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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, Vitamin B5, Vitamin B6, and Copper, while Vegetable has more Vitamin K, Fiber, and Manganese.
  • Sweet potato's daily need coverage for Vitamin A 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
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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 Calcium +20%
Contains more Potassium +99.4%
Contains more Magnesium +13.6%
Contains more Copper +81.9%
Contains more Iron +34.4%
Contains more Zinc +63.3%
Contains less Sodium -36.4%
Equal in Phosphorus - 51
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 9% 30% 18% 51% 9% 21% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 8% 15% 16% 28% 14% 22% 5%
Contains more Calcium +20%
Contains more Potassium +99.4%
Contains more Magnesium +13.6%
Contains more Copper +81.9%
Contains more Iron +34.4%
Contains more Zinc +63.3%
Contains less Sodium -36.4%
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 C +33.3%
Contains more Vitamin E +46.2%
Contains more Vitamin B2 +96.7%
Contains more Vitamin B3 +52.8%
Contains more Vitamin K +1205.6%
Contains more Folate +72.7%
Equal in Vitamin B1 - 0.071
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 11% 257% 8% 0% 18% 28% 16% 10% 18% 0% 59% 15%
Contains more Vitamin A +231.7%
Contains more Vitamin B5 +429.8%
Contains more Vitamin B6 +182.4%
Contains more Vitamin C +33.3%
Contains more Vitamin E +46.2%
Contains more Vitamin B2 +96.7%
Contains more Vitamin B3 +52.8%
Contains more Vitamin K +1205.6%
Contains more Folate +72.7%
Equal in Vitamin B1 - 0.071

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Vegetable
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 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 - 25)
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.

All nutrients comparison - raw data values

Nutrient Sweet potato Vegetable Opinion
Calories 86 65 Sweet potato
Protein 1.57 2.86 Vegetable
Fats 0.05 0.15 Vegetable
Vitamin C 2.4 3.2 Vegetable
Net carbs 17.1200008392334 8.6899995803833 Sweet potato
Carbs 20.12 13.09 Sweet potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.61 0.82 Vegetable
Calcium 30 25 Sweet potato
Potassium 337 169 Sweet potato
Magnesium 25 22 Sweet potato
Sugar 4.18 3.12 Vegetable
Fiber 3 4.4 Vegetable
Copper 0.151 0.083 Sweet potato
Zinc 0.3 0.49 Vegetable
Starch 12.65 Sweet potato
Phosphorus 47 51 Vegetable
Sodium 55 35 Vegetable
Vitamin A 14187 4277 Sweet potato
Vitamin E 0.26 0.38 Vegetable
Vitamin D 0 0
Vitamin B1 0.078 0.071 Sweet potato
Vitamin B2 0.061 0.12 Vegetable
Vitamin B3 0.557 0.851 Vegetable
Vitamin B5 0.8 0.151 Sweet potato
Vitamin B6 0.209 0.074 Sweet potato
Vitamin B12 0 0
Vitamin K 1.8 23.5 Vegetable
Folate 11 19 Vegetable
Trans Fat 0 0
Saturated Fat 0.018 0.031 Sweet potato
Monounsaturated Fat 0.001 0.01 Vegetable
Polyunsaturated fat 0.014 0.072 Vegetable
Tryptophan 0.031 0.029 Sweet potato
Threonine 0.083 0.115 Vegetable
Isoleucine 0.055 0.139 Vegetable
Leucine 0.092 0.19 Vegetable
Lysine 0.066 0.17 Vegetable
Methionine 0.029 0.034 Vegetable
Phenylalanine 0.089 0.12 Vegetable
Valine 0.086 0.149 Vegetable
Histidine 0.031 0.073 Vegetable
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 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.