Sweet potato vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison
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A recap on differences between sweet potato and saltine cracker (includes oyster, soda, soup)
- Sweet potato is higher in vitamin A, yet saltine cracker (includes oyster, soda, soup) is higher in iron, vitamin B1, vitamin B3, vitamin B2, folate, vitamin K, manganese, and selenium.
- Sweet potato covers your daily vitamin A needs 284% more than saltine cracker (includes oyster, soda, soup).
- The amount of sodium in sweet potato is lower.
Food varieties used in this article are Sweet potato, raw, unprepared and Crackers, saltines (includes oyster, soda, soup).
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 CalciumCalcium | +57.9% |
| Contains more PotassiumPotassium | +121.7% |
| Contains less SodiumSodium | -94.2% |
| Contains more IronIron | +813.1% |
| Contains more ZincZinc | +130% |
| Contains more PhosphorusPhosphorus | +117% |
| Contains more ManganeseManganese | +165.9% |
| Contains more SeleniumSelenium | +1616.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +70800% |
| Contains more Vitamin B5Vitamin B5 | +49.3% |
| Contains more Vitamin B6Vitamin B6 | +143% |
| Contains more Vitamin EVitamin E | +342.3% |
| Contains more Vitamin B1Vitamin B1 | +800% |
| Contains more Vitamin B2Vitamin B2 | +698.4% |
| Contains more Vitamin B3Vitamin B3 | +1056.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +1311.1% |
| Contains more FolateFolate | +1118.2% |
| Contains more CholineCholine | +35.8% |
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:
9.46 g
Fats:
8.64 g
Carbs:
74.05 g
Water:
5.05 g
Other:
2.8 g
| Contains more WaterWater | +1430.3% |
| Contains more ProteinProtein | +502.5% |
| Contains more FatsFats | +17180% |
| Contains more CarbsCarbs | +268% |
| Contains more OtherOther | +185.7% |
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
1.653 g
Monounsaturated fat:
Mono. Fat
1.986 g
Polyunsaturated fat:
Poly. Fat
4.835 g
| Contains less Sat. FatSaturated fat | -98.9% |
| Contains more Mono. FatMonounsaturated fat | +198500% |
| Contains more Poly. FatPolyunsaturated fat | +34435.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
12.65 g
Sucrose:
2.52 g
Glucose:
0.96 g
Fructose:
0.7 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
67.83 g
Sucrose:
0 g
Glucose:
0.12 g
Fructose:
0.19 g
Lactose:
0 g
Maltose:
0.98 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +700% |
| Contains more FructoseFructose | +268.4% |
| Contains more StarchStarch | +436.2% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
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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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin A | 709µg | 1µg | 79% |
| Iron | 0.61mg | 5.57mg | 62% |
| Vitamin B1 | 0.078mg | 0.702mg | 52% |
| Sodium | 55mg | 941mg | 39% |
| Vitamin B3 | 0.557mg | 6.442mg | 37% |
| Vitamin B2 | 0.061mg | 0.487mg | 33% |
| Polyunsaturated fat | 0.014g | 4.835g | 32% |
| Folate | 11µg | 134µg | 31% |
| Starch | 12.65g | 67.83g | 23% |
| Vitamin K | 1.8µg | 25.4µg | 20% |
| Manganese | 0.258mg | 0.686mg | 19% |
| Selenium | 0.6µg | 10.3µg | 18% |
| Carbs | 20.12g | 74.05g | 18% |
| Calories | 86kcal | 418kcal | 17% |
| Protein | 1.57g | 9.46g | 16% |
| Fats | 0.05g | 8.64g | 13% |
| Vitamin B6 | 0.209mg | 0.086mg | 9% |
| Phosphorus | 47mg | 102mg | 8% |
| Saturated fat | 0.018g | 1.653g | 7% |
| Vitamin E | 0.26mg | 1.15mg | 6% |
| Monounsaturated fat | 0.001g | 1.986g | 5% |
| Vitamin B5 | 0.8mg | 0.536mg | 5% |
| Potassium | 337mg | 152mg | 5% |
| Zinc | 0.3mg | 0.69mg | 4% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Vitamin C | 2.4mg | 0mg | 3% |
| Fructose | 0.7g | 0.19g | 1% |
| Fiber | 3g | 2.8g | 1% |
| Calcium | 30mg | 19mg | 1% |
| Choline | 12.3mg | 16.7mg | 1% |
| Copper | 0.151mg | 0.139mg | 1% |
| Net carbs | 17.12g | 71.25g | N/A |
| Magnesium | 25mg | 23mg | 0% |
| Sugar | 4.18g | 1.29g | N/A |
| Trans fat | 0g | 0.167g | N/A |
| Tryptophan | 0.031mg | 0.116mg | 0% |
| Threonine | 0.083mg | 0.268mg | 0% |
| Isoleucine | 0.055mg | 0.333mg | 0% |
| Leucine | 0.092mg | 0.652mg | 0% |
| Lysine | 0.066mg | 0.172mg | 0% |
| Methionine | 0.029mg | 0.147mg | 0% |
| Phenylalanine | 0.089mg | 0.45mg | 0% |
| Valine | 0.086mg | 0.399mg | 0% |
| Histidine | 0.031mg | 0.197mg | 0% |
| Omega-3 - ALA | 0.535g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.018g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.003g | N/A |
| Omega-6 - Linoleic acid | 4.25g | N/A |
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%
51%
Minerals Daily Need Coverage Score
20%
62%
Comparison summary
Which food contains less Sodium?
Sweet potato contains less Sodium (difference - 886mg)
Which food is lower in Saturated fat?
Sweet potato is lower in Saturated fat (difference - 1.635g)
Which food is lower in glycemic index?
Sweet potato is lower in glycemic index (difference - 4)
Which food is cheaper?
Sweet potato is cheaper (difference - $2.2)
Which food is lower in Sugar?
Saltine cracker (includes oyster, soda, soup) is lower in Sugar (difference - 2.89g)
Which food is richer in vitamins?
Saltine cracker (includes oyster, soda, soup) is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.