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  6. Sweet potato vs. Whey

Sweet potato vs. Whey — In-Depth Nutrition Comparison

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Differences between sweet potato and whey

  • Sweet potato has more vitamin A, copper, vitamin B6, fiber, manganese, vitamin B5, iron, and potassium, while whey has more vitamin B12 and vitamin B2.
  • Sweet potato's daily need coverage for vitamin A is 283% higher.
  • Whey has a lower glycemic index. The glycemic index of whey is 43, while the glycemic index of sweet potato is 70.

The food types used in this comparison are Sweet potato, raw, unprepared and Whey, sweet, fluid.

Infographic

Sweet potato vs Whey 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%
Whey
Whey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +212.5%
Contains more PotassiumPotassium +109.3%
Contains more IronIron +916.7%
Contains more CopperCopper +3675%
Contains more ZincZinc +130.8%
Contains more ManganeseManganese +25700%
Contains more CalciumCalcium +56.7%
Contains more SeleniumSelenium +216.7%
~equal in Phosphorus ~46mg
~equal in Sodium ~54mg

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%
Whey
Whey
3
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin CVitamin C +2300%
Contains more Vitamin AVitamin A +23533.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +116.7%
Contains more Vitamin B3Vitamin B3 +652.7%
Contains more Vitamin B5Vitamin B5 +108.9%
Contains more Vitamin B6Vitamin B6 +574.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1000%
Contains more Vitamin B2Vitamin B2 +159%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +30.1%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Sweet potato Whey DV% diff.
Vitamin A 709µg 3µg 78%
Copper 0.151mg 0.004mg 16%
Vitamin B6 0.209mg 0.031mg 14%
Vitamin B12 0µg 0.28µg 12%
Fiber 3g 0g 12%
Manganese 0.258mg 0.001mg 11%
Vitamin B5 0.8mg 0.383mg 8%
Iron 0.61mg 0.06mg 7%
Vitamin B2 0.061mg 0.158mg 7%
Carbs 20.12g 5.14g 5%
Potassium 337mg 161mg 5%
Starch 12.65g 5%
Vitamin B1 0.078mg 0.036mg 4%
Magnesium 25mg 8mg 4%
Folate 11µg 1µg 3%
Vitamin B3 0.557mg 0.074mg 3%
Calories 86kcal 27kcal 3%
Vitamin C 2.4mg 0.1mg 3%
Vitamin E 0.26mg 0mg 2%
Zinc 0.3mg 0.13mg 2%
Selenium 0.6µg 1.9µg 2%
Vitamin K 1.8µg 0µg 2%
Calcium 30mg 47mg 2%
Fructose 0.7g 1%
Saturated fat 0.018g 0.23g 1%
Choline 12.3mg 16mg 1%
Cholesterol 0mg 2mg 1%
Protein 1.57g 0.85g 1%
Fats 0.05g 0.36g 0%
Net carbs 17.12g 5.14g N/A
Sugar 4.18g 5.14g N/A
Phosphorus 47mg 46mg 0%
Sodium 55mg 54mg 0%
Monounsaturated fat 0.001g 0.1g 0%
Polyunsaturated fat 0.014g 0.011g 0%
Tryptophan 0.031mg 0.013mg 0%
Threonine 0.083mg 0.054mg 0%
Isoleucine 0.055mg 0.047mg 0%
Leucine 0.092mg 0.078mg 0%
Lysine 0.066mg 0.068mg 0%
Methionine 0.029mg 0.016mg 0%
Phenylalanine 0.089mg 0.027mg 0%
Valine 0.086mg 0.046mg 0%
Histidine 0.031mg 0.016mg 0%

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
Whey
Whey
2
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +84.7%
Contains more CarbsCarbs +291.4%
Contains more OtherOther +84.9%
Contains more FatsFats +620%
Contains more WaterWater +20.5%

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
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains less Sat. FatSaturated fat -92.2%
Contains more Poly. FatPolyunsaturated fat +27.3%
Contains more Mono. FatMonounsaturated fat +9900%

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.