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  6. Sweet potato vs. Ricotta

Sweet potato vs. Ricotta — In-Depth Nutrition Comparison

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Summary of differences between sweet potato and ricotta

  • Sweet potato has more vitamin A, copper, vitamin B6, and fiber; however, ricotta is higher in selenium, calcium, phosphorus, and vitamin B12.
  • Sweet potato covers your daily need for vitamin A, 275% more than ricotta.
  • Sweet potato has less saturated fat.
  • The glycemic index of sweet potato is higher.

These are the specific foods used in this comparison Sweet potato, raw, unprepared and Cheese, ricotta, whole milk.

Infographic

Sweet potato vs Ricotta 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 7.9% 62% 9.3% 14% 7% 32% 68% 11% 0.78% 79%
Contains more MagnesiumMagnesium +127.3%
Contains more PotassiumPotassium +221%
Contains more IronIron +60.5%
Contains more CopperCopper +619%
Contains less SodiumSodium -34.5%
Contains more ManganeseManganese +4200%
Contains more CalciumCalcium +590%
Contains more ZincZinc +286.7%
Contains more PhosphorusPhosphorus +236.2%
Contains more SeleniumSelenium +2316.7%

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 0% 40% 2.2% 3% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9% 9.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +490.8%
Contains more Vitamin EVitamin E +136.4%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B3Vitamin B3 +435.6%
Contains more Vitamin B5Vitamin B5 +275.6%
Contains more Vitamin B6Vitamin B6 +386%
Contains more Vitamin KVitamin K +63.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +219.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +42.3%
~equal in Folate ~12µg

All nutrients comparison - raw data values

Nutrient Sweet potato Ricotta DV% diff.
Vitamin A 709µg 120µg 65%
Saturated fat 0.018g 8.295g 38%
Selenium 0.6µg 14.5µg 25%
Fats 0.05g 12.98g 20%
Protein 1.57g 11.26g 19%
Calcium 30mg 207mg 18%
Cholesterol 0mg 51mg 17%
Phosphorus 47mg 158mg 16%
Vitamin B12 0µg 0.34µg 14%
Copper 0.151mg 0.021mg 14%
Vitamin B6 0.209mg 0.043mg 13%
Vitamin B5 0.8mg 0.213mg 12%
Fiber 3g 0g 12%
Manganese 0.258mg 0.006mg 11%
Vitamin B2 0.061mg 0.195mg 10%
Monounsaturated fat 0.001g 3.627g 9%
Zinc 0.3mg 1.16mg 8%
Potassium 337mg 105mg 7%
Carbs 20.12g 3.04g 6%
Starch 12.65g 5%
Vitamin B1 0.078mg 0.013mg 5%
Calories 86kcal 174kcal 4%
Vitamin C 2.4mg 0mg 3%
Vitamin B3 0.557mg 0.104mg 3%
Iron 0.61mg 0.38mg 3%
Magnesium 25mg 11mg 3%
Polyunsaturated fat 0.014g 0.385g 2%
Choline 12.3mg 17.5mg 1%
Vitamin E 0.26mg 0.11mg 1%
Vitamin D 0µg 0.2µg 1%
Vitamin K 1.8µg 1.1µg 1%
Vitamin D 0IU 10IU 1%
Sodium 55mg 84mg 1%
Fructose 0.7g 1%
Net carbs 17.12g 3.04g N/A
Sugar 4.18g 0.27g N/A
Folate 11µg 12µg 0%
Tryptophan 0.031mg 0.125mg 0%
Threonine 0.083mg 0.517mg 0%
Isoleucine 0.055mg 0.589mg 0%
Leucine 0.092mg 1.221mg 0%
Lysine 0.066mg 1.338mg 0%
Methionine 0.029mg 0.281mg 0%
Phenylalanine 0.089mg 0.556mg 0%
Valine 0.086mg 0.692mg 0%
Histidine 0.031mg 0.459mg 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
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Contains more CarbsCarbs +561.8%
Contains more ProteinProtein +617.2%
Contains more FatsFats +25860%
~equal in Water ~71.7g
~equal in Other ~1.02g

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
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +362600%
Contains more Poly. FatPolyunsaturated fat +2650%

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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.