Sweet potato vs. Wafer — In-Depth Nutrition Comparison
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The main differences between sweet potato and wafer
- Sweet potato is richer in vitamin A and vitamin B6, yet wafer is richer in iron, copper, manganese, vitamin B2, vitamin B3, and phosphorus.
- Daily need coverage for vitamin A for sweet potato is 284% higher.
- Sweet potato contains 4 times more vitamin B6 than wafer. Sweet potato contains 0.209mg of vitamin B6, while wafer contains 0.051mg.
- Sweet potato contains less sodium.
Food types used in this article are Sweet potato, raw, unprepared and Cookies, chocolate wafers.
Infographic
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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.
| Contains more PotassiumPotassium | +60.5% |
| Contains less SodiumSodium | -90.5% |
| Contains more MagnesiumMagnesium | +112% |
| Contains more IronIron | +557.4% |
| Contains more CopperCopper | +206.6% |
| Contains more ZincZinc | +263.3% |
| Contains more PhosphorusPhosphorus | +180.9% |
| Contains more ManganeseManganese | +169.8% |
| Contains more SeleniumSelenium | +850% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +23533.3% |
| Contains more Vitamin B5Vitamin B5 | +110% |
| Contains more Vitamin B6Vitamin B6 | +309.8% |
| Contains more Vitamin EVitamin E | +176.9% |
| Contains more Vitamin B1Vitamin B1 | +160.3% |
| Contains more Vitamin B2Vitamin B2 | +336.1% |
| Contains more Vitamin B3Vitamin B3 | +413.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +33.3% |
| Contains more FolateFolate | +327.3% |
| Contains more CholineCholine | +16.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
| Contains more WaterWater | +1617.3% |
| Contains more ProteinProtein | +320.4% |
| Contains more FatsFats | +28300% |
| Contains more CarbsCarbs | +261.3% |
| Contains more OtherOther | +104.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.018 g
Monounsaturated fat:
Mono. Fat
0.001 g
Polyunsaturated fat:
Poly. Fat
0.014 g
Saturated fat:
Sat. Fat
4.241 g
Monounsaturated fat:
Mono. Fat
4.865 g
Polyunsaturated fat:
Poly. Fat
4.153 g
| Contains less Sat. FatSaturated fat | -99.6% |
| Contains more Mono. FatMonounsaturated fat | +486400% |
| Contains more Poly. FatPolyunsaturated fat | +29564.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin A | 709µg | 3µg | 78% |
| Iron | 0.61mg | 4.01mg | 43% |
| Copper | 0.151mg | 0.463mg | 35% |
| Polyunsaturated fat | 0.014g | 4.153g | 28% |
| Sodium | 55mg | 580mg | 23% |
| Fats | 0.05g | 14.2g | 22% |
| Saturated fat | 0.018g | 4.241g | 19% |
| Manganese | 0.258mg | 0.696mg | 19% |
| Carbs | 20.12g | 72.7g | 18% |
| Calories | 86kcal | 433kcal | 17% |
| Vitamin B2 | 0.061mg | 0.266mg | 16% |
| Vitamin B3 | 0.557mg | 2.858mg | 14% |
| Monounsaturated fat | 0.001g | 4.865g | 12% |
| Vitamin B6 | 0.209mg | 0.051mg | 12% |
| Phosphorus | 47mg | 132mg | 12% |
| Vitamin B1 | 0.078mg | 0.203mg | 10% |
| Protein | 1.57g | 6.6g | 10% |
| Selenium | 0.6µg | 5.7µg | 9% |
| Folate | 11µg | 47µg | 9% |
| Vitamin B5 | 0.8mg | 0.381mg | 8% |
| Magnesium | 25mg | 53mg | 7% |
| Zinc | 0.3mg | 1.09mg | 7% |
| Starch | 12.65g | 5% | |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Potassium | 337mg | 210mg | 4% |
| Vitamin E | 0.26mg | 0.72mg | 3% |
| Caffeine | 0mg | 10mg | 3% |
| Vitamin C | 2.4mg | 0mg | 3% |
| Fiber | 3g | 3.4g | 2% |
| Cholesterol | 0mg | 2mg | 1% |
| Fructose | 0.7g | 1% | |
| Vitamin K | 1.8µg | 2.4µg | 1% |
| Net carbs | 17.12g | 69.3g | N/A |
| Calcium | 30mg | 31mg | 0% |
| Sugar | 4.18g | 37.43g | N/A |
| Choline | 12.3mg | 14.3mg | 0% |
| Tryptophan | 0.031mg | 0.096mg | 0% |
| Threonine | 0.083mg | 0.22mg | 0% |
| Isoleucine | 0.055mg | 0.261mg | 0% |
| Leucine | 0.092mg | 0.447mg | 0% |
| Lysine | 0.066mg | 0.281mg | 0% |
| Methionine | 0.029mg | 0.105mg | 0% |
| Phenylalanine | 0.089mg | 0.308mg | 0% |
| Valine | 0.086mg | 0.323mg | 0% |
| Histidine | 0.031mg | 0.128mg | 0% |
| Omega-3 - EPA | 0g | 0.003g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
21%
Minerals Daily Need Coverage Score
20%
65%
Comparison summary
Which food is lower in glycemic index?
Wafer is lower in glycemic index (difference - 9)
Which food is cheaper?
Wafer is cheaper (difference - $0.2)
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is richer in vitamins?
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
Sweet potato is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Sweet potato is lower in Sugar (difference - 33.25g)
Which food contains less Sodium?
Sweet potato contains less Sodium (difference - 525mg)
Which food is lower in Saturated fat?
Sweet potato is lower in Saturated fat (difference - 4.223g)