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Sweet potato vs. Vegetable — In-Depth Nutrition Comparison

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Differences between sweet potato and vegetable

  • Sweet potato has more vitamin A, vitamin B5, vitamin B6, and copper, while vegetable has more vitamin K, fiber, and manganese.
  • Sweet potato's daily need coverage for vitamin A is 198% 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.
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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +13.6%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +99.4%
Contains more CopperCopper +81.9%
Contains more SeleniumSelenium +100%
Contains more IronIron +34.4%
Contains more ZincZinc +63.3%
Contains less SodiumSodium -36.4%
Contains more ManganeseManganese +46.9%
~equal in Phosphorus ~51mg

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin AVitamin A +231.3%
Contains more Vitamin B5Vitamin B5 +429.8%
Contains more Vitamin B6Vitamin B6 +182.4%
Contains more Vitamin CVitamin C +33.3%
Contains more Vitamin EVitamin E +46.2%
Contains more Vitamin B2Vitamin B2 +96.7%
Contains more Vitamin B3Vitamin B3 +52.8%
Contains more Vitamin KVitamin K +1205.6%
Contains more FolateFolate +72.7%
Contains more CholineCholine +95.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.071mg
~equal in Vitamin B12 ~0µg

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
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 CarbsCarbs +53.7%
Contains more OtherOther +46.3%
Contains more ProteinProtein +82.2%
Contains more FatsFats +200%
~equal in Water ~83.23g

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% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains less Sat. FatSaturated fat -41.9%
Contains more Mono. FatMonounsaturated fat +900%
Contains more Poly. FatPolyunsaturated 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 DV% diff.
Vitamin A 709µg 214µg 55%
Vitamin K 1.8µg 23.5µg 18%
Vitamin B5 0.8mg 0.151mg 13%
Vitamin B6 0.209mg 0.074mg 10%
Copper 0.151mg 0.083mg 8%
Fiber 3g 4.4g 6%
Potassium 337mg 169mg 5%
Vitamin B2 0.061mg 0.12mg 5%
Starch 12.65g 5%
Manganese 0.258mg 0.379mg 5%
Iron 0.61mg 0.82mg 3%
Protein 1.57g 2.86g 3%
Vitamin B3 0.557mg 0.851mg 2%
Carbs 20.12g 13.09g 2%
Zinc 0.3mg 0.49mg 2%
Folate 11µg 19µg 2%
Choline 12.3mg 24.1mg 2%
Calories 86kcal 65kcal 1%
Selenium 0.6µg 0.3µg 1%
Vitamin B1 0.078mg 0.071mg 1%
Vitamin E 0.26mg 0.38mg 1%
Magnesium 25mg 22mg 1%
Sodium 55mg 35mg 1%
Vitamin C 2.4mg 3.2mg 1%
Fructose 0.7g 1%
Phosphorus 47mg 51mg 1%
Calcium 30mg 25mg 1%
Fats 0.05g 0.15g 0%
Net carbs 17.12g 8.69g N/A
Sugar 4.18g 3.12g N/A
Saturated fat 0.018g 0.031g 0%
Monounsaturated fat 0.001g 0.01g 0%
Polyunsaturated fat 0.014g 0.072g 0%
Tryptophan 0.031mg 0.029mg 0%
Threonine 0.083mg 0.115mg 0%
Isoleucine 0.055mg 0.139mg 0%
Leucine 0.092mg 0.19mg 0%
Lysine 0.066mg 0.17mg 0%
Methionine 0.029mg 0.034mg 0%
Phenylalanine 0.089mg 0.12mg 0%
Valine 0.086mg 0.149mg 0%
Histidine 0.031mg 0.073mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Vegetable
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
31%
Sweet potato
20%
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.