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  6. Sweet potato vs. Strudel

Sweet potato vs. Strudel — In-Depth Nutrition Comparison

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A recap on differences between sweet potato and strudel

  • Sweet potato is higher in vitamin A, yet strudel is higher in vitamin B12, iron, phosphorus, vitamin B2, vitamin B3, calcium, vitamin B1, and vitamin B6.
  • Sweet potato covers your daily vitamin A needs 257% more than strudel.
  • The amount of sodium in sweet potato is lower.
  • The glycemic index of strudel is lower.

Food varieties used in this article are Sweet potato, raw, unprepared and KELLOGG'S, EGGO, Wafflers, Strawberry Strudel.

Infographic

Sweet potato vs Strudel 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 9.3% 88% 6.3% 221% 0% 11% 113% 90% 0% 0%
Contains more MagnesiumMagnesium +92.3%
Contains more PotassiumPotassium +374.6%
Contains more CopperCopper +∞%
Contains less SodiumSodium -92%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +876.7%
Contains more IronIron +867.2%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +459.6%

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% 132% 0% 0% 98% 104% 99% 0% 122% 200% 0% 56% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +79.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +637.7%
Contains more Vitamin B3Vitamin B3 +851.5%
Contains more Vitamin B6Vitamin B6 +153.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +572.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Strudel DV% diff.
Vitamin B12 0µg 1.6µg 67%
Iron 0.61mg 5.9mg 66%
Vitamin A 709µg 395µg 35%
Phosphorus 47mg 263mg 31%
Polyunsaturated fat 0.014g 4.6g 31%
Vitamin B3 0.557mg 5.3mg 30%
Vitamin B2 0.061mg 0.45mg 30%
Sodium 55mg 691mg 28%
Vitamin B1 0.078mg 0.39mg 26%
Calcium 30mg 293mg 26%
Vitamin B6 0.209mg 0.53mg 25%
Fats 0.05g 11g 17%
Copper 0.151mg 17%
Folate 11µg 74µg 16%
Vitamin B5 0.8mg 16%
Saturated fat 0.018g 2.7g 12%
Calories 86kcal 318kcal 12%
Manganese 0.258mg 11%
Carbs 20.12g 50g 10%
Potassium 337mg 71mg 8%
Fiber 3g 1.2g 7%
Protein 1.57g 5g 7%
Monounsaturated fat 0.001g 2.8g 7%
Starch 12.65g 5%
Cholesterol 0mg 12mg 4%
Vitamin C 2.4mg 3%
Magnesium 25mg 13mg 3%
Vitamin E 0.26mg 0mg 2%
Choline 12.3mg 2%
Vitamin K 1.8µg 2%
Fructose 0.7g 1%
Zinc 0.3mg 0.4mg 1%
Selenium 0.6µg 1%
Net carbs 17.12g 48.8g N/A
Vitamin D 0IU 1IU 0%
Sugar 4.18g 16.8g N/A
Trans fat 0g 0.2g 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%

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% 11% 50% 29% 5%
Protein: 5 g
Fats: 11 g
Carbs: 50 g
Water: 29.2 g
Other: 4.8 g
Contains more WaterWater +164.7%
Contains more ProteinProtein +218.5%
Contains more FatsFats +21900%
Contains more CarbsCarbs +148.5%
Contains more OtherOther +389.8%

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
27% 28% 46%
Saturated fat: Sat. Fat 2.7 g
Monounsaturated fat: Mono. Fat 2.8 g
Polyunsaturated fat: Poly. Fat 4.6 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +279900%
Contains more Poly. FatPolyunsaturated fat +32757.1%

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

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.