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  6. Sweet potato vs. Shallot

Sweet potato vs. Shallot — In-Depth Nutrition Comparison

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The main differences between sweet potato and shallots

  • Sweet potato is richer in vitamin A, vitamin B5, and copper, yet shallots are richer in vitamin B6, iron, vitamin C, and folate.
  • Daily need coverage for vitamin A for sweet potato is 284% higher.
  • Sweet potato contains 3 times more vitamin B5 than shallots. Sweet potato contains 0.8mg of vitamin B5, while shallots contain 0.29mg.
  • Sweet potato contains less sugar.
  • Shallots have a lower glycemic index than sweet potato.

Food types used in this article are Sweet potato, raw, unprepared and Shallots, raw.

Infographic

Sweet potato vs Shallot 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 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
Contains more MagnesiumMagnesium +19%
Contains more CopperCopper +71.6%
Contains more CalciumCalcium +23.3%
Contains more IronIron +96.7%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +27.7%
Contains less SodiumSodium -78.2%
Contains more ManganeseManganese +13.2%
Contains more SeleniumSelenium +100%
~equal in Potassium ~334mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3%
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 27% 0% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +550%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B2Vitamin B2 +205%
Contains more Vitamin B3Vitamin B3 +178.5%
Contains more Vitamin B5Vitamin B5 +175.9%
Contains more Vitamin KVitamin K +125%
Contains more Vitamin CVitamin C +233.3%
Contains more Vitamin B6Vitamin B6 +65.1%
Contains more FolateFolate +209.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Shallot DV% diff.
Vitamin A 709µg 0µg 79%
Vitamin B5 0.8mg 0.29mg 10%
Vitamin B6 0.209mg 0.345mg 10%
Iron 0.61mg 1.2mg 7%
Copper 0.151mg 0.088mg 7%
Vitamin C 2.4mg 8mg 6%
Folate 11µg 34µg 6%
Starch 12.65g 5%
Vitamin B2 0.061mg 0.02mg 3%
Protein 1.57g 2.5g 2%
Phosphorus 47mg 60mg 2%
Sodium 55mg 12mg 2%
Vitamin B1 0.078mg 0.06mg 2%
Vitamin B3 0.557mg 0.2mg 2%
Calories 86kcal 72kcal 1%
Carbs 20.12g 16.8g 1%
Magnesium 25mg 21mg 1%
Calcium 30mg 37mg 1%
Fiber 3g 3.2g 1%
Zinc 0.3mg 0.4mg 1%
Vitamin E 0.26mg 0.04mg 1%
Manganese 0.258mg 0.292mg 1%
Selenium 0.6µg 1.2µg 1%
Vitamin K 1.8µg 0.8µg 1%
Fructose 0.7g 1%
Fats 0.05g 0.1g 0%
Net carbs 17.12g 13.6g N/A
Potassium 337mg 334mg 0%
Sugar 4.18g 7.87g N/A
Choline 12.3mg 11.3mg 0%
Saturated fat 0.018g 0.017g 0%
Monounsaturated fat 0.001g 0.014g 0%
Polyunsaturated fat 0.014g 0.039g 0%
Tryptophan 0.031mg 0.028mg 0%
Threonine 0.083mg 0.098mg 0%
Isoleucine 0.055mg 0.106mg 0%
Leucine 0.092mg 0.149mg 0%
Lysine 0.066mg 0.125mg 0%
Methionine 0.029mg 0.027mg 0%
Phenylalanine 0.089mg 0.081mg 0%
Valine 0.086mg 0.11mg 0%
Histidine 0.031mg 0.043mg 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% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more CarbsCarbs +19.8%
Contains more OtherOther +22.5%
Contains more ProteinProtein +59.2%
Contains more FatsFats +100%
~equal in Water ~79.8g

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
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains more Mono. FatMonounsaturated fat +1300%
Contains more Poly. FatPolyunsaturated fat +178.6%
~equal in Saturated fat ~0.017g

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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.