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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 B5 and Copper, yet Shallot is richer in Vitamin A, Vitamin B6, Iron, Vitamin C and Folate.
  • Daily need coverage for Vitamin A 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 Sugars.

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

Infographic

Sweet potato vs Shallot 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 Magnesium +19%
Contains more Copper +71.6%
Contains more Iron +96.7%
Contains more Calcium +23.3%
Contains more Zinc +33.3%
Contains more Phosphorus +27.7%
Contains less Sodium -78.2%
Equal in Potassium - 334
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 9% 30% 18% 51% 9% 21% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 12% 30% 15% 30% 11% 26% 2%
Contains more Magnesium +19%
Contains more Copper +71.6%
Contains more Iron +96.7%
Contains more Calcium +23.3%
Contains more Zinc +33.3%
Contains more Phosphorus +27.7%
Contains less Sodium -78.2%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 852% 6% 0% 20% 15% 11% 48% 49% 0% 5% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 27% 1% 1% 0% 15% 5% 4% 18% 80% 0% 2% 26%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
9%
Sweet potato
15%
Shallot
Carbohydrates
20%
Sweet potato
17%
Shallot
Fats
0%
Sweet potato
0%
Shallot

Comparison summary table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Sweet potato
Sweet potato contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sweet potato Shallot Opinion
Calories 86 72 Sweet potato
Protein 1.57 2.5 Shallot
Fats 0.05 0.1 Shallot
Vitamin C 2.4 8 Shallot
Carbs 20.12 16.8 Sweet potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.61 1.2 Shallot
Calcium 30 37 Shallot
Potassium 337 334 Sweet potato
Magnesium 25 21 Sweet potato
Sugars 4.18 7.87 Sweet potato
Fiber 3 3.2 Shallot
Copper 0.151 0.088 Sweet potato
Zinc 0.3 0.4 Shallot
Starch 12.65 Sweet potato
Phosphorus 47 60 Shallot
Sodium 55 12 Shallot
Vitamin A 14187 4 Sweet potato
Vitamin E 0.26 0.04 Sweet potato
Vitamin D 0 0
Vitamin B1 0.078 0.06 Sweet potato
Vitamin B2 0.061 0.02 Sweet potato
Vitamin B3 0.557 0.2 Sweet potato
Vitamin B5 0.8 0.29 Sweet potato
Vitamin B6 0.209 0.345 Shallot
Vitamin B12 0 0
Vitamin K 1.8 0.8 Sweet potato
Folate 11 34 Shallot
Trans Fat 0 0
Saturated Fat 0.018 0.017 Shallot
Monounsaturated Fat 0.001 0.014 Shallot
Polyunsaturated fat 0.014 0.039 Shallot
Tryptophan 0.031 0.028 Sweet potato
Threonine 0.083 0.098 Shallot
Isoleucine 0.055 0.106 Shallot
Leucine 0.092 0.149 Shallot
Lysine 0.066 0.125 Shallot
Methionine 0.029 0.027 Sweet potato
Phenylalanine 0.089 0.081 Sweet potato
Valine 0.086 0.11 Shallot
Histidine 0.031 0.043 Shallot
Fructose 0.7 Sweet potato

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.