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  6. Sweet potato vs. Flax

Sweet potato vs. Flax — In-Depth Nutrition Comparison

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What are the differences between Sweet potato and Flax?

  • Sweet potato is higher in Vitamin A RAE, yet Flax is higher in Vitamin B1, Copper, Fiber, Manganese, Magnesium, Phosphorus, Iron, Selenium, and Zinc.
  • Flax's daily need coverage for Vitamin B1 is 131% more.

We used Sweet potato, raw, unprepared and Seeds, flaxseed types in this article.

Infographic

Sweet potato vs Flax 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.
Sweet potato
Sweet potato
0
:
10
Flax
Flax
Contains more Calcium +750%
Contains more Iron +839.3%
Contains more Magnesium +1468%
Contains more Phosphorus +1266%
Contains more Potassium +141.2%
Contains less Sodium -45.5%
Contains more Zinc +1346.7%
Contains more Copper +707.9%
Contains more Manganese +862%
Contains more Selenium +4133.3%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains more Calcium +750%
Contains more Iron +839.3%
Contains more Magnesium +1468%
Contains more Phosphorus +1266%
Contains more Potassium +141.2%
Contains less Sodium -45.5%
Contains more Zinc +1346.7%
Contains more Copper +707.9%
Contains more Manganese +862%
Contains more Selenium +4133.3%

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.
Sweet potato
Sweet potato
2
:
8
Flax
Flax
Contains more Vitamin A +∞%
Contains more Vitamin C +300%
Contains more Vitamin E +19.2%
Contains more Vitamin B1 +2007.7%
Contains more Vitamin B2 +163.9%
Contains more Vitamin B3 +453%
Contains more Vitamin B5 +23.1%
Contains more Vitamin B6 +126.3%
Contains more Folate +690.9%
Contains more Vitamin K +138.9%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin A +∞%
Contains more Vitamin C +300%
Contains more Vitamin E +19.2%
Contains more Vitamin B1 +2007.7%
Contains more Vitamin B2 +163.9%
Contains more Vitamin B3 +453%
Contains more Vitamin B5 +23.1%
Contains more Vitamin B6 +126.3%
Contains more Folate +690.9%
Contains more Vitamin K +138.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
4
Flax
Flax
Contains more Water +1010.3%
Contains more Protein +1065%
Contains more Fats +84220%
Contains more Carbs +43.5%
Contains more Other +278.6%
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Flax
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more Water +1010.3%
Contains more Protein +1065%
Contains more Fats +84220%
Contains more Carbs +43.5%
Contains more Other +278.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
2
Flax
Flax
Contains less Saturated Fat -99.5%
Contains more Monounsaturated Fat +752600%
Contains more Polyunsaturated fat +205114.3%
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -99.5%
Contains more Monounsaturated Fat +752600%
Contains more Polyunsaturated fat +205114.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Sweet potato
Sweet potato
4
:
0
Flax
Flax
Contains more Starch +∞%
Contains more Sucrose +119.1%
Contains more Glucose +140%
Contains more Fructose +∞%
Sweet potato
75% 15% 6% 4%
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
Flax
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +119.1%
Contains more Glucose +140%
Contains more Fructose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet potato Flax
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Flax Opinion
Net carbs 17.12g 1.58g Sweet potato
Protein 1.57g 18.29g Flax
Fats 0.05g 42.16g Flax
Carbs 20.12g 28.88g Flax
Calories 86kcal 534kcal Flax
Starch 12.65g Sweet potato
Fructose 0.7g 0g Sweet potato
Sugar 4.18g 1.55g Flax
Fiber 3g 27.3g Flax
Calcium 30mg 255mg Flax
Iron 0.61mg 5.73mg Flax
Magnesium 25mg 392mg Flax
Phosphorus 47mg 642mg Flax
Potassium 337mg 813mg Flax
Sodium 55mg 30mg Flax
Zinc 0.3mg 4.34mg Flax
Copper 0.151mg 1.22mg Flax
Manganese 0.258mg 2.482mg Flax
Selenium 0.6µg 25.4µg Flax
Vitamin A 14187IU 0IU Sweet potato
Vitamin A RAE 709µg 0µg Sweet potato
Vitamin E 0.26mg 0.31mg Flax
Vitamin C 2.4mg 0.6mg Sweet potato
Vitamin B1 0.078mg 1.644mg Flax
Vitamin B2 0.061mg 0.161mg Flax
Vitamin B3 0.557mg 3.08mg Flax
Vitamin B5 0.8mg 0.985mg Flax
Vitamin B6 0.209mg 0.473mg Flax
Folate 11µg 87µg Flax
Vitamin K 1.8µg 4.3µg Flax
Tryptophan 0.031mg 0.297mg Flax
Threonine 0.083mg 0.766mg Flax
Isoleucine 0.055mg 0.896mg Flax
Leucine 0.092mg 1.235mg Flax
Lysine 0.066mg 0.862mg Flax
Methionine 0.029mg 0.37mg Flax
Phenylalanine 0.089mg 0.957mg Flax
Valine 0.086mg 1.072mg Flax
Histidine 0.031mg 0.472mg Flax
Saturated Fat 0.018g 3.663g Sweet potato
Monounsaturated Fat 0.001g 7.527g Flax
Polyunsaturated fat 0.014g 28.73g Flax
Omega-6 - Eicosadienoic acid 0g 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Flax
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
85%
Sweet potato
63%
Flax
Minerals Daily Need Coverage Score
20%
Sweet potato
191%
Flax

Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 3.645g)
Which food is lower in glycemic index?
Sweet potato
Sweet potato is lower in glycemic index (difference - 70)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $2.8)
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 2.63g)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 25mg)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.