Sweet potato vs. Shortbread — In-Depth Nutrition Comparison
Compare
How are sweet potato and shortbread different?
- Sweet potato is higher in vitamin A and vitamin B6; however, shortbread is richer in iron, vitamin B1, vitamin B2, folate, vitamin B3, and vitamin E.
- Daily need coverage for vitamin A for sweet potato is 284% higher.
- Sweet potato contains 3 times more vitamin B6 than shortbread. While sweet potato contains 0.209mg of vitamin B6, shortbread contains only 0.071mg.
- Sweet potato has less sodium.
Sweet potato, raw, unprepared and Cookies, shortbread, commercially prepared, plain are the varieties used in this article.
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 | +78.6% |
| Contains more CalciumCalcium | +130.8% |
| Contains more PotassiumPotassium | +283% |
| Contains more CopperCopper | +67.8% |
| Contains less SodiumSodium | -84.4% |
| Contains more IronIron | +388.5% |
| Contains more ZincZinc | +63.3% |
| Contains more PhosphorusPhosphorus | +40.4% |
| Contains more ManganeseManganese | +52.3% |
| Contains more SeleniumSelenium | +933.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +149.2% |
| Contains more Vitamin B6Vitamin B6 | +194.4% |
| Contains more CholineCholine | +1266.7% |
| Contains more Vitamin EVitamin E | +838.5% |
| Contains more Vitamin B1Vitamin B1 | +352.6% |
| Contains more Vitamin B2Vitamin B2 | +414.8% |
| Contains more Vitamin B3Vitamin B3 | +488% |
| Contains more Vitamin KVitamin K | +511.1% |
| Contains more FolateFolate | +636.4% |
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:
5.37 g
Fats:
26.22 g
Carbs:
63.78 g
Water:
3.6 g
Other:
1.03 g
| Contains more WaterWater | +2046.7% |
| Contains more ProteinProtein | +242% |
| Contains more FatsFats | +52340% |
| Contains more CarbsCarbs | +217% |
~equal in
Other
~1.03g
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
8.105 g
Monounsaturated fat:
Mono. Fat
6.708 g
Polyunsaturated fat:
Poly. Fat
8.326 g
| Contains less Sat. FatSaturated fat | -99.8% |
| Contains more Mono. FatMonounsaturated fat | +670700% |
| Contains more Poly. FatPolyunsaturated fat | +59371.4% |
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:
40.47 g
Sucrose:
20.99 g
Glucose:
0.36 g
Fructose:
0.3 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +166.7% |
| Contains more FructoseFructose | +133.3% |
| Contains more StarchStarch | +219.9% |
| Contains more SucroseSucrose | +732.9% |
~equal in
Lactose
~0g
~equal in
Maltose
~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.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin A | 709µg | 0µg | 79% |
| Polyunsaturated fat | 0.014g | 8.326g | 55% |
| Fats | 0.05g | 26.22g | 40% |
| Saturated fat | 0.018g | 8.105g | 37% |
| Iron | 0.61mg | 2.98mg | 30% |
| Vitamin B1 | 0.078mg | 0.353mg | 23% |
| Calories | 86kcal | 514kcal | 21% |
| Vitamin B2 | 0.061mg | 0.314mg | 19% |
| Folate | 11µg | 81µg | 18% |
| Monounsaturated fat | 0.001g | 6.708g | 17% |
| Vitamin B3 | 0.557mg | 3.275mg | 17% |
| Carbs | 20.12g | 63.78g | 15% |
| Vitamin E | 0.26mg | 2.44mg | 15% |
| Sodium | 55mg | 353mg | 13% |
| Vitamin B6 | 0.209mg | 0.071mg | 11% |
| Starch | 12.65g | 40.47g | 11% |
| Selenium | 0.6µg | 6.2µg | 10% |
| Vitamin B5 | 0.8mg | 0.321mg | 10% |
| Vitamin K | 1.8µg | 11µg | 8% |
| Protein | 1.57g | 5.37g | 8% |
| Copper | 0.151mg | 0.09mg | 7% |
| Fiber | 3g | 1.3g | 7% |
| Potassium | 337mg | 88mg | 7% |
| Manganese | 0.258mg | 0.393mg | 6% |
| Magnesium | 25mg | 14mg | 3% |
| Vitamin C | 2.4mg | 0mg | 3% |
| Phosphorus | 47mg | 66mg | 3% |
| Zinc | 0.3mg | 0.49mg | 2% |
| Calcium | 30mg | 13mg | 2% |
| Choline | 12.3mg | 0.9mg | 2% |
| Fructose | 0.7g | 0.3g | 1% |
| Net carbs | 17.12g | 62.48g | N/A |
| Sugar | 4.18g | 21.65g | N/A |
| Trans fat | 0g | 0.714g | N/A |
| 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% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.885g | N/A | |
| Omega-3 - DPA | 0g | 0.002g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.033g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.005g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.006g | N/A |
| Omega-6 - Linoleic acid | 7.253g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
30%
Minerals Daily Need Coverage Score
20%
34%
Comparison summary
Which food is lower in Sugar?
Sweet potato is lower in Sugar (difference - 17.47g)
Which food contains less Sodium?
Sweet potato contains less Sodium (difference - 298mg)
Which food is lower in Saturated fat?
Sweet potato is lower in Saturated fat (difference - 8.087g)
Which food is lower in glycemic index?
Shortbread is lower in glycemic index (difference - 6)
Which food is cheaper?
Shortbread is cheaper (difference - $0.2)
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.
Which food is richer in vitamins?
?
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.