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Sweet potato vs Vegetable - In-Depth Nutrition Comparison

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Differences between Sweet potato and Vegetable

  • Sweet potato has more Vitamin A RAE, Vitamin B5, Vitamin B6, and Copper, while Vegetable has more Vitamin K, Fiber, and Manganese.
  • Sweet potato's daily need coverage for Vitamin A RAE is 55% higher.
  • Vegetable contains 5 times less Vitamin B5 than Sweet potato. Sweet potato contains 0.8mg of Vitamin B5, while Vegetable contains 0.151mg.

The food types used in this comparison are Sweet potato, raw, unprepared and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Sweet potato vs Vegetable 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 Calcium +20%
Contains more Magnesium +13.6%
Contains more Potassium +99.4%
Contains more Copper +81.9%
Contains more Iron +34.4%
Contains less Sodium -36.4%
Contains more Zinc +63.3%
Equal in Phosphorus - 51
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 23% 18% 21% 30% 8% 9% 51%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 31% 16% 22% 15% 5% 14% 28%
Contains more Calcium +20%
Contains more Magnesium +13.6%
Contains more Potassium +99.4%
Contains more Copper +81.9%
Contains more Iron +34.4%
Contains less Sodium -36.4%
Contains more Zinc +63.3%
Equal in Phosphorus - 51

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 +231.7%
Contains more Vitamin B5 +429.8%
Contains more Vitamin B6 +182.4%
Contains more Vitamin E +46.2%
Contains more Vitamin C +33.3%
Contains more Vitamin B2 +96.7%
Contains more Vitamin B3 +52.8%
Contains more Folate +72.7%
Contains more Vitamin K +1205.6%
Equal in Vitamin B1 - 0.071
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 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Contains more Vitamin A +231.7%
Contains more Vitamin B5 +429.8%
Contains more Vitamin B6 +182.4%
Contains more Vitamin E +46.2%
Contains more Vitamin C +33.3%
Contains more Vitamin B2 +96.7%
Contains more Vitamin B3 +52.8%
Contains more Folate +72.7%
Contains more Vitamin K +1205.6%
Equal in Vitamin B1 - 0.071

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

All nutrients comparison - raw data values

Nutrient Sweet potato Vegetable Opinion
Net carbs 17.12g 8.69g Sweet potato
Protein 1.57g 2.86g Vegetable
Fats 0.05g 0.15g Vegetable
Carbs 20.12g 13.09g Sweet potato
Calories 86kcal 65kcal Sweet potato
Starch 12.65g g Sweet potato
Fructose 0.7g g Sweet potato
Sugar 4.18g 3.12g Vegetable
Fiber 3g 4.4g Vegetable
Calcium 30mg 25mg Sweet potato
Iron 0.61mg 0.82mg Vegetable
Magnesium 25mg 22mg Sweet potato
Phosphorus 47mg 51mg Vegetable
Potassium 337mg 169mg Sweet potato
Sodium 55mg 35mg Vegetable
Zinc 0.3mg 0.49mg Vegetable
Copper 0.151mg 0.083mg Sweet potato
Vitamin A 14187IU 4277IU Sweet potato
Vitamin E 0.26mg 0.38mg Vegetable
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2.4mg 3.2mg Vegetable
Vitamin B1 0.078mg 0.071mg Sweet potato
Vitamin B2 0.061mg 0.12mg Vegetable
Vitamin B3 0.557mg 0.851mg Vegetable
Vitamin B5 0.8mg 0.151mg Sweet potato
Vitamin B6 0.209mg 0.074mg Sweet potato
Folate 11µg 19µg Vegetable
Vitamin B12 0µg 0µg
Vitamin K 1.8µg 23.5µg Vegetable
Tryptophan 0.031mg 0.029mg Sweet potato
Threonine 0.083mg 0.115mg Vegetable
Isoleucine 0.055mg 0.139mg Vegetable
Leucine 0.092mg 0.19mg Vegetable
Lysine 0.066mg 0.17mg Vegetable
Methionine 0.029mg 0.034mg Vegetable
Phenylalanine 0.089mg 0.12mg Vegetable
Valine 0.086mg 0.149mg Vegetable
Histidine 0.031mg 0.073mg Vegetable
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.018g 0.031g Sweet potato
Monounsaturated Fat 0.001g 0.01g Vegetable
Polyunsaturated fat 0.014g 0.072g Vegetable

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Vegetable
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
36
Vegetable
Mineral Summary Score
21
Sweet potato
17
Vegetable

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
17%
Vegetable
Carbohydrates
20%
Sweet potato
13%
Vegetable
Fats
0%
Sweet potato
1%
Vegetable

Comparison summary

Which food is lower in Sugar?
Vegetable
Vegetable is lower in Sugar (difference - 1.06g)
Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 20mg)
Which food is lower in glycemic index?
Vegetable
Vegetable is lower in glycemic index (difference - 4)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.013g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.3)
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.
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

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.