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  6. Sweet potato vs. White chocolate

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

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The main differences between sweet potato and white chocolate

  • Sweet potato is richer in vitamin A, vitamin B6, fiber, manganese, and copper, yet white chocolate is richer in vitamin B12, phosphorus, vitamin B2, and calcium.
  • Daily need coverage for vitamin A for sweet potato is 283% higher.
  • Sweet potato contains 32 times more manganese than white chocolate. Sweet potato contains 0.258mg of manganese, while white chocolate contains 0.008mg.
  • Sweet potato contains less saturated fat.
  • White chocolate has a lower glycemic index than sweet potato.

Food types used in this article are Sweet potato, raw, unprepared and Candies, white chocolate.

Infographic

Sweet potato vs White chocolate 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Contains more MagnesiumMagnesium +108.3%
Contains more PotassiumPotassium +17.8%
Contains more IronIron +154.2%
Contains more CopperCopper +151.7%
Contains less SodiumSodium -38.9%
Contains more ManganeseManganese +3125%
Contains more CalciumCalcium +563.3%
Contains more ZincZinc +146.7%
Contains more PhosphorusPhosphorus +274.5%
Contains more SeleniumSelenium +650%

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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Contains more Vitamin CVitamin C +380%
Contains more Vitamin AVitamin A +7777.8%
Contains more Vitamin B1Vitamin B1 +23.8%
Contains more Vitamin B5Vitamin B5 +31.6%
Contains more Vitamin B6Vitamin B6 +273.2%
Contains more FolateFolate +57.1%
Contains more Vitamin EVitamin E +269.2%
Contains more Vitamin B2Vitamin B2 +362.3%
Contains more Vitamin B3Vitamin B3 +33.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +405.6%
Contains more CholineCholine +139.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato White chocolate DV% diff.
Saturated fat 0.018g 19.412g 88%
Vitamin A 709µg 9µg 78%
Fats 0.05g 32.09g 49%
Monounsaturated fat 0.001g 9.097g 23%
Calories 86kcal 539kcal 23%
Vitamin B12 0µg 0.56µg 23%
Phosphorus 47mg 176mg 18%
Calcium 30mg 199mg 17%
Vitamin B2 0.061mg 0.282mg 17%
Carbs 20.12g 59.24g 13%
Vitamin B6 0.209mg 0.056mg 12%
Fiber 3g 0.2g 11%
Manganese 0.258mg 0.008mg 11%
Copper 0.151mg 0.06mg 10%
Protein 1.57g 5.87g 9%
Cholesterol 0mg 21mg 7%
Polyunsaturated fat 0.014g 1.013g 7%
Selenium 0.6µg 4.5µg 7%
Vitamin K 1.8µg 9.1µg 6%
Vitamin E 0.26mg 0.96mg 5%
Starch 12.65g 5%
Iron 0.61mg 0.24mg 5%
Vitamin B5 0.8mg 0.608mg 4%
Zinc 0.3mg 0.74mg 4%
Choline 12.3mg 29.5mg 3%
Magnesium 25mg 12mg 3%
Sodium 55mg 90mg 2%
Potassium 337mg 286mg 2%
Vitamin C 2.4mg 0.5mg 2%
Vitamin B1 0.078mg 0.063mg 1%
Folate 11µg 7µg 1%
Vitamin B3 0.557mg 0.745mg 1%
Fructose 0.7g 1%
Net carbs 17.12g 59.04g N/A
Sugar 4.18g 59g N/A
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%

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
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Contains more WaterWater +5844.6%
Contains more ProteinProtein +273.9%
Contains more FatsFats +64080%
Contains more CarbsCarbs +194.4%
Contains more OtherOther +53.1%

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
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +909600%
Contains more Poly. FatPolyunsaturated fat +7135.7%

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 chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.