Sweet potato vs. Crackers — In-Depth Nutrition Comparison
Compare
What are the differences between sweet potatoes and crackers?
- Sweet potatoes are higher in vitamin A and vitamin C; however, crackers are richer in vitamin K, iron, phosphorus, vitamin B2, vitamin B1, and folate.
- Sweet potatoes' daily need coverage for vitamin A is 384% more.
- Sweet potatoes have less sodium.
We used Sweet potato, cooked, baked in skin, flesh, without salt and Crackers, standard snack-type, regular types in this article.
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.
| Contains more MagnesiumMagnesium | +50% |
| Contains more PotassiumPotassium | +302.5% |
| Contains more CopperCopper | +54.8% |
| Contains less SodiumSodium | -95% |
| Contains more CalciumCalcium | +215.8% |
| Contains more IronIron | +484.1% |
| Contains more ZincZinc | +53.1% |
| Contains more PhosphorusPhosphorus | +359.3% |
| Contains more SeleniumSelenium | +3250% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +112% |
| Contains more Vitamin B6Vitamin B6 | +354% |
| Contains more Vitamin EVitamin E | +326.8% |
| Contains more Vitamin B1Vitamin B1 | +288.8% |
| Contains more Vitamin B2Vitamin B2 | +330.2% |
| Contains more Vitamin B3Vitamin B3 | +192.7% |
| Contains more Vitamin KVitamin K | +2913% |
| Contains more FolateFolate | +1433.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 961µg | 0µg | 107% |
| Polyunsaturated fat | 0.092g | 13.137g | 87% |
| Vitamin K | 2.3µg | 69.3µg | 56% |
| Iron | 0.69mg | 4.03mg | 42% |
| Fats | 0.15g | 26.43g | 40% |
| Sodium | 36mg | 726mg | 30% |
| Phosphorus | 54mg | 248mg | 28% |
| Vitamin B2 | 0.106mg | 0.456mg | 27% |
| Vitamin B1 | 0.107mg | 0.416mg | 26% |
| Saturated fat | 0.052g | 5.562g | 25% |
| Vitamin C | 19.6mg | 0mg | 22% |
| Folate | 6µg | 92µg | 22% |
| Calories | 90kcal | 510kcal | 21% |
| Starch | 7.05g | 49.69g | 18% |
| Vitamin B3 | 1.487mg | 4.352mg | 18% |
| Vitamin B6 | 0.286mg | 0.063mg | 17% |
| Monounsaturated fat | 0.002g | 6.553g | 16% |
| Vitamin E | 0.71mg | 3.03mg | 15% |
| Carbs | 20.71g | 61.3g | 14% |
| Selenium | 0.2µg | 6.7µg | 12% |
| Potassium | 475mg | 118mg | 11% |
| Protein | 2.01g | 6.64g | 9% |
| Vitamin B5 | 0.884mg | 0.417mg | 9% |
| Calcium | 38mg | 120mg | 8% |
| Copper | 0.161mg | 0.104mg | 6% |
| Fiber | 3.3g | 2.3g | 4% |
| Magnesium | 27mg | 18mg | 2% |
| Zinc | 0.32mg | 0.49mg | 2% |
| Choline | 13.1mg | 9.6mg | 1% |
| Net carbs | 17.41g | 59g | N/A |
| Sugar | 6.48g | 8.18g | N/A |
| Manganese | 0.497mg | 0.491mg | 0% |
| Trans fat | 0g | 1.076g | N/A |
| Tryptophan | 0.04mg | 0.084mg | 0% |
| Threonine | 0.107mg | 0.193mg | 0% |
| Isoleucine | 0.07mg | 0.246mg | 0% |
| Leucine | 0.118mg | 0.471mg | 0% |
| Lysine | 0.084mg | 0.103mg | 0% |
| Methionine | 0.037mg | 0.112mg | 0% |
| Phenylalanine | 0.114mg | 0.331mg | 0% |
| Valine | 0.11mg | 0.294mg | 0% |
| Histidine | 0.039mg | 0.145mg | 0% |
| Fructose | 0.5g | 0.29g | 0% |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.009g | N/A |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
Protein:
6.64 g
Fats:
26.43 g
Carbs:
61.3 g
Water:
3.14 g
Other:
2.49 g
| Contains more WaterWater | +2313.4% |
| Contains more ProteinProtein | +230.3% |
| Contains more FatsFats | +17520% |
| Contains more CarbsCarbs | +196% |
| Contains more OtherOther | +84.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 g
Saturated fat:
Sat. Fat
5.562 g
Monounsaturated fat:
Mono. Fat
6.553 g
Polyunsaturated fat:
Poly. Fat
13.137 g
| Contains less Sat. FatSaturated fat | -99.1% |
| Contains more Mono. FatMonounsaturated fat | +327550% |
| Contains more Poly. FatPolyunsaturated fat | +14179.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
7.05 g
Sucrose:
2.28 g
Glucose:
0.57 g
Fructose:
0.5 g
Lactose:
0 g
Maltose:
3.12 g
Galactose:
0 g
Starch:
49.69 g
Sucrose:
6.95 g
Glucose:
0.47 g
Fructose:
0.29 g
Lactose:
0 g
Maltose:
0.48 g
Galactose:
0 g
| Contains more GlucoseGlucose | +21.3% |
| Contains more FructoseFructose | +72.4% |
| Contains more MaltoseMaltose | +550% |
| Contains more StarchStarch | +604.8% |
| Contains more SucroseSucrose | +204.8% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
