Sweet potato vs. Spelt — In-Depth Nutrition Comparison
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What are the differences between sweet potato and spelt?
- Sweet potato is higher in vitamin A, yet spelt is higher in manganese, phosphorus, iron, copper, vitamin B3, fiber, zinc, magnesium, and vitamin B1.
- Sweet potato's daily need coverage for vitamin A is 284% more.
We used Sweet potato, raw, unprepared and Spelt, uncooked types in this article.
Infographic
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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 | +444% |
| Contains more PotassiumPotassium | +15.1% |
| Contains more IronIron | +627.9% |
| Contains more CopperCopper | +238.4% |
| Contains more ZincZinc | +993.3% |
| Contains more PhosphorusPhosphorus | +753.2% |
| Contains less SodiumSodium | -85.5% |
| Contains more ManganeseManganese | +1056.2% |
| Contains more SeleniumSelenium | +1850% |
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 CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +203.8% |
| Contains more Vitamin B1Vitamin B1 | +366.7% |
| Contains more Vitamin B2Vitamin B2 | +85.2% |
| Contains more Vitamin B3Vitamin B3 | +1128.5% |
| Contains more Vitamin B5Vitamin B5 | +33.5% |
| Contains more Vitamin KVitamin K | +100% |
| Contains more FolateFolate | +309.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.258mg | 2.983mg | 118% |
| Vitamin A | 709µg | 0µg | 79% |
| Phosphorus | 47mg | 401mg | 51% |
| Iron | 0.61mg | 4.44mg | 48% |
| Copper | 0.151mg | 0.511mg | 40% |
| Vitamin B3 | 0.557mg | 6.843mg | 39% |
| Fiber | 3g | 10.7g | 31% |
| Zinc | 0.3mg | 3.28mg | 27% |
| Protein | 1.57g | 14.57g | 26% |
| Magnesium | 25mg | 136mg | 26% |
| Vitamin B1 | 0.078mg | 0.364mg | 24% |
| Selenium | 0.6µg | 11.7µg | 20% |
| Starch | 12.65g | 53.92g | 17% |
| Carbs | 20.12g | 70.19g | 17% |
| Calories | 86kcal | 338kcal | 13% |
| Folate | 11µg | 45µg | 9% |
| Polyunsaturated fat | 0.014g | 1.258g | 8% |
| Vitamin B5 | 0.8mg | 1.068mg | 5% |
| Vitamin B2 | 0.061mg | 0.113mg | 4% |
| Fats | 0.05g | 2.43g | 4% |
| Vitamin E | 0.26mg | 0.79mg | 4% |
| Vitamin C | 2.4mg | 0mg | 3% |
| Vitamin B6 | 0.209mg | 0.23mg | 2% |
| Vitamin K | 1.8µg | 3.6µg | 2% |
| Potassium | 337mg | 388mg | 2% |
| Choline | 12.3mg | 2% | |
| Sodium | 55mg | 8mg | 2% |
| Saturated fat | 0.018g | 0.406g | 2% |
| Fructose | 0.7g | 0.24g | 1% |
| Monounsaturated fat | 0.001g | 0.445g | 1% |
| Net carbs | 17.12g | 59.49g | N/A |
| Calcium | 30mg | 27mg | 0% |
| Sugar | 4.18g | 6.82g | N/A |
| Tryptophan | 0.031mg | 0.132mg | 0% |
| Threonine | 0.083mg | 0.443mg | 0% |
| Isoleucine | 0.055mg | 0.552mg | 0% |
| Leucine | 0.092mg | 1.07mg | 0% |
| Lysine | 0.066mg | 0.409mg | 0% |
| Methionine | 0.029mg | 0.258mg | 0% |
| Phenylalanine | 0.089mg | 0.737mg | 0% |
| Valine | 0.086mg | 0.681mg | 0% |
| Histidine | 0.031mg | 0.36mg | 0% |
| Omega-3 - ALA | 0.065g | N/A |
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:
14.57 g
Fats:
2.43 g
Carbs:
70.19 g
Water:
11.02 g
Other:
1.79 g
| Contains more WaterWater | +601.3% |
| Contains more ProteinProtein | +828% |
| Contains more FatsFats | +4760% |
| Contains more CarbsCarbs | +248.9% |
| Contains more OtherOther | +82.7% |
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
0.406 g
Monounsaturated fat:
Mono. Fat
0.445 g
Polyunsaturated fat:
Poly. Fat
1.258 g
| Contains less Sat. FatSaturated fat | -95.6% |
| Contains more Mono. FatMonounsaturated fat | +44400% |
| Contains more Poly. FatPolyunsaturated fat | +8885.7% |
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:
53.92 g
Sucrose:
0.59 g
Glucose:
0.84 g
Fructose:
0.24 g
Lactose:
0 g
Maltose:
5.15 g
Galactose:
0 g
| Contains more SucroseSucrose | +327.1% |
| Contains more GlucoseGlucose | +14.3% |
| Contains more FructoseFructose | +191.7% |
| Contains more StarchStarch | +326.2% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g