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  6. Sweet potato vs. White Bread

Sweet potato vs. White Bread — In-Depth Nutrition Comparison

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What are the main differences between Sweet potato and White Bread?

  • Sweet potato is richer in Vitamin A RAE, while White Bread is higher in Selenium, Vitamin B1, Iron, Vitamin B3, Folate, Vitamin B2, Manganese, and Calcium.
  • Sweet potato's daily need coverage for Vitamin A RAE is 79% higher.
  • Sweet potato is lower in Sodium.

We used Sweet potato, raw, unprepared and Bread, white, commercially prepared (includes soft bread crumbs) types in this comparison.

Infographic

Sweet potato vs White Bread 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.
Sweet potato
Sweet potato
4
:
6
White Bread
White Bread
Contains more Potassium +167.5%
Contains less Sodium -88.8%
Contains more Copper +49.5%
Contains more Calcium +380%
Contains more Iron +491.8%
Contains more Phosphorus +108.5%
Contains more Zinc +146.7%
Contains more Manganese +107.8%
Contains more Selenium +3566.7%
Equal in Magnesium - 23
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Contains more Potassium +167.5%
Contains less Sodium -88.8%
Contains more Copper +49.5%
Contains more Calcium +380%
Contains more Iron +491.8%
Contains more Phosphorus +108.5%
Contains more Zinc +146.7%
Contains more Manganese +107.8%
Contains more Selenium +3566.7%
Equal in Magnesium - 23

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.
Sweet potato
Sweet potato
6
:
4
White Bread
White Bread
Contains more Vitamin A +1418600%
Contains more Vitamin E +18.2%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +49.3%
Contains more Vitamin B6 +140.2%
Contains more Vitamin K +800%
Contains more Vitamin B1 +583.3%
Contains more Vitamin B2 +298.4%
Contains more Vitamin B3 +758.2%
Contains more Folate +909.1%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
White Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 134% 57% 90% 33% 21% 84% 0% 1%
Contains more Vitamin A +1418600%
Contains more Vitamin E +18.2%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +49.3%
Contains more Vitamin B6 +140.2%
Contains more Vitamin K +800%
Contains more Vitamin B1 +583.3%
Contains more Vitamin B2 +298.4%
Contains more Vitamin B3 +758.2%
Contains more Folate +909.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
4
White Bread
White Bread
Contains more Water +112.2%
Contains more Protein +463.7%
Contains more Fats +6560%
Contains more Carbs +145.6%
Contains more Other +102%
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
White Bread
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more Water +112.2%
Contains more Protein +463.7%
Contains more Fats +6560%
Contains more Carbs +145.6%
Contains more Other +102%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
2
White Bread
White Bread
Contains less Saturated Fat -97.4%
Contains more Monounsaturated Fat +59800%
Contains more Polyunsaturated fat +11342.9%
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Contains less Saturated Fat -97.4%
Contains more Monounsaturated Fat +59800%
Contains more Polyunsaturated fat +11342.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
4
White Bread
White Bread
Contains more Sucrose +∞%
Contains more Starch +193.8%
Contains more Glucose +63.5%
Contains more Fructose +247.1%
Contains more Maltose +∞%
Sweet potato
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
White Bread
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Starch +193.8%
Contains more Glucose +63.5%
Contains more Fructose +247.1%
Contains more Maltose +∞%

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 White Bread
Rich in minerals ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sweet potato White Bread Opinion
Net carbs 17.12g 46.72g White Bread
Protein 1.57g 8.85g White Bread
Fats 0.05g 3.33g White Bread
Carbs 20.12g 49.42g White Bread
Calories 86kcal 266kcal White Bread
Starch 12.65g 37.17g White Bread
Fructose 0.7g 2.43g White Bread
Sugar 4.18g 5.67g Sweet potato
Fiber 3g 2.7g Sweet potato
Calcium 30mg 144mg White Bread
Iron 0.61mg 3.61mg White Bread
Magnesium 25mg 23mg Sweet potato
Phosphorus 47mg 98mg White Bread
Potassium 337mg 126mg Sweet potato
Sodium 55mg 490mg Sweet potato
Zinc 0.3mg 0.74mg White Bread
Copper 0.151mg 0.101mg Sweet potato
Manganese 0.258mg 0.536mg White Bread
Selenium 0.6µg 22µg White Bread
Vitamin A 14187IU 1IU Sweet potato
Vitamin A RAE 709µg 0µg Sweet potato
Vitamin E 0.26mg 0.22mg Sweet potato
Vitamin C 2.4mg 0mg Sweet potato
Vitamin B1 0.078mg 0.533mg White Bread
Vitamin B2 0.061mg 0.243mg White Bread
Vitamin B3 0.557mg 4.78mg White Bread
Vitamin B5 0.8mg 0.536mg Sweet potato
Vitamin B6 0.209mg 0.087mg Sweet potato
Folate 11µg 111µg White Bread
Vitamin K 1.8µg 0.2µg Sweet potato
Tryptophan 0.031mg Sweet potato
Threonine 0.083mg Sweet potato
Isoleucine 0.055mg Sweet potato
Leucine 0.092mg Sweet potato
Lysine 0.066mg Sweet potato
Methionine 0.029mg Sweet potato
Phenylalanine 0.089mg Sweet potato
Valine 0.086mg Sweet potato
Histidine 0.031mg Sweet potato
Trans Fat 0g 0.027g Sweet potato
Saturated Fat 0.018g 0.698g Sweet potato
Omega-3 - EPA 0g 0.001g White Bread
Monounsaturated Fat 0.001g 0.599g White Bread
Polyunsaturated fat 0.014g 1.602g White Bread
Omega-6 - Eicosadienoic acid 0g 0.002g White Bread
Omega-3 - ALA 0.166g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato White Bread
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
85%
Sweet potato
35%
White Bread
Minerals Daily Need Coverage Score
20%
Sweet potato
56%
White Bread

Comparison summary

Which food is richer in minerals?
White Bread
White Bread is relatively richer in minerals
Which food is cheaper?
White Bread
White Bread is cheaper (difference - $0.2)
Which food is lower in Sugar?
Sweet potato
Sweet potato is lower in Sugar (difference - 1.49g)
Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 435mg)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.68g)
Which food is lower in glycemic index?
Sweet potato
Sweet potato is lower in glycemic index (difference - 3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.