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  6. Sweet potato vs. Red potato

Sweet potato vs. Red potato — In-Depth Nutrition Comparison

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Summary of differences between sweet potatoes and red potato

  • Red potato has less vitamin A, manganese, vitamin C, vitamin B5, vitamin B6, fiber, and vitamin B2 than sweet potatoes.
  • Sweet potatoes cover your daily need for vitamin A, 384% more than red potato.
  • Sweet potatoes have 71 times more vitamin E than red potato. While sweet potatoes have 0.71mg of vitamin E, red potato has only 0.01mg.
  • Red potato has less sugar.
  • The glycemic index of red potato is higher.

These are the specific foods used in this comparison Sweet potato, cooked, baked in skin, flesh, without salt and Potatoes, red, flesh, and skin, raw.

Infographic

Sweet potato vs Red potato 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 19% 11% 42% 26% 54% 8.7% 23% 4.7% 65% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3% 40% 27% 45% 9% 26% 2.3% 18% 2.7%
Contains more MagnesiumMagnesium +22.7%
Contains more CalciumCalcium +280%
Contains more CopperCopper +20.1%
Contains more ManganeseManganese +252.5%
Contains more PhosphorusPhosphorus +13%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +150%
~equal in Potassium ~455mg
~equal in Iron ~0.73mg
~equal in Zinc ~0.33mg

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 65% 320% 14% 0% 27% 24% 28% 53% 66% 0% 5.8% 4.5% 7.1%
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 29% 0% 0.2% 0% 20% 7.2% 22% 17% 39% 0% 7.3% 14% 8.9%
Contains more Vitamin CVitamin C +127.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +7000%
Contains more Vitamin B1Vitamin B1 +32.1%
Contains more Vitamin B2Vitamin B2 +241.9%
Contains more Vitamin B3Vitamin B3 +29.4%
Contains more Vitamin B5Vitamin B5 +216.8%
Contains more Vitamin B6Vitamin B6 +68.2%
Contains more Vitamin KVitamin K +26.1%
Contains more FolateFolate +200%
Contains more CholineCholine +25.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Red potato DV% diff.
Vitamin A 961µg 0µg 107%
Manganese 0.497mg 0.141mg 15%
Vitamin B5 0.884mg 0.279mg 12%
Vitamin C 19.6mg 8.6mg 12%
Vitamin B6 0.286mg 0.17mg 9%
Fiber 3.3g 1.7g 6%
Vitamin B2 0.106mg 0.031mg 6%
Vitamin E 0.71mg 0.01mg 5%
Folate 6µg 18µg 3%
Calcium 38mg 10mg 3%
Copper 0.161mg 0.134mg 3%
Starch 7.05g 13.35g 3%
Carbs 20.71g 15.9g 2%
Vitamin B3 1.487mg 1.149mg 2%
Vitamin B1 0.107mg 0.081mg 2%
Vitamin K 2.3µg 2.9µg 1%
Selenium 0.2µg 0.5µg 1%
Choline 13.1mg 16.4mg 1%
Calories 90kcal 70kcal 1%
Sodium 36mg 18mg 1%
Phosphorus 54mg 61mg 1%
Iron 0.69mg 0.73mg 1%
Potassium 475mg 455mg 1%
Magnesium 27mg 22mg 1%
Protein 2.01g 1.89g 0%
Fats 0.15g 0.14g 0%
Net carbs 17.41g 14.2g N/A
Sugar 6.48g 1.29g N/A
Zinc 0.32mg 0.33mg 0%
Saturated fat 0.052g 0.035g 0%
Monounsaturated fat 0.002g 0.003g 0%
Polyunsaturated fat 0.092g 0.059g 0%
Tryptophan 0.04mg 0.019mg 0%
Threonine 0.107mg 0.062mg 0%
Isoleucine 0.07mg 0.061mg 0%
Leucine 0.118mg 0.09mg 0%
Lysine 0.084mg 0.098mg 0%
Methionine 0.037mg 0.029mg 0%
Phenylalanine 0.114mg 0.075mg 0%
Valine 0.11mg 0.095mg 0%
Histidine 0.039mg 0.032mg 0%
Fructose 0.5g 0.31g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
2% 16% 81%
Protein: 1.89 g
Fats: 0.14 g
Carbs: 15.9 g
Water: 80.96 g
Other: 1.11 g
Contains more CarbsCarbs +30.3%
Contains more OtherOther +21.6%
~equal in Protein ~1.89g
~equal in Fats ~0.14g
~equal in Water ~80.96g

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 63%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.092 g
36% 3% 61%
Saturated fat: Sat. Fat 0.035 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.059 g
Contains more Poly. FatPolyunsaturated fat +55.9%
Contains less Sat. FatSaturated fat -32.7%
Contains more Mono. FatMonounsaturated fat +50%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
52% 17% 4% 4% 23%
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
93% 2% 3% 2%
Starch: 13.35 g
Sucrose: 0.29 g
Glucose: 0.4 g
Fructose: 0.31 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +686.2%
Contains more GlucoseGlucose +42.5%
Contains more FructoseFructose +61.3%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +89.4%
~equal in Lactose ~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/168483/nutrients
  2. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170029/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.