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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, 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 is 284% 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
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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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more PotassiumPotassium +167.5%
Contains more CopperCopper +49.5%
Contains less SodiumSodium -88.8%
Contains more CalciumCalcium +380%
Contains more IronIron +491.8%
Contains more ZincZinc +146.7%
Contains more PhosphorusPhosphorus +108.5%
Contains more ManganeseManganese +107.8%
Contains more SeleniumSelenium +3566.7%
~equal in Magnesium ~23mg

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%
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% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +18.2%
Contains more Vitamin B5Vitamin B5 +49.3%
Contains more Vitamin B6Vitamin B6 +140.2%
Contains more Vitamin KVitamin K +800%
Contains more Vitamin B1Vitamin B1 +583.3%
Contains more Vitamin B2Vitamin B2 +298.4%
Contains more Vitamin B3Vitamin B3 +758.2%
Contains more FolateFolate +909.1%
Contains more CholineCholine +18.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato White bread DV% diff.
Vitamin A 709µg 0µg 79%
Selenium 0.6µg 22µg 39%
Vitamin B1 0.078mg 0.533mg 38%
Iron 0.61mg 3.61mg 38%
Vitamin B3 0.557mg 4.78mg 26%
Folate 11µg 111µg 25%
Sodium 55mg 490mg 19%
Protein 1.57g 8.85g 15%
Vitamin B2 0.061mg 0.243mg 14%
Manganese 0.258mg 0.536mg 12%
Polyunsaturated fat 0.014g 1.602g 11%
Calcium 30mg 144mg 11%
Carbs 20.12g 49.42g 10%
Starch 12.65g 37.17g 10%
Vitamin B6 0.209mg 0.087mg 9%
Calories 86kcal 266kcal 9%
Phosphorus 47mg 98mg 7%
Copper 0.151mg 0.101mg 6%
Potassium 337mg 126mg 6%
Fats 0.05g 3.33g 5%
Vitamin B5 0.8mg 0.536mg 5%
Zinc 0.3mg 0.74mg 4%
Vitamin C 2.4mg 0mg 3%
Saturated fat 0.018g 0.698g 3%
Fructose 0.7g 2.43g 2%
Monounsaturated fat 0.001g 0.599g 1%
Fiber 3g 2.7g 1%
Vitamin K 1.8µg 0.2µg 1%
Net carbs 17.12g 46.72g N/A
Magnesium 25mg 23mg 0%
Sugar 4.18g 5.67g N/A
Vitamin E 0.26mg 0.22mg 0%
Trans fat 0g 0.027g N/A
Choline 12.3mg 14.6mg 0%
Tryptophan 0.031mg 0%
Threonine 0.083mg 0%
Isoleucine 0.055mg 0%
Leucine 0.092mg 0%
Lysine 0.066mg 0%
Methionine 0.029mg 0%
Phenylalanine 0.089mg 0%
Valine 0.086mg 0%
Histidine 0.031mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0g 0.002g 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
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 WaterWater +112.2%
Contains more ProteinProtein +463.7%
Contains more FatsFats +6560%
Contains more CarbsCarbs +145.6%
Contains more OtherOther +102%

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -97.4%
Contains more Mono. FatMonounsaturated fat +59800%
Contains more Poly. FatPolyunsaturated fat +11342.9%

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
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 SucroseSucrose +∞%
Contains more StarchStarch +193.8%
Contains more GlucoseGlucose +63.5%
Contains more FructoseFructose +247.1%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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.