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  6. Sweet potato vs. Sugar

Sweet potato vs. Sugar — In-Depth Nutrition Comparison

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Important differences between sweet potato and sugar

  • Sugar has less vitamin A, vitamin B6, copper, vitamin B5, fiber, manganese, potassium, iron, phosphorus, and vitamin B1.
  • Sweet potato's daily need coverage for vitamin A is 284% more.

The food varieties used in the comparison are Sweet potato, raw, unprepared and Sugars, granulated.

Infographic

Sweet potato vs Sugar 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%
Sugar
Sugar
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.18% 1.9% 2.3% 0.27% 0% 0.13% 0.52% 3.3%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +2900%
Contains more PotassiumPotassium +16750%
Contains more IronIron +1120%
Contains more CopperCopper +2057.1%
Contains more ZincZinc +2900%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +6350%
Contains less SodiumSodium -98.2%
~equal in Selenium ~0.6µg

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%
Sugar
Sugar
0
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% 0% 0% 0% 4.4% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +221.1%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Sugar DV% diff.
Vitamin A 709µg 0µg 79%
Carbs 20.12g 99.98g 27%
Vitamin B6 0.209mg 0mg 16%
Vitamin B5 0.8mg 0mg 16%
Copper 0.151mg 0.007mg 16%
Calories 86kcal 387kcal 15%
Fiber 3g 0g 12%
Manganese 0.258mg 0.004mg 11%
Potassium 337mg 2mg 10%
Phosphorus 47mg 0mg 7%
Vitamin B1 0.078mg 0mg 7%
Iron 0.61mg 0.05mg 7%
Magnesium 25mg 0mg 6%
Starch 12.65g 5%
Zinc 0.3mg 0.01mg 3%
Calcium 30mg 1mg 3%
Folate 11µg 0µg 3%
Protein 1.57g 0g 3%
Vitamin B2 0.061mg 0.019mg 3%
Vitamin B3 0.557mg 0mg 3%
Vitamin C 2.4mg 0mg 3%
Vitamin K 1.8µg 0µg 2%
Sodium 55mg 1mg 2%
Vitamin E 0.26mg 0mg 2%
Choline 12.3mg 0mg 2%
Fructose 0.7g 0g 1%
Fats 0.05g 0g 0%
Net carbs 17.12g 99.98g N/A
Sugar 4.18g 99.8g N/A
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.018g 0g 0%
Monounsaturated fat 0.001g 0g 0%
Polyunsaturated fat 0.014g 0g 0%
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
Sugar
Sugar
1
100%
Protein: 0 g
Fats: 0 g
Carbs: 99.98 g
Water: 0.02 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more WaterWater +386300%
Contains more OtherOther +∞%
Contains more CarbsCarbs +396.9%

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
Sugar
Sugar
1
100%
Starch: 0 g
Sucrose: 99.8 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +3860.3%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169655/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.