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  6. Sweet potato vs. Waffle

Sweet potato vs. Waffle — In-Depth Nutrition Comparison

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The main differences between sweet potato and waffle

  • Sweet potato is richer in vitamin A, yet waffle is richer in selenium, calcium, vitamin B2, iron, phosphorus, and vitamin B1.
  • Daily need coverage for vitamin A for sweet potato is 279% higher.
  • Sweet potato contains less sodium.

Food types used in this article are Sweet potato, raw, unprepared and Waffles, plain, prepared from recipe.

Infographic

Sweet potato vs Waffle 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%
Waffle
Waffle
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
Contains more MagnesiumMagnesium +31.6%
Contains more PotassiumPotassium +111.9%
Contains more CopperCopper +143.5%
Contains less SodiumSodium -89.2%
Contains more CalciumCalcium +750%
Contains more IronIron +278.7%
Contains more ZincZinc +126.7%
Contains more PhosphorusPhosphorus +304.3%
Contains more SeleniumSelenium +7600%
~equal in Manganese ~0.265mg

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%
Waffle
Waffle
5
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin AVitamin A +990.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +64.9%
Contains more Vitamin B6Vitamin B6 +273.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +237.2%
Contains more Vitamin B2Vitamin B2 +468.9%
Contains more Vitamin B3Vitamin B3 +272.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +318.2%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Sweet potato Waffle DV% diff.
Selenium 0.6µg 46.2µg 83%
Vitamin A 709µg 65µg 72%
Polyunsaturated fat 0.014g 6.785g 45%
Cholesterol 0mg 69mg 23%
Calcium 30mg 255mg 23%
Vitamin B2 0.061mg 0.347mg 22%
Fats 0.05g 14.1g 22%
Iron 0.61mg 2.31mg 21%
Phosphorus 47mg 190mg 20%
Sodium 55mg 511mg 20%
Vitamin B1 0.078mg 0.263mg 15%
Saturated fat 0.018g 2.866g 13%
Protein 1.57g 7.9g 13%
Vitamin B6 0.209mg 0.056mg 12%
Fiber 3g 12%
Vitamin B12 0µg 0.25µg 10%
Calories 86kcal 291kcal 10%
Copper 0.151mg 0.062mg 10%
Monounsaturated fat 0.001g 3.521g 9%
Vitamin B3 0.557mg 2.073mg 9%
Folate 11µg 46µg 9%
Vitamin B5 0.8mg 0.485mg 6%
Starch 12.65g 5%
Potassium 337mg 159mg 5%
Carbs 20.12g 32.9g 4%
Zinc 0.3mg 0.68mg 3%
Vitamin E 0.26mg 2%
Vitamin C 2.4mg 0.4mg 2%
Vitamin K 1.8µg 2%
Choline 12.3mg 2%
Fructose 0.7g 1%
Magnesium 25mg 19mg 1%
Net carbs 17.12g 32.9g N/A
Sugar 4.18g N/A
Manganese 0.258mg 0.265mg 0%
Tryptophan 0.031mg 0.099mg 0%
Threonine 0.083mg 0.289mg 0%
Isoleucine 0.055mg 0.362mg 0%
Leucine 0.092mg 0.63mg 0%
Lysine 0.066mg 0.384mg 0%
Methionine 0.029mg 0.179mg 0%
Phenylalanine 0.089mg 0.395mg 0%
Valine 0.086mg 0.409mg 0%
Histidine 0.031mg 0.187mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.006g 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
Waffle
Waffle
4
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more WaterWater +84%
Contains more ProteinProtein +403.2%
Contains more FatsFats +28100%
Contains more CarbsCarbs +63.5%
Contains more OtherOther +216.3%

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
Waffle
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +352000%
Contains more Poly. FatPolyunsaturated fat +48364.3%

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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.