Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Sweet potato
  5. Compare
  6. Sweet potato vs. Vegetable

Sweet potato vs. Vegetable — In-Depth Nutrition Comparison

Compare

Differences between Sweet potato and Vegetable

  • Sweet potato has more Vitamin A RAE, Vitamin B5, Vitamin B6, and Copper, while Vegetable has more Vitamin K, Fiber, and Manganese.
  • Sweet potato's daily need coverage for Vitamin A RAE is 55% higher.
  • Vegetable contains 5 times less Vitamin B5 than Sweet potato. Sweet potato contains 0.8mg of Vitamin B5, while Vegetable contains 0.151mg.

The food types used in this comparison are Sweet potato, raw, unprepared and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Sweet potato vs Vegetable 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
5
:
5
Vegetable
Vegetable
Contains more Calcium +20%
Contains more Magnesium +13.6%
Contains more Potassium +99.4%
Contains more Copper +81.9%
Contains more Selenium +100%
Contains more Iron +34.4%
Contains less Sodium -36.4%
Contains more Zinc +63.3%
Contains more Manganese +46.9%
Equal in Phosphorus - 51
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Contains more Calcium +20%
Contains more Magnesium +13.6%
Contains more Potassium +99.4%
Contains more Copper +81.9%
Contains more Selenium +100%
Contains more Iron +34.4%
Contains less Sodium -36.4%
Contains more Zinc +63.3%
Contains more Manganese +46.9%
Equal in Phosphorus - 51

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
4
:
6
Vegetable
Vegetable
Contains more Vitamin A +231.7%
Contains more Vitamin B5 +429.8%
Contains more Vitamin B6 +182.4%
Contains more Vitamin E +46.2%
Contains more Vitamin C +33.3%
Contains more Vitamin B2 +96.7%
Contains more Vitamin B3 +52.8%
Contains more Folate +72.7%
Contains more Vitamin K +1205.6%
Equal in Vitamin B1 - 0.071
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%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Contains more Vitamin A +231.7%
Contains more Vitamin B5 +429.8%
Contains more Vitamin B6 +182.4%
Contains more Vitamin E +46.2%
Contains more Vitamin C +33.3%
Contains more Vitamin B2 +96.7%
Contains more Vitamin B3 +52.8%
Contains more Folate +72.7%
Contains more Vitamin K +1205.6%
Equal in Vitamin B1 - 0.071

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
2
:
3
Vegetable
Vegetable
Contains more Carbs +53.7%
Contains more Other +46.3%
Contains more Protein +82.2%
Contains more Fats +200%
Equal in Water - 83.23
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more Carbs +53.7%
Contains more Other +46.3%
Contains more Protein +82.2%
Contains more Fats +200%
Equal in Water - 83.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
2
Vegetable
Vegetable
Contains less Saturated Fat -41.9%
Contains more Monounsaturated Fat +900%
Contains more Polyunsaturated fat +414.3%
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Contains less Saturated Fat -41.9%
Contains more Monounsaturated Fat +900%
Contains more Polyunsaturated fat +414.3%

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 Vegetable
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Vegetable Opinion
Net carbs 17.12g 8.69g Sweet potato
Protein 1.57g 2.86g Vegetable
Fats 0.05g 0.15g Vegetable
Carbs 20.12g 13.09g Sweet potato
Calories 86kcal 65kcal Sweet potato
Starch 12.65g Sweet potato
Fructose 0.7g Sweet potato
Sugar 4.18g 3.12g Vegetable
Fiber 3g 4.4g Vegetable
Calcium 30mg 25mg Sweet potato
Iron 0.61mg 0.82mg Vegetable
Magnesium 25mg 22mg Sweet potato
Phosphorus 47mg 51mg Vegetable
Potassium 337mg 169mg Sweet potato
Sodium 55mg 35mg Vegetable
Zinc 0.3mg 0.49mg Vegetable
Copper 0.151mg 0.083mg Sweet potato
Manganese 0.258mg 0.379mg Vegetable
Selenium 0.6µg 0.3µg Sweet potato
Vitamin A 14187IU 4277IU Sweet potato
Vitamin A RAE 709µg 214µg Sweet potato
Vitamin E 0.26mg 0.38mg Vegetable
Vitamin C 2.4mg 3.2mg Vegetable
Vitamin B1 0.078mg 0.071mg Sweet potato
Vitamin B2 0.061mg 0.12mg Vegetable
Vitamin B3 0.557mg 0.851mg Vegetable
Vitamin B5 0.8mg 0.151mg Sweet potato
Vitamin B6 0.209mg 0.074mg Sweet potato
Folate 11µg 19µg Vegetable
Vitamin K 1.8µg 23.5µg Vegetable
Tryptophan 0.031mg 0.029mg Sweet potato
Threonine 0.083mg 0.115mg Vegetable
Isoleucine 0.055mg 0.139mg Vegetable
Leucine 0.092mg 0.19mg Vegetable
Lysine 0.066mg 0.17mg Vegetable
Methionine 0.029mg 0.034mg Vegetable
Phenylalanine 0.089mg 0.12mg Vegetable
Valine 0.086mg 0.149mg Vegetable
Histidine 0.031mg 0.073mg Vegetable
Saturated Fat 0.018g 0.031g Sweet potato
Monounsaturated Fat 0.001g 0.01g Vegetable
Polyunsaturated fat 0.014g 0.072g Vegetable

Which food is preferable for your diet?

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

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
36%
Vegetable
Minerals Daily Need Coverage Score
20%
Sweet potato
19%
Vegetable

Comparison summary

Which food is lower in Sugar?
Vegetable
Vegetable is lower in Sugar (difference - 1.06g)
Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 20mg)
Which food is lower in glycemic index?
Vegetable
Vegetable is lower in glycemic index (difference - 4)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.013g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.