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Sweet potato vs. Shallot — In-Depth Nutrition Comparison

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The main differences between Sweet potato and Shallot

  • Sweet potato is richer in Vitamin A RAE, Vitamin B5, and Copper, yet Shallot is richer in Vitamin B6, Iron, Vitamin C, and Folate.
  • Daily need coverage for Vitamin A RAE from Sweet potato is 79% higher.
  • Sweet potato contains 3 times more Vitamin B5 than Shallot. Sweet potato contains 0.8mg of Vitamin B5, while Shallot contains 0.29mg.
  • Sweet potato contains less Sugar.

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.
Contains more Magnesium +19%
Contains more Copper +71.6%
Contains more Calcium +23.3%
Contains more Iron +96.7%
Contains more Phosphorus +27.7%
Contains less Sodium -78.2%
Contains more Zinc +33.3%
Contains more Manganese +13.2%
Contains more Selenium +100%
Equal in Potassium - 334
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 45% 15% 26% 30% 2% 11% 30% 39% 7%
Contains more Magnesium +19%
Contains more Copper +71.6%
Contains more Calcium +23.3%
Contains more Iron +96.7%
Contains more Phosphorus +27.7%
Contains less Sodium -78.2%
Contains more Zinc +33.3%
Contains more Manganese +13.2%
Contains more Selenium +100%
Equal in Potassium - 334

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 A +354575%
Contains more Vitamin E +550%
Contains more Vitamin B1 +30%
Contains more Vitamin B2 +205%
Contains more Vitamin B3 +178.5%
Contains more Vitamin B5 +175.9%
Contains more Vitamin K +125%
Contains more Vitamin C +233.3%
Contains more Vitamin B6 +65.1%
Contains more Folate +209.1%
Equal in Choline - 11.3
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 7% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 27% 15% 5% 4% 18% 80% 26% 0% 7% 2%
Contains more Vitamin A +354575%
Contains more Vitamin E +550%
Contains more Vitamin B1 +30%
Contains more Vitamin B2 +205%
Contains more Vitamin B3 +178.5%
Contains more Vitamin B5 +175.9%
Contains more Vitamin K +125%
Contains more Vitamin C +233.3%
Contains more Vitamin B6 +65.1%
Contains more Folate +209.1%
Equal in Choline - 11.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +19.8%
Contains more Other +22.5%
Contains more Protein +59.2%
Contains more Fats +100%
Equal in Water - 79.8
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 Carbs +19.8%
Contains more Other +22.5%
Contains more Protein +59.2%
Contains more Fats +100%
Equal in Water - 79.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1300%
Contains more Polyunsaturated fat +178.6%
Equal in Saturated Fat - 0.017
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
24% 20% 56%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.039 g
Contains more Monounsaturated Fat +1300%
Contains more Polyunsaturated fat +178.6%
Equal in Saturated Fat - 0.017

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 Shallot
Lower in Sugar ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Shallot Opinion
Net carbs 17.12g 13.6g Sweet potato
Protein 1.57g 2.5g Shallot
Fats 0.05g 0.1g Shallot
Carbs 20.12g 16.8g Sweet potato
Calories 86kcal 72kcal Sweet potato
Starch 12.65g Sweet potato
Fructose 0.7g Sweet potato
Sugar 4.18g 7.87g Sweet potato
Fiber 3g 3.2g Shallot
Calcium 30mg 37mg Shallot
Iron 0.61mg 1.2mg Shallot
Magnesium 25mg 21mg Sweet potato
Phosphorus 47mg 60mg Shallot
Potassium 337mg 334mg Sweet potato
Sodium 55mg 12mg Shallot
Zinc 0.3mg 0.4mg Shallot
Copper 0.151mg 0.088mg Sweet potato
Manganese 0.258mg 0.292mg Shallot
Selenium 0.6µg 1.2µg Shallot
Vitamin A 14187IU 4IU Sweet potato
Vitamin A RAE 709µg 0µg Sweet potato
Vitamin E 0.26mg 0.04mg Sweet potato
Vitamin C 2.4mg 8mg Shallot
Vitamin B1 0.078mg 0.06mg Sweet potato
Vitamin B2 0.061mg 0.02mg Sweet potato
Vitamin B3 0.557mg 0.2mg Sweet potato
Vitamin B5 0.8mg 0.29mg Sweet potato
Vitamin B6 0.209mg 0.345mg Shallot
Folate 11µg 34µg Shallot
Choline 12.3mg 11.3mg Sweet potato
Vitamin K 1.8µg 0.8µg Sweet potato
Tryptophan 0.031mg 0.028mg Sweet potato
Threonine 0.083mg 0.098mg Shallot
Isoleucine 0.055mg 0.106mg Shallot
Leucine 0.092mg 0.149mg Shallot
Lysine 0.066mg 0.125mg Shallot
Methionine 0.029mg 0.027mg Sweet potato
Phenylalanine 0.089mg 0.081mg Sweet potato
Valine 0.086mg 0.11mg Shallot
Histidine 0.031mg 0.043mg Shallot
Saturated Fat 0.018g 0.017g Shallot
Monounsaturated Fat 0.001g 0.014g Shallot
Polyunsaturated fat 0.014g 0.039g Shallot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Shallot
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
79%
Sweet potato
14%
Shallot
Minerals Daily Need Coverage Score
20%
Sweet potato
21%
Shallot

Comparison summary

Which food is lower in Sugar?
Sweet potato
Sweet potato is lower in Sugar (difference - 3.69g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.1)
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food contains less Sodium?
Shallot
Shallot contains less Sodium (difference - 43mg)
Which food is lower in Saturated Fat?
Shallot
Shallot is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Shallot
Shallot is lower in glycemic index (difference - 40)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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.