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Sweet potato vs Shallot - In-Depth Nutrition Comparison

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The main differences between Sweet potato and Shallot

  • Sweet potato is richer in Vitamin A RAE, Vitamin B5, and Copper, yet Shallot is richer in Vitamin B6, Iron, Vitamin C, and Folate.
  • Daily need coverage for Vitamin A RAE from Sweet potato is 79% higher.
  • Sweet potato contains 3 times more Vitamin B5 than Shallot. Sweet potato contains 0.8mg of Vitamin B5, while Shallot contains 0.29mg.
  • Sweet potato contains less Sugar.

Food types used in this article are Sweet potato, raw, unprepared and Shallots, raw.

Infographic

Sweet potato vs Shallot 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +19%
Contains more Copper +71.6%
Contains more Calcium +23.3%
Contains more Iron +96.7%
Contains more Phosphorus +27.7%
Contains less Sodium -78.2%
Contains more Zinc +33.3%
Equal in Potassium - 334
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 23% 18% 21% 30% 8% 9% 51%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 45% 15% 26% 30% 2% 11% 30%
Contains more Magnesium +19%
Contains more Copper +71.6%
Contains more Calcium +23.3%
Contains more Iron +96.7%
Contains more Phosphorus +27.7%
Contains less Sodium -78.2%
Contains more Zinc +33.3%
Equal in Potassium - 334

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 +354575%
Contains more Vitamin E +550%
Contains more Vitamin B1 +30%
Contains more Vitamin B2 +205%
Contains more Vitamin B3 +178.5%
Contains more Vitamin B5 +175.9%
Contains more Vitamin K +125%
Contains more Vitamin C +233.3%
Contains more Vitamin B6 +65.1%
Contains more Folate +209.1%
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 1% 1% 0% 27% 15% 5% 4% 18% 80% 26% 0% 2%
Contains more Vitamin A +354575%
Contains more Vitamin E +550%
Contains more Vitamin B1 +30%
Contains more Vitamin B2 +205%
Contains more Vitamin B3 +178.5%
Contains more Vitamin B5 +175.9%
Contains more Vitamin K +125%
Contains more Vitamin C +233.3%
Contains more Vitamin B6 +65.1%
Contains more Folate +209.1%

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 Shallot
Lower in Sugar ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Shallot Opinion
Net carbs 17.12g 13.6g Sweet potato
Protein 1.57g 2.5g Shallot
Fats 0.05g 0.1g Shallot
Carbs 20.12g 16.8g Sweet potato
Calories 86kcal 72kcal Sweet potato
Starch 12.65g g Sweet potato
Fructose 0.7g g Sweet potato
Sugar 4.18g 7.87g Sweet potato
Fiber 3g 3.2g Shallot
Calcium 30mg 37mg Shallot
Iron 0.61mg 1.2mg Shallot
Magnesium 25mg 21mg Sweet potato
Phosphorus 47mg 60mg Shallot
Potassium 337mg 334mg Sweet potato
Sodium 55mg 12mg Shallot
Zinc 0.3mg 0.4mg Shallot
Copper 0.151mg 0.088mg Sweet potato
Vitamin A 14187IU 4IU Sweet potato
Vitamin E 0.26mg 0.04mg Sweet potato
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2.4mg 8mg Shallot
Vitamin B1 0.078mg 0.06mg Sweet potato
Vitamin B2 0.061mg 0.02mg Sweet potato
Vitamin B3 0.557mg 0.2mg Sweet potato
Vitamin B5 0.8mg 0.29mg Sweet potato
Vitamin B6 0.209mg 0.345mg Shallot
Folate 11µg 34µg Shallot
Vitamin B12 0µg 0µg
Vitamin K 1.8µg 0.8µg Sweet potato
Tryptophan 0.031mg 0.028mg Sweet potato
Threonine 0.083mg 0.098mg Shallot
Isoleucine 0.055mg 0.106mg Shallot
Leucine 0.092mg 0.149mg Shallot
Lysine 0.066mg 0.125mg Shallot
Methionine 0.029mg 0.027mg Sweet potato
Phenylalanine 0.089mg 0.081mg Sweet potato
Valine 0.086mg 0.11mg Shallot
Histidine 0.031mg 0.043mg Shallot
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.018g 0.017g Shallot
Monounsaturated Fat 0.001g 0.014g Shallot
Polyunsaturated fat 0.014g 0.039g Shallot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Shallot
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
15
Shallot
Mineral Summary Score
21
Sweet potato
21
Shallot

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
15%
Shallot
Carbohydrates
20%
Sweet potato
17%
Shallot
Fats
0%
Sweet potato
0%
Shallot

Comparison summary

Which food is lower in Sugar?
Sweet potato
Sweet potato is lower in Sugar (difference - 3.69g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.1)
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food contains less Sodium?
Shallot
Shallot contains less Sodium (difference - 43mg)
Which food is lower in Saturated Fat?
Shallot
Shallot is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Shallot
Shallot is lower in glycemic index (difference - 40)
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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.