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Sweet potato vs. Soft serve — In-Depth Nutrition Comparison

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Summary of differences between sweet potato and soft serve

  • Sweet potato has more vitamin A, copper, vitamin B6, and manganese; however, soft serve is higher in vitamin B12, calcium, phosphorus, and vitamin B2.
  • Sweet potato covers your daily need for vitamin A, 272% more than soft serve.
  • Sweet potato has 52 times more manganese than soft serve. While sweet potato has 0.258mg of manganese, soft serve has only 0.005mg.
  • Sweet potato has less saturated fat.

These are the specific foods used in this comparison Sweet potato, raw, unprepared and Ice cream, soft serve, chocolate.

Infographic

Sweet potato vs Soft serve 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 8.6% 39% 16% 7.9% 10% 14% 50% 8% 0.65% 16%
Contains more MagnesiumMagnesium +108.3%
Contains more PotassiumPotassium +90.4%
Contains more IronIron +190.5%
Contains more CopperCopper +403.3%
Contains less SodiumSodium -9.8%
Contains more ManganeseManganese +5060%
Contains more CalciumCalcium +336.7%
Contains more ZincZinc +73.3%
Contains more PhosphorusPhosphorus +146.8%
Contains more SeleniumSelenium +400%

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 2.7% 54% 12% 11% 12% 42% 1.8% 30% 11% 63% 2.3% 6.8% 14%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +337.7%
Contains more Vitamin B1Vitamin B1 +59.2%
Contains more Vitamin B3Vitamin B3 +486.3%
Contains more Vitamin B5Vitamin B5 +58.1%
Contains more Vitamin B6Vitamin B6 +335.4%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +22.2%
Contains more Vitamin EVitamin E +134.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +198.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +111.4%

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
4% 13% 22% 60%
Protein: 4.1 g
Fats: 13 g
Carbs: 22.2 g
Water: 59.8 g
Other: 0.9 g
Contains more WaterWater +29.2%
Contains more ProteinProtein +161.1%
Contains more FatsFats +25900%
Contains more CarbsCarbs +10.3%
~equal in Other ~0.9g

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
65% 31% 4%
Saturated fat: Sat. Fat 7.46 g
Monounsaturated fat: Mono. Fat 3.49 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +348900%
Contains more Poly. FatPolyunsaturated fat +3185.7%

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 Soft serve
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Soft serve DV% diff.
Vitamin A 709µg 162µg 61%
Saturated fat 0.018g 7.46g 34%
Cholesterol 0mg 91mg 30%
Vitamin B12 0µg 0.5µg 21%
Fats 0.05g 13g 20%
Copper 0.151mg 0.03mg 13%
Vitamin B6 0.209mg 0.048mg 12%
Manganese 0.258mg 0.005mg 11%
Calcium 30mg 131mg 10%
Phosphorus 47mg 116mg 10%
Fiber 3g 0.7g 9%
Monounsaturated fat 0.001g 3.49g 9%
Vitamin B2 0.061mg 0.182mg 9%
Calories 86kcal 222kcal 7%
Vitamin B5 0.8mg 0.506mg 6%
Iron 0.61mg 0.21mg 5%
Protein 1.57g 4.1g 5%
Starch 12.65g 5%
Potassium 337mg 177mg 5%
Vitamin D 0µg 0.7µg 4%
Selenium 0.6µg 3µg 4%
Vitamin D 0IU 29IU 4%
Magnesium 25mg 12mg 3%
Polyunsaturated fat 0.014g 0.46g 3%
Vitamin B3 0.557mg 0.095mg 3%
Vitamin E 0.26mg 0.61mg 2%
Choline 12.3mg 26mg 2%
Vitamin C 2.4mg 0.8mg 2%
Vitamin B1 0.078mg 0.049mg 2%
Zinc 0.3mg 0.52mg 2%
Caffeine 0mg 2mg 1%
Carbs 20.12g 22.2g 1%
Vitamin K 1.8µg 0.9µg 1%
Folate 11µg 9µg 1%
Fructose 0.7g 1%
Net carbs 17.12g 21.5g N/A
Sugar 4.18g 21.16g N/A
Sodium 55mg 61mg 0%
Tryptophan 0.031mg 0.048mg 0%
Threonine 0.083mg 0.169mg 0%
Isoleucine 0.055mg 0.215mg 0%
Leucine 0.092mg 0.353mg 0%
Lysine 0.066mg 0.296mg 0%
Methionine 0.029mg 0.091mg 0%
Phenylalanine 0.089mg 0.176mg 0%
Valine 0.086mg 0.241mg 0%
Histidine 0.031mg 0.099mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Soft serve
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
20%
Soft serve
Minerals Daily Need Coverage Score
20%
Sweet potato
17%
Soft serve

Comparison summary

Which food is lower in Cholesterol?
Sweet potato
Sweet potato is lower in Cholesterol (difference - 91mg)
Which food is lower in Sugar?
Sweet potato
Sweet potato is lower in Sugar (difference - 16.98g)
Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 7.442g)
Which food is lower in glycemic index?
Sweet potato
Sweet potato is lower in glycemic index (difference - 9)
Which food is cheaper?
Soft serve
Soft serve is cheaper (difference - $0.2)
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. Soft serve - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173465/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.