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  6. Sweet potato vs. Potato flour

Sweet potato vs. Potato flour — In-Depth Nutrition Comparison

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Differences between Sweet potato and Potato flour

  • Sweet potato has more Vitamin A RAE, and Vitamin C, while Potato flour has more Vitamin B6, Phosphorus, Potassium, Vitamin B3, Fiber, Vitamin B1, Magnesium, and Iron.
  • Sweet potato's daily need coverage for Vitamin A RAE is 107% higher.
  • Potato flour contains 5 times less Vitamin C than Sweet potato. Sweet potato contains 19.6mg of Vitamin C, while Potato flour contains 3.8mg.

The food types used in this comparison are Sweet potato, cooked, baked in skin, flesh, without salt and Potato flour.

Infographic

Sweet potato vs Potato flour 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.
Sweet potato
Sweet potato
2
:
8
Potato flour
Potato flour
Contains less Sodium -34.5%
Contains more Manganese +58.8%
Contains more Calcium +71.1%
Contains more Iron +100%
Contains more Magnesium +140.7%
Contains more Phosphorus +211.1%
Contains more Potassium +110.7%
Contains more Zinc +68.8%
Contains more Copper +22.4%
Contains more Selenium +450%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Potato flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 52% 47% 72% 89% 8% 15% 66% 41% 6%
Contains less Sodium -34.5%
Contains more Manganese +58.8%
Contains more Calcium +71.1%
Contains more Iron +100%
Contains more Magnesium +140.7%
Contains more Phosphorus +211.1%
Contains more Potassium +110.7%
Contains more Zinc +68.8%
Contains more Copper +22.4%
Contains more Selenium +450%

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.
Sweet potato
Sweet potato
6
:
4
Potato flour
Potato flour
Contains more Vitamin A +∞%
Contains more Vitamin E +184%
Contains more Vitamin C +415.8%
Contains more Vitamin B2 +107.8%
Contains more Vitamin B5 +86.5%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +113.1%
Contains more Vitamin B3 +135.8%
Contains more Vitamin B6 +168.9%
Contains more Folate +316.7%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
Potato flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 13% 57% 12% 66% 29% 178% 19% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +184%
Contains more Vitamin C +415.8%
Contains more Vitamin B2 +107.8%
Contains more Vitamin B5 +86.5%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +113.1%
Contains more Vitamin B3 +135.8%
Contains more Vitamin B6 +168.9%
Contains more Folate +316.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
4
Potato flour
Potato flour
Contains more Water +1062.3%
Contains more Protein +243.3%
Contains more Fats +126.7%
Contains more Carbs +301.3%
Contains more Other +132.6%
Sweet potato
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Potato flour
7% 83% 7% 3%
Protein: 6.9 g
Fats: 0.34 g
Carbs: 83.1 g
Water: 6.52 g
Other: 3.14 g
Contains more Water +1062.3%
Contains more Protein +243.3%
Contains more Fats +126.7%
Contains more Carbs +301.3%
Contains more Other +132.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
2
Potato flour
Potato flour
Contains less Saturated Fat -42.2%
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +63%
Sweet potato
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
Potato flour
36% 3% 60%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.15 g
Contains less Saturated Fat -42.2%
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +63%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet potato Potato flour
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Potato flour Opinion
Net carbs 17.41g 77.2g Potato flour
Protein 2.01g 6.9g Potato flour
Fats 0.15g 0.34g Potato flour
Carbs 20.71g 83.1g Potato flour
Calories 90kcal 357kcal Potato flour
Starch 7.05g Sweet potato
Fructose 0.5g Sweet potato
Sugar 6.48g 3.52g Potato flour
Fiber 3.3g 5.9g Potato flour
Calcium 38mg 65mg Potato flour
Iron 0.69mg 1.38mg Potato flour
Magnesium 27mg 65mg Potato flour
Phosphorus 54mg 168mg Potato flour
Potassium 475mg 1001mg Potato flour
Sodium 36mg 55mg Sweet potato
Zinc 0.32mg 0.54mg Potato flour
Copper 0.161mg 0.197mg Potato flour
Manganese 0.497mg 0.313mg Sweet potato
Selenium 0.2µg 1.1µg Potato flour
Vitamin A 19218IU 0IU Sweet potato
Vitamin A RAE 961µg 0µg Sweet potato
Vitamin E 0.71mg 0.25mg Sweet potato
Vitamin C 19.6mg 3.8mg Sweet potato
Vitamin B1 0.107mg 0.228mg Potato flour
Vitamin B2 0.106mg 0.051mg Sweet potato
Vitamin B3 1.487mg 3.507mg Potato flour
Vitamin B5 0.884mg 0.474mg Sweet potato
Vitamin B6 0.286mg 0.769mg Potato flour
Folate 6µg 25µg Potato flour
Vitamin K 2.3µg 0µg Sweet potato
Tryptophan 0.04mg 0.115mg Potato flour
Threonine 0.107mg 0.28mg Potato flour
Isoleucine 0.07mg 0.299mg Potato flour
Leucine 0.118mg 0.425mg Potato flour
Lysine 0.084mg 0.413mg Potato flour
Methionine 0.037mg 0.107mg Potato flour
Phenylalanine 0.114mg 0.316mg Potato flour
Valine 0.11mg 0.356mg Potato flour
Histidine 0.039mg 0.166mg Potato flour
Saturated Fat 0.052g 0.09g Sweet potato
Monounsaturated Fat 0.002g 0.008g Potato flour
Polyunsaturated fat 0.092g 0.15g Potato flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Potato flour
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
120%
Sweet potato
31%
Potato flour
Minerals Daily Need Coverage Score
25%
Sweet potato
41%
Potato flour

Comparison summary

Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.038g)
Which food is lower in Sugar?
Potato flour
Potato flour is lower in Sugar (difference - 2.96g)
Which food is lower in glycemic index?
Potato flour
Potato flour is lower in glycemic index (difference - 70)
Which food is cheaper?
Potato flour
Potato flour is cheaper (difference - $0.2)
Which food is richer in minerals?
Potato flour
Potato flour is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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/168483/nutrients
  2. Potato flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168446/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.