Sweet potato vs. Salsa — In-Depth Nutrition Comparison
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A recap on differences between sweet potato and salsa
- Sweet potato is higher in vitamin A, fiber, and copper, yet salsa is higher in iron.
- Sweet potato covers your daily vitamin A needs 273% more than salsa.
- Sweet potato contains 2 times more fiber than salsa. While sweet potato contains 3g of fiber, salsa contains only 1.4g.
- The amount of sodium in sweet potato is lower.
Food varieties used in this article are Sweet potato, raw, unprepared and USDA Commodity, salsa.
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.
| Contains more MagnesiumMagnesium | +56.3% |
| Contains more CalciumCalcium | +150% |
| Contains more PotassiumPotassium | +24.8% |
| Contains more CopperCopper | +57.3% |
| Contains more ZincZinc | +76.5% |
| Contains more PhosphorusPhosphorus | +56.7% |
| Contains less SodiumSodium | -87.2% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +50% |
| Contains more IronIron | +267.2% |
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 | +2432.1% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +56% |
| Contains more Vitamin B2Vitamin B2 | +103.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +40.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +66.7% |
| Contains more Vitamin B3Vitamin B3 | +93.9% |
| Contains more FolateFolate | +72.7% |
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:
1.5 g
Fats:
0.2 g
Carbs:
7 g
Water:
89.7 g
Other:
1.6 g
| Contains more CarbsCarbs | +187.4% |
| Contains more FatsFats | +300% |
| Contains more WaterWater | +16.1% |
| Contains more OtherOther | +63.3% |
~equal in
Protein
~1.5g
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
0.029 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.107 g
| Contains less Sat. FatSaturated fat | -37.9% |
| Contains more Mono. FatMonounsaturated fat | +1500% |
| Contains more Poly. FatPolyunsaturated fat | +664.3% |
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 Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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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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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin A | 709µg | 28µg | 76% |
| Iron | 0.61mg | 2.24mg | 20% |
| Sodium | 55mg | 430mg | 16% |
| Vitamin B5 | 0.8mg | 16% | |
| Manganese | 0.258mg | 11% | |
| Fiber | 3g | 1.4g | 6% |
| Copper | 0.151mg | 0.096mg | 6% |
| Starch | 12.65g | 5% | |
| Vitamin B6 | 0.209mg | 0.149mg | 5% |
| Carbs | 20.12g | 7g | 4% |
| Calories | 86kcal | 36kcal | 3% |
| Vitamin B3 | 0.557mg | 1.08mg | 3% |
| Vitamin B2 | 0.061mg | 0.03mg | 2% |
| Vitamin K | 1.8µg | 2% | |
| Folate | 11µg | 19µg | 2% |
| Choline | 12.3mg | 2% | |
| Vitamin E | 0.26mg | 2% | |
| Vitamin B1 | 0.078mg | 0.05mg | 2% |
| Phosphorus | 47mg | 30mg | 2% |
| Magnesium | 25mg | 16mg | 2% |
| Vitamin C | 2.4mg | 4mg | 2% |
| Potassium | 337mg | 270mg | 2% |
| Calcium | 30mg | 12mg | 2% |
| Polyunsaturated fat | 0.014g | 0.107g | 1% |
| Zinc | 0.3mg | 0.17mg | 1% |
| Fructose | 0.7g | 1% | |
| Protein | 1.57g | 1.5g | 0% |
| Fats | 0.05g | 0.2g | 0% |
| Net carbs | 17.12g | 5.6g | N/A |
| Sugar | 4.18g | N/A | |
| Selenium | 0.6µg | 0.4µg | 0% |
| Saturated fat | 0.018g | 0.029g | 0% |
| Monounsaturated fat | 0.001g | 0.016g | 0% |
| Tryptophan | 0.031mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.055mg | 0% | |
| Leucine | 0.092mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.029mg | 0% | |
| Phenylalanine | 0.089mg | 0% | |
| Valine | 0.086mg | 0% | |
| Histidine | 0.031mg | 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%
9%
Minerals Daily Need Coverage Score
20%
23%
Comparison summary
Which food contains less Sodium?
Sweet potato contains less Sodium (difference - 375mg)
Which food is lower in Saturated fat?
Sweet potato is lower in Saturated fat (difference - 0.011g)
Which food is richer in minerals?
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Salsa is lower in Sugar (difference - 4.18g)
Which food is lower in glycemic index?
Salsa is lower in glycemic index (difference - 70)
Which food is cheaper?
Salsa is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)