Sweet potato vs. Russet potato — In-Depth Nutrition Comparison
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The main differences between sweet potatoes and russet potatoes
- Sweet potatoes are richer in vitamin A, vitamin C, manganese, vitamin B5, and copper, yet russet potatoes are richer in vitamin B6.
- Daily need coverage for vitamin A for sweet potatoes is 384% higher.
- Sweet potatoes contain 10 times more vitamin E than russet potatoes. Sweet potatoes contain 0.71mg of vitamin E, while russet potatoes contain 0.07mg.
- Sweet potatoes have a lower glycemic index than russet potatoes.
Food types used in this article are Sweet potato, cooked, baked in skin, flesh,, without salt and Potatoes, Russet, flesh, and skin, baked.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +111.1% |
| Contains more CopperCopper | +50.5% |
| Contains more ManganeseManganese | +118% |
| Contains more MagnesiumMagnesium | +11.1% |
| Contains more PotassiumPotassium | +15.8% |
| Contains more IronIron | +55.1% |
| Contains more PhosphorusPhosphorus | +31.5% |
| Contains less SodiumSodium | -61.1% |
| Contains more SeleniumSelenium | +150% |
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 | +136.1% |
| Contains more Vitamin AVitamin A | +96000% |
| Contains more Vitamin EVitamin E | +914.3% |
| Contains more Vitamin B1Vitamin B1 | +59.7% |
| Contains more Vitamin B2Vitamin B2 | +120.8% |
| Contains more Vitamin B5Vitamin B5 | +132.6% |
| Contains more Vitamin KVitamin K | +15% |
| Contains more Vitamin B6Vitamin B6 | +23.8% |
| Contains more FolateFolate | +333.3% |
| Contains more CholineCholine | +14.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 961µg | 1µg | 107% |
| Vitamin C | 19.6mg | 8.3mg | 13% |
| Manganese | 0.497mg | 0.228mg | 12% |
| Vitamin B5 | 0.884mg | 0.38mg | 10% |
| Copper | 0.161mg | 0.107mg | 6% |
| Folate | 6µg | 26µg | 5% |
| Vitamin B6 | 0.286mg | 0.354mg | 5% |
| Iron | 0.69mg | 1.07mg | 5% |
| Vitamin E | 0.71mg | 0.07mg | 4% |
| Fiber | 3.3g | 2.3g | 4% |
| Vitamin B2 | 0.106mg | 0.048mg | 4% |
| Starch | 7.05g | 17.45g | 4% |
| Vitamin B1 | 0.107mg | 0.067mg | 3% |
| Calcium | 38mg | 18mg | 2% |
| Potassium | 475mg | 550mg | 2% |
| Phosphorus | 54mg | 71mg | 2% |
| Vitamin B3 | 1.487mg | 1.348mg | 1% |
| Sodium | 36mg | 14mg | 1% |
| Protein | 2.01g | 2.63g | 1% |
| Magnesium | 27mg | 30mg | 1% |
| Selenium | 0.2µg | 0.5µg | 1% |
| Calories | 90kcal | 97kcal | 0% |
| Fats | 0.15g | 0.13g | 0% |
| Carbs | 20.71g | 21.44g | 0% |
| Net carbs | 17.41g | 19.14g | N/A |
| Sugar | 6.48g | 1.08g | N/A |
| Zinc | 0.32mg | 0.35mg | 0% |
| Vitamin K | 2.3µg | 2µg | 0% |
| Choline | 13.1mg | 15mg | 0% |
| Saturated fat | 0.052g | 0.032g | 0% |
| Monounsaturated fat | 0.002g | 0.003g | 0% |
| Polyunsaturated fat | 0.092g | 0.054g | 0% |
| Tryptophan | 0.04mg | 0.027mg | 0% |
| Threonine | 0.107mg | 0.086mg | 0% |
| Isoleucine | 0.07mg | 0.085mg | 0% |
| Leucine | 0.118mg | 0.125mg | 0% |
| Lysine | 0.084mg | 0.137mg | 0% |
| Methionine | 0.037mg | 0.041mg | 0% |
| Phenylalanine | 0.114mg | 0.104mg | 0% |
| Valine | 0.11mg | 0.131mg | 0% |
| Histidine | 0.039mg | 0.044mg | 0% |
| Fructose | 0.5g | 0.32g | 0% |
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:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
| Contains more FatsFats | +15.4% |
| Contains more ProteinProtein | +30.8% |
~equal in
Carbs
~21.44g
~equal in
Water
~74.45g
~equal in
Other
~1.35g
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
0.032 g
Monounsaturated fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.054 g
| Contains more Poly. FatPolyunsaturated fat | +70.4% |
| Contains less Sat. FatSaturated fat | -38.5% |
| Contains more Mono. FatMonounsaturated fat | +50% |
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:
17.45 g
Sucrose:
0.39 g
Glucose:
0.37 g
Fructose:
0.32 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +484.6% |
| Contains more GlucoseGlucose | +54.1% |
| Contains more FructoseFructose | +56.3% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +147.5% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
