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Sweet potato vs Peppers - In-Depth Nutrition Comparison

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What are the differences between Sweet potato and Peppers?

  • Sweet potato is higher in Vitamin A RAE, Vitamin B5, and Fiber, yet Peppers are higher in Vitamin C, Vitamin K, Iron, and Vitamin B6.
  • Peppers' daily need coverage for Vitamin C is 267% more.
  • Sweet potato has 13 times more Vitamin B5 than Peppers. While Sweet potato has 0.8mg of Vitamin B5, Peppers have only 0.061mg.

We used Sweet potato, raw, unprepared and Peppers, hot chili, green, raw types in this article.

Infographic

Sweet potato vs Peppers 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +66.7%
Contains more Iron +96.7%
Contains less Sodium -87.3%
Contains more Copper +15.2%
Equal in Magnesium - 25
Equal in Phosphorus - 46
Equal in Potassium - 340
Equal in Zinc - 0.3
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 23% 18% 21% 30% 8% 9% 51%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 45% 18% 20% 30% 1% 9% 58%
Contains more Calcium +66.7%
Contains more Iron +96.7%
Contains less Sodium -87.3%
Contains more Copper +15.2%
Equal in Magnesium - 25
Equal in Phosphorus - 46
Equal in Potassium - 340
Equal in Zinc - 0.3

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +1103.3%
Contains more Vitamin B5 +1211.5%
Contains more Vitamin E +165.4%
Contains more Vitamin C +10004.2%
Contains more Vitamin B1 +15.4%
Contains more Vitamin B2 +47.5%
Contains more Vitamin B3 +70.6%
Contains more Vitamin B6 +33%
Contains more Folate +109.1%
Contains more Vitamin K +694.4%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 71% 14% 0% 809% 23% 21% 18% 4% 65% 18% 0% 36%
Contains more Vitamin A +1103.3%
Contains more Vitamin B5 +1211.5%
Contains more Vitamin E +165.4%
Contains more Vitamin C +10004.2%
Contains more Vitamin B1 +15.4%
Contains more Vitamin B2 +47.5%
Contains more Vitamin B3 +70.6%
Contains more Vitamin B6 +33%
Contains more Folate +109.1%
Contains more Vitamin K +694.4%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sweet potato Peppers
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Peppers Opinion
Net carbs 17.12g 7.96g Sweet potato
Protein 1.57g 2g Peppers
Fats 0.05g 0.2g Peppers
Carbs 20.12g 9.46g Sweet potato
Calories 86kcal 40kcal Sweet potato
Starch 12.65g g Sweet potato
Fructose 0.7g g Sweet potato
Sugar 4.18g 5.1g Sweet potato
Fiber 3g 1.5g Sweet potato
Calcium 30mg 18mg Sweet potato
Iron 0.61mg 1.2mg Peppers
Magnesium 25mg 25mg
Phosphorus 47mg 46mg Sweet potato
Potassium 337mg 340mg Peppers
Sodium 55mg 7mg Peppers
Zinc 0.3mg 0.3mg
Copper 0.151mg 0.174mg Peppers
Vitamin A 14187IU 1179IU Sweet potato
Vitamin E 0.26mg 0.69mg Peppers
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2.4mg 242.5mg Peppers
Vitamin B1 0.078mg 0.09mg Peppers
Vitamin B2 0.061mg 0.09mg Peppers
Vitamin B3 0.557mg 0.95mg Peppers
Vitamin B5 0.8mg 0.061mg Sweet potato
Vitamin B6 0.209mg 0.278mg Peppers
Folate 11µg 23µg Peppers
Vitamin B12 0µg 0µg
Vitamin K 1.8µg 14.3µg Peppers
Tryptophan 0.031mg 0.026mg Sweet potato
Threonine 0.083mg 0.074mg Sweet potato
Isoleucine 0.055mg 0.065mg Peppers
Leucine 0.092mg 0.105mg Peppers
Lysine 0.066mg 0.089mg Peppers
Methionine 0.029mg 0.024mg Sweet potato
Phenylalanine 0.089mg 0.062mg Sweet potato
Valine 0.086mg 0.084mg Sweet potato
Histidine 0.031mg 0.041mg Peppers
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.018g 0.021g Sweet potato
Monounsaturated Fat 0.001g 0.011g Peppers
Polyunsaturated fat 0.014g 0.109g Peppers

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Peppers
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
85
Sweet potato
90
Peppers
Mineral Summary Score
21
Sweet potato
23
Peppers

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Sweet potato
12%
Peppers
Carbohydrates
20%
Sweet potato
9%
Peppers
Fats
0%
Sweet potato
1%
Peppers

Comparison summary

Which food is lower in Sugar?
Sweet potato
Sweet potato is lower in Sugar (difference - 0.92g)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.003g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.8)
Which food contains less Sodium?
Peppers
Peppers contains less Sodium (difference - 48mg)
Which food is lower in glycemic index?
Peppers
Peppers is lower in glycemic index (difference - 60)
Which food is richer in vitamins?
Peppers
Peppers is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/nutrients
  2. Peppers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170497/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.