Sweet potato, raw, unprepared and Puddings, rice, dry mix, prepared with 2% milk.

Infographic

Sweet potato vs Rice pudding 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 9.3% 32% 11% 14% 6% 10% 37% 14% 7.4% 10%
Contains more MagnesiumMagnesium +92.3%
Contains more PotassiumPotassium +159.2%
Contains more IronIron +64.9%
Contains more CopperCopper +738.9%
Contains less SodiumSodium -49.5%
Contains more ManganeseManganese +352.6%
Contains more CalciumCalcium +250%
Contains more ZincZinc +26.7%
Contains more PhosphorusPhosphorus +85.1%
Contains more SeleniumSelenium +216.7%

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.
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 2.3% 15% 0% 12% 19% 33% 8.3% 17% 8.1% 30% 0% 3% 0%
Contains more Vitamin CVitamin C +242.9%
Contains more Vitamin AVitamin A +1441.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +25.7%
Contains more Vitamin B5Vitamin B5 +177.8%
Contains more Vitamin B6Vitamin B6 +497.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +175%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +131.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B1 ~0.075mg

All nutrients comparison - raw data values

Nutrient Sweet potato Rice pudding DV% diff.
Vitamin A 709µg 46µg 74%
Copper 0.151mg 0.018mg 15%
Vitamin B6 0.209mg 0.035mg 13%
Fiber 3g 0.1g 12%
Vitamin B12 0µg 0.24µg 10%
Vitamin B5 0.8mg 0.288mg 10%
Manganese 0.258mg 0.057mg 9%
Calcium 30mg 105mg 8%
Phosphorus 47mg 87mg 6%
Potassium 337mg 130mg 6%
Vitamin B2 0.061mg 0.141mg 6%
Starch 12.65g 5%
Vitamin D 0µg 0.8µg 4%
Saturated fat 0.018g 0.967g 4%
Vitamin D 0IU 34IU 4%
Magnesium 25mg 13mg 3%
Iron 0.61mg 0.37mg 3%
Protein 1.57g 3.29g 3%
Fats 0.05g 1.63g 2%
Vitamin K 1.8µg 2%
Cholesterol 0mg 6mg 2%
Vitamin E 0.26mg 2%
Vitamin C 2.4mg 0.7mg 2%
Sodium 55mg 109mg 2%
Folate 11µg 4µg 2%
Choline 12.3mg 2%
Selenium 0.6µg 1.9µg 2%
Monounsaturated fat 0.001g 0.441g 1%
Calories 86kcal 111kcal 1%
Vitamin B3 0.557mg 0.443mg 1%
Fructose 0.7g 1%
Zinc 0.3mg 0.38mg 1%
Carbs 20.12g 20.81g 0%
Net carbs 17.12g 20.71g N/A
Sugar 4.18g N/A
Vitamin B1 0.078mg 0.075mg 0%
Polyunsaturated fat 0.014g 0.06g 0%
Tryptophan 0.031mg 0.039mg 0%
Threonine 0.083mg 0.126mg 0%
Isoleucine 0.055mg 0.169mg 0%
Leucine 0.092mg 0.273mg 0%
Lysine 0.066mg 0.221mg 0%
Methionine 0.029mg 0.07mg 0%
Phenylalanine 0.089mg 0.135mg 0%
Valine 0.086mg 0.187mg 0%
Histidine 0.031mg 0.075mg 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% 21% 73%
Protein: 3.29 g
Fats: 1.63 g
Carbs: 20.81 g
Water: 73.43 g
Other: 0.84 g
Contains more OtherOther +16.7%
Contains more ProteinProtein +109.6%
Contains more FatsFats +3160%
~equal in Carbs ~20.81g
~equal in Water ~73.43g

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
66% 30% 4%
Saturated fat: Sat. Fat 0.967 g
Monounsaturated fat: Mono. Fat 0.441 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +44000%
Contains more Poly. FatPolyunsaturated fat +328.6%

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. Rice pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169611/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.