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  6. Sweet potato vs. Wild rice raw

Sweet potato vs. Wild rice raw — In-Depth Nutrition Comparison

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A recap on differences between sweet potato and wild rice raw

  • Sweet potato is higher in vitamin A, yet wild rice raw is higher in phosphorus, zinc, manganese, copper, vitamin B3, magnesium, folate, iron, and vitamin B2.
  • Sweet potato covers your daily vitamin A needs 283% more than wild rice raw.
  • The glycemic index of wild rice raw is lower.

Food varieties used in this article are Sweet potato, raw, unprepared and Wild rice, raw.

Infographic

Sweet potato vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +42.9%
Contains more MagnesiumMagnesium +608%
Contains more PotassiumPotassium +26.7%
Contains more IronIron +221.3%
Contains more CopperCopper +247%
Contains more ZincZinc +1886.7%
Contains more PhosphorusPhosphorus +821.3%
Contains less SodiumSodium -87.3%
Contains more ManganeseManganese +415.1%
Contains more SeleniumSelenium +366.7%

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%
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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +70800%
Contains more Vitamin EVitamin E +215.4%
Contains more Vitamin B1Vitamin B1 +47.4%
Contains more Vitamin B2Vitamin B2 +329.5%
Contains more Vitamin B3Vitamin B3 +1108.8%
Contains more Vitamin B5Vitamin B5 +34.3%
Contains more Vitamin B6Vitamin B6 +87.1%
Contains more FolateFolate +763.6%
Contains more CholineCholine +184.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~1.9µg

All nutrients comparison - raw data values

Nutrient Sweet potato Wild rice raw DV% diff.
Vitamin A 709µg 1µg 79%
Phosphorus 47mg 433mg 55%
Zinc 0.3mg 5.96mg 51%
Manganese 0.258mg 1.329mg 47%
Copper 0.151mg 0.524mg 41%
Vitamin B3 0.557mg 6.733mg 39%
Magnesium 25mg 177mg 36%
Protein 1.57g 14.73g 26%
Folate 11µg 95µg 21%
Carbs 20.12g 74.9g 18%
Iron 0.61mg 1.96mg 17%
Vitamin B2 0.061mg 0.262mg 15%
Calories 86kcal 357kcal 14%
Vitamin B6 0.209mg 0.391mg 14%
Fiber 3g 6.2g 13%
Starch 12.65g 5%
Vitamin B5 0.8mg 1.074mg 5%
Choline 12.3mg 35mg 4%
Vitamin E 0.26mg 0.82mg 4%
Polyunsaturated fat 0.014g 0.676g 4%
Selenium 0.6µg 2.8µg 4%
Vitamin B1 0.078mg 0.115mg 3%
Potassium 337mg 427mg 3%
Vitamin C 2.4mg 0mg 3%
Sodium 55mg 7mg 2%
Fats 0.05g 1.08g 2%
Saturated fat 0.018g 0.156g 1%
Fructose 0.7g 1%
Calcium 30mg 21mg 1%
Net carbs 17.12g 68.7g N/A
Sugar 4.18g 2.5g N/A
Vitamin K 1.8µg 1.9µg 0%
Monounsaturated fat 0.001g 0.159g 0%
Tryptophan 0.031mg 0.179mg 0%
Threonine 0.083mg 0.469mg 0%
Isoleucine 0.055mg 0.618mg 0%
Leucine 0.092mg 1.018mg 0%
Lysine 0.066mg 0.629mg 0%
Methionine 0.029mg 0.438mg 0%
Phenylalanine 0.089mg 0.721mg 0%
Valine 0.086mg 0.858mg 0%
Histidine 0.031mg 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more WaterWater +895.9%
Contains more ProteinProtein +838.2%
Contains more FatsFats +2060%
Contains more CarbsCarbs +272.3%
Contains more OtherOther +56.1%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -88.5%
Contains more Mono. FatMonounsaturated fat +15800%
Contains more Poly. FatPolyunsaturated fat +4728.6%

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
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +276.1%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.