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  6. Sweet potato vs. Sweet and sour

Sweet potato vs. Sweet and sour — In-Depth Nutrition Comparison

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What are the differences between Sweet potato and Sweet and sour?

  • Sweet potato is higher in Vitamin A RAE, Vitamin B5, Vitamin B6, Fiber, Copper, Potassium, and Phosphorus, yet Sweet and sour is higher in Manganese, and Vitamin C.
  • Sweet potato's daily need coverage for Vitamin A RAE is 79% more.
  • Sweet potato has 30 times more Fiber than Sweet and sour. While Sweet potato has 3g of Fiber, Sweet and sour has only 0.1g.
  • The amount of Sodium in Sweet potato is lower.

We used Sweet potato, raw, unprepared and Sauce, sweet and sour, ready-to-serve types in this article.

Infographic

Sweet potato vs Sweet and sour 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.
Sweet potato
Sweet potato
9
:
1
Sweet and sour
Sweet and sour
Contains more Calcium +200%
Contains more Iron +190.5%
Contains more Magnesium +212.5%
Contains more Phosphorus +571.4%
Contains more Potassium +240.4%
Contains less Sodium -85.2%
Contains more Zinc +233.3%
Contains more Copper +91.1%
Contains more Selenium +50%
Contains more Manganese +195%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Sweet and sour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 8% 6% 3% 9% 49% 3% 27% 100% 3%
Contains more Calcium +200%
Contains more Iron +190.5%
Contains more Magnesium +212.5%
Contains more Phosphorus +571.4%
Contains more Potassium +240.4%
Contains less Sodium -85.2%
Contains more Zinc +233.3%
Contains more Copper +91.1%
Contains more Selenium +50%
Contains more Manganese +195%

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.
Sweet potato
Sweet potato
9
:
1
Sweet and sour
Sweet and sour
Contains more Vitamin A +141770%
Contains more Vitamin E +2500%
Contains more Vitamin B1 +62.5%
Contains more Vitamin B2 +221.1%
Contains more Vitamin B3 +197.9%
Contains more Vitamin B5 +760.2%
Contains more Vitamin B6 +294.3%
Contains more Folate +37.5%
Contains more Vitamin K +800%
Contains more Vitamin C +262.5%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Sweet and sour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 29% 12% 5% 4% 6% 13% 6% 0% 1%
Contains more Vitamin A +141770%
Contains more Vitamin E +2500%
Contains more Vitamin B1 +62.5%
Contains more Vitamin B2 +221.1%
Contains more Vitamin B3 +197.9%
Contains more Vitamin B5 +760.2%
Contains more Vitamin B6 +294.3%
Contains more Folate +37.5%
Contains more Vitamin K +800%
Contains more Vitamin C +262.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
3
:
2
Sweet and sour
Sweet and sour
Contains more Protein +481.5%
Contains more Fats +150%
Contains more Water +28.2%
Contains more Carbs +90%
Contains more Other +24.5%
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Sweet and sour
38% 60%
Protein: 0.27 g
Fats: 0.02 g
Carbs: 38.22 g
Water: 60.27 g
Other: 1.22 g
Contains more Protein +481.5%
Contains more Fats +150%
Contains more Water +28.2%
Contains more Carbs +90%
Contains more Other +24.5%

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 Sweet and sour
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Sweet and sour Opinion
Net carbs 17.12g 38.12g Sweet and sour
Protein 1.57g 0.27g Sweet potato
Fats 0.05g 0.02g Sweet potato
Carbs 20.12g 38.22g Sweet and sour
Calories 86kcal 150kcal Sweet and sour
Starch 12.65g Sweet potato
Fructose 0.7g Sweet potato
Sugar 4.18g 18.75g Sweet potato
Fiber 3g 0.1g Sweet potato
Calcium 30mg 10mg Sweet potato
Iron 0.61mg 0.21mg Sweet potato
Magnesium 25mg 8mg Sweet potato
Phosphorus 47mg 7mg Sweet potato
Potassium 337mg 99mg Sweet potato
Sodium 55mg 371mg Sweet potato
Zinc 0.3mg 0.09mg Sweet potato
Copper 0.151mg 0.079mg Sweet potato
Manganese 0.258mg 0.761mg Sweet and sour
Selenium 0.6µg 0.4µg Sweet potato
Vitamin A 14187IU 10IU Sweet potato
Vitamin A RAE 709µg 1µg Sweet potato
Vitamin E 0.26mg 0.01mg Sweet potato
Vitamin C 2.4mg 8.7mg Sweet and sour
Vitamin B1 0.078mg 0.048mg Sweet potato
Vitamin B2 0.061mg 0.019mg Sweet potato
Vitamin B3 0.557mg 0.187mg Sweet potato
Vitamin B5 0.8mg 0.093mg Sweet potato
Vitamin B6 0.209mg 0.053mg Sweet potato
Folate 11µg 8µg Sweet potato
Vitamin K 1.8µg 0.2µg Sweet potato
Tryptophan 0.031mg Sweet potato
Threonine 0.083mg Sweet potato
Isoleucine 0.055mg Sweet potato
Leucine 0.092mg Sweet potato
Lysine 0.066mg Sweet potato
Methionine 0.029mg Sweet potato
Phenylalanine 0.089mg Sweet potato
Valine 0.086mg Sweet potato
Histidine 0.031mg Sweet potato
Saturated Fat 0.018g 0g Sweet and sour
Monounsaturated Fat 0.001g 0g Sweet potato
Polyunsaturated fat 0.014g 0g Sweet potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Sweet and sour
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
85%
Sweet potato
6%
Sweet and sour
Minerals Daily Need Coverage Score
20%
Sweet potato
21%
Sweet and sour

Comparison summary

Which food is lower in Sugar?
Sweet potato
Sweet potato is lower in Sugar (difference - 14.57g)
Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 316mg)
Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Saturated Fat?
Sweet and sour
Sweet and sour is lower in Saturated Fat (difference - 0.018g)
Which food is cheaper?
Sweet and sour
Sweet and sour is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (70)

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. Sweet and sour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174066/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.