Sweet potato vs. Soba — In-Depth Nutrition Comparison
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Important differences between sweet potato and soba
- Sweet potato has more vitamin A, copper, vitamin B6, vitamin B5, and potassium; however, soba has more manganese.
- Sweet potato's daily need coverage for vitamin A is 284% more.
- Sweet potato has 19 times more copper than soba. Sweet potato has 0.151mg of copper, while soba has 0.008mg.
- Sweet potato has a higher glycemic index than soba.
The food varieties used in the comparison are Sweet potato, raw, unprepared and Noodles, japanese, soba, cooked.
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 | +177.8% |
| Contains more CalciumCalcium | +650% |
| Contains more PotassiumPotassium | +862.9% |
| Contains more IronIron | +27.1% |
| Contains more CopperCopper | +1787.5% |
| Contains more ZincZinc | +150% |
| Contains more PhosphorusPhosphorus | +88% |
| Contains more SeleniumSelenium | +∞% |
| Contains more ManganeseManganese | +45% |
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 EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +134.6% |
| Contains more Vitamin B5Vitamin B5 | +240.4% |
| Contains more Vitamin B6Vitamin B6 | +422.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +57.1% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +20.5% |
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:
5.06 g
Fats:
0.1 g
Carbs:
21.44 g
Water:
73.01 g
Other:
0.39 g
| Contains more OtherOther | +151.3% |
| Contains more ProteinProtein | +222.3% |
| Contains more FatsFats | +100% |
~equal in
Carbs
~21.44g
~equal in
Water
~73.01g
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
0.019 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.031 g
| Contains more Mono. FatMonounsaturated fat | +2500% |
| Contains more Poly. FatPolyunsaturated fat | +121.4% |
~equal in
Saturated fat
~0.019g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin A | 709µg | 0µg | 79% |
| Copper | 0.151mg | 0.008mg | 16% |
| Vitamin B6 | 0.209mg | 0.04mg | 13% |
| Fiber | 3g | 12% | |
| Vitamin B5 | 0.8mg | 0.235mg | 11% |
| Potassium | 337mg | 35mg | 9% |
| Protein | 1.57g | 5.06g | 7% |
| Manganese | 0.258mg | 0.374mg | 5% |
| Starch | 12.65g | 5% | |
| Magnesium | 25mg | 9mg | 4% |
| Phosphorus | 47mg | 25mg | 3% |
| Vitamin B2 | 0.061mg | 0.026mg | 3% |
| Calcium | 30mg | 4mg | 3% |
| Vitamin C | 2.4mg | 0mg | 3% |
| Iron | 0.61mg | 0.48mg | 2% |
| Zinc | 0.3mg | 0.12mg | 2% |
| Vitamin K | 1.8µg | 2% | |
| Vitamin E | 0.26mg | 2% | |
| Choline | 12.3mg | 2% | |
| Folate | 11µg | 7µg | 1% |
| Calories | 86kcal | 99kcal | 1% |
| Vitamin B1 | 0.078mg | 0.094mg | 1% |
| Selenium | 0.6µg | 1% | |
| Fructose | 0.7g | 1% | |
| Fats | 0.05g | 0.1g | 0% |
| Carbs | 20.12g | 21.44g | 0% |
| Net carbs | 17.12g | 21.44g | N/A |
| Sugar | 4.18g | N/A | |
| Sodium | 55mg | 60mg | 0% |
| Vitamin B3 | 0.557mg | 0.51mg | 0% |
| Saturated fat | 0.018g | 0.019g | 0% |
| Monounsaturated fat | 0.001g | 0.026g | 0% |
| Polyunsaturated fat | 0.014g | 0.031g | 0% |
| Tryptophan | 0.031mg | 0.072mg | 0% |
| Threonine | 0.083mg | 0.177mg | 0% |
| Isoleucine | 0.055mg | 0.195mg | 0% |
| Leucine | 0.092mg | 0.33mg | 0% |
| Lysine | 0.066mg | 0.214mg | 0% |
| Methionine | 0.029mg | 0.072mg | 0% |
| Phenylalanine | 0.089mg | 0.217mg | 0% |
| Valine | 0.086mg | 0.249mg | 0% |
| Histidine | 0.031mg | 0.119mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
5%
Minerals Daily Need Coverage Score
20%
10%
Comparison summary
Which food contains less Sodium?
Sweet potato contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Sweet potato is lower in Saturated fat (difference - 0.001g)
Which food is richer in minerals?
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Soba is lower in Sugar (difference - 4.18g)
Which food is lower in glycemic index?
Soba is lower in glycemic index (difference - 24)
Which food is cheaper?
Soba is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)