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  6. Sweet potato vs. Sweet roll

Sweet potato vs. Sweet roll — In-Depth Nutrition Comparison

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Summary of differences between sweet potato and sweet roll

  • Sweet potato has more vitamin A; however, sweet roll is higher in selenium, vitamin B1, vitamin B2, folate, iron, vitamin E, and vitamin B3.
  • Sweet potato covers your daily need for vitamin A, 279% more than sweet roll.
  • Sweet potato has less saturated fat.
  • The glycemic index of sweet potato is higher.

These are the specific foods used in this comparison Sweet potato, raw, unprepared and Sweet rolls, cinnamon, commercially prepared with raisins.

Infographic

Sweet potato vs Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Contains more MagnesiumMagnesium +47.1%
Contains more PotassiumPotassium +203.6%
Contains more CopperCopper +71.6%
Contains less SodiumSodium -81.9%
Contains more CalciumCalcium +140%
Contains more IronIron +162.3%
Contains more ZincZinc +96.7%
Contains more PhosphorusPhosphorus +61.7%
Contains more ManganeseManganese +16.3%
Contains more SeleniumSelenium +2733.3%

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Contains more Vitamin CVitamin C +20%
Contains more Vitamin AVitamin A +1043.5%
Contains more Vitamin B5Vitamin B5 +97%
Contains more Vitamin B6Vitamin B6 +95.3%
Contains more Vitamin EVitamin E +665.4%
Contains more Vitamin B1Vitamin B1 +315.4%
Contains more Vitamin B2Vitamin B2 +334.4%
Contains more Vitamin B3Vitamin B3 +328%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +144.4%
Contains more FolateFolate +554.5%
Contains more CholineCholine +235.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Sweet roll DV% diff.
Vitamin A 709µg 62µg 72%
Polyunsaturated fat 0.014g 7.473g 50%
Selenium 0.6µg 17µg 30%
Fats 0.05g 16.4g 25%
Cholesterol 0mg 66mg 22%
Vitamin B1 0.078mg 0.324mg 21%
Vitamin B2 0.061mg 0.265mg 16%
Folate 11µg 72µg 15%
Saturated fat 0.018g 3.079g 14%
Calories 86kcal 372kcal 14%
Iron 0.61mg 1.6mg 12%
Monounsaturated fat 0.001g 4.797g 12%
Vitamin E 0.26mg 1.99mg 12%
Sodium 55mg 304mg 11%
Vitamin B3 0.557mg 2.384mg 11%
Carbs 20.12g 50.9g 10%
Protein 1.57g 6.2g 9%
Vitamin B6 0.209mg 0.107mg 8%
Vitamin B5 0.8mg 0.406mg 8%
Copper 0.151mg 0.088mg 7%
Potassium 337mg 111mg 7%
Vitamin B12 0µg 0.14µg 6%
Choline 12.3mg 41.3mg 5%
Starch 12.65g 5%
Calcium 30mg 72mg 4%
Phosphorus 47mg 76mg 4%
Zinc 0.3mg 0.59mg 3%
Fiber 3g 2.4g 2%
Manganese 0.258mg 0.3mg 2%
Vitamin K 1.8µg 4.4µg 2%
Magnesium 25mg 17mg 2%
Fructose 0.7g 1%
Vitamin C 2.4mg 2mg 0%
Net carbs 17.12g 48.5g N/A
Sugar 4.18g 31.73g N/A
Tryptophan 0.031mg 0.074mg 0%
Threonine 0.083mg 0.211mg 0%
Isoleucine 0.055mg 0.259mg 0%
Leucine 0.092mg 0.458mg 0%
Lysine 0.066mg 0.243mg 0%
Methionine 0.029mg 0.117mg 0%
Phenylalanine 0.089mg 0.3mg 0%
Valine 0.086mg 0.291mg 0%
Histidine 0.031mg 0.145mg 0%
Omega-3 - DHA 0g 0.004g N/A

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
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more WaterWater +211.6%
Contains more ProteinProtein +294.9%
Contains more FatsFats +32700%
Contains more CarbsCarbs +153%
Contains more OtherOther +73.5%

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
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +479600%
Contains more Poly. FatPolyunsaturated fat +53278.6%

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 roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.