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  6. Sweet potato vs. Walnut

Sweet potato vs. Walnut — In-Depth Nutrition Comparison

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Important differences between sweet potato and walnut

  • Sweet potato has more vitamin A; however, walnut has more copper, manganese, phosphorus, magnesium, iron, zinc, vitamin B6, and vitamin B1.
  • Sweet potato's daily need coverage for vitamin A is 283% more.
  • Sweet potato is lower in saturated fat.
  • Sweet potato has a higher glycemic index than walnut.

The food varieties used in the comparison are Sweet potato, raw, unprepared and Nuts, walnuts, english.

Infographic

Sweet potato vs Walnut 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%
Walnut
Walnut
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more MagnesiumMagnesium +532%
Contains more CalciumCalcium +226.7%
Contains more PotassiumPotassium +30.9%
Contains more IronIron +377%
Contains more CopperCopper +950.3%
Contains more ZincZinc +930%
Contains more PhosphorusPhosphorus +636.2%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +1223.3%
Contains more SeleniumSelenium +716.7%

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%
Walnut
Walnut
8
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin CVitamin C +84.6%
Contains more Vitamin AVitamin A +70800%
Contains more Vitamin B5Vitamin B5 +40.4%
Contains more Vitamin EVitamin E +169.2%
Contains more Vitamin B1Vitamin B1 +337.2%
Contains more Vitamin B2Vitamin B2 +145.9%
Contains more Vitamin B3Vitamin B3 +102%
Contains more Vitamin B6Vitamin B6 +156.9%
Contains more Vitamin KVitamin K +50%
Contains more FolateFolate +790.9%
Contains more CholineCholine +218.7%
~equal in Vitamin D ~0µg
~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
Walnut
Walnut
3
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more CarbsCarbs +46.8%
Contains more WaterWater +1798.8%
Contains more ProteinProtein +870.1%
Contains more FatsFats +130320%
Contains more OtherOther +81.6%

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
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +893200%
Contains more Poly. FatPolyunsaturated fat +336857.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Walnut
Walnut
0
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +20983.3%
Contains more GlucoseGlucose +1100%
Contains more FructoseFructose +677.8%
~equal in Sucrose ~2.43g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 Walnut
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Walnut DV% diff.
Polyunsaturated fat 0.014g 47.174g 314%
Copper 0.151mg 1.586mg 159%
Manganese 0.258mg 3.414mg 137%
Fats 0.05g 65.21g 100%
Vitamin A 709µg 1µg 79%
Phosphorus 47mg 346mg 43%
Magnesium 25mg 158mg 32%
Iron 0.61mg 2.91mg 29%
Calories 86kcal 654kcal 28%
Saturated fat 0.018g 6.126g 28%
Protein 1.57g 15.23g 27%
Vitamin B6 0.209mg 0.537mg 25%
Zinc 0.3mg 3.09mg 25%
Monounsaturated fat 0.001g 8.933g 22%
Folate 11µg 98µg 22%
Vitamin B1 0.078mg 0.341mg 22%
Fiber 3g 6.7g 15%
Selenium 0.6µg 4.9µg 8%
Calcium 30mg 98mg 7%
Vitamin B2 0.061mg 0.15mg 7%
Starch 12.65g 0.06g 5%
Vitamin B5 0.8mg 0.57mg 5%
Choline 12.3mg 39.2mg 5%
Vitamin B3 0.557mg 1.125mg 4%
Vitamin E 0.26mg 0.7mg 3%
Potassium 337mg 441mg 3%
Sodium 55mg 2mg 2%
Carbs 20.12g 13.71g 2%
Vitamin K 1.8µg 2.7µg 1%
Vitamin C 2.4mg 1.3mg 1%
Fructose 0.7g 0.09g 1%
Net carbs 17.12g 7.01g N/A
Sugar 4.18g 2.61g N/A
Tryptophan 0.031mg 0.17mg 0%
Threonine 0.083mg 0.596mg 0%
Isoleucine 0.055mg 0.625mg 0%
Leucine 0.092mg 1.17mg 0%
Lysine 0.066mg 0.424mg 0%
Methionine 0.029mg 0.236mg 0%
Phenylalanine 0.089mg 0.711mg 0%
Valine 0.086mg 0.753mg 0%
Histidine 0.031mg 0.391mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Walnut
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
32%
Walnut
Minerals Daily Need Coverage Score
20%
Sweet potato
152%
Walnut

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 1.57g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 53mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 70)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 6.108g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $4.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.