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Sweet potato vs. Shortbread — In-Depth Nutrition Comparison

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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

Sweet potato vs Shortbread 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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
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.
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 Choline Choline 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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 Choline Choline 0% 0% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
5% 26% 64% 4%
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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
35% 29% 36%
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
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
65% 34%
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.
Sweet potato Shortbread
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Shortbread 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?

ok
ok
is better in case of low diet
Sweet potato Shortbread
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
31%
Sweet potato
30%
Shortbread
Minerals Daily Need Coverage Score
20%
Sweet potato
34%
Shortbread

Comparison summary

Which food is lower in Sugar?
Sweet potato
Sweet potato is lower in Sugar (difference - 17.47g)
Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 298mg)
Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 8.087g)
Which food is lower in glycemic index?
Shortbread
Shortbread is lower in glycemic index (difference - 6)
Which food is cheaper?
Shortbread
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.

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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.