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Sweet potato vs. Vegetable — In-Depth Nutrition Comparison

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Important differences between Sweet potato and Vegetable

  • Sweet potato has more Vitamin A RAE, Vitamin C, Vitamin B6, Vitamin B5, Potassium, Copper, and Manganese, however, Vegetable has more Vitamin K.
  • Sweet potato's daily need coverage for Vitamin A RAE is 83% more.
  • Sweet potato has 6 times more Vitamin C than Vegetable. Sweet potato has 19.6mg of Vitamin C, while Vegetable has 3.2mg.

The food varieties used in the comparison are Sweet potato, cooked, baked in skin, flesh, without salt 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +52%
Contains more Magnesium +22.7%
Contains more Potassium +181.1%
Contains more Copper +94%
Contains more Manganese +31.1%
Contains more Iron +18.8%
Contains more Zinc +53.1%
Contains more Selenium +50%
Equal in Phosphorus - 51
Equal in Sodium - 35
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Contains more Calcium +52%
Contains more Magnesium +22.7%
Contains more Potassium +181.1%
Contains more Copper +94%
Contains more Manganese +31.1%
Contains more Iron +18.8%
Contains more Zinc +53.1%
Contains more Selenium +50%
Equal in Phosphorus - 51
Equal in Sodium - 35

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 A +349.3%
Contains more Vitamin E +86.8%
Contains more Vitamin C +512.5%
Contains more Vitamin B1 +50.7%
Contains more Vitamin B3 +74.7%
Contains more Vitamin B5 +485.4%
Contains more Vitamin B6 +286.5%
Contains more Vitamin B2 +13.2%
Contains more Folate +216.7%
Contains more Vitamin K +921.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
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 +349.3%
Contains more Vitamin E +86.8%
Contains more Vitamin C +512.5%
Contains more Vitamin B1 +50.7%
Contains more Vitamin B3 +74.7%
Contains more Vitamin B5 +485.4%
Contains more Vitamin B6 +286.5%
Contains more Vitamin B2 +13.2%
Contains more Folate +216.7%
Contains more Vitamin K +921.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +58.2%
Contains more Other +101.5%
Contains more Protein +42.3%
Equal in Fats - 0.15
Equal in Water - 83.23
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more Carbs +58.2%
Contains more Other +101.5%
Contains more Protein +42.3%
Equal in Fats - 0.15
Equal in Water - 83.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +27.8%
Contains less Saturated Fat -40.4%
Contains more Monounsaturated Fat +400%
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Contains more Polyunsaturated fat +27.8%
Contains less Saturated Fat -40.4%
Contains more Monounsaturated Fat +400%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet potato Vegetable
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Vegetable Opinion
Net carbs 17.41g 8.69g Sweet potato
Protein 2.01g 2.86g Vegetable
Fats 0.15g 0.15g
Carbs 20.71g 13.09g Sweet potato
Calories 90kcal 65kcal Sweet potato
Starch 7.05g Sweet potato
Fructose 0.5g Sweet potato
Sugar 6.48g 3.12g Vegetable
Fiber 3.3g 4.4g Vegetable
Calcium 38mg 25mg Sweet potato
Iron 0.69mg 0.82mg Vegetable
Magnesium 27mg 22mg Sweet potato
Phosphorus 54mg 51mg Sweet potato
Potassium 475mg 169mg Sweet potato
Sodium 36mg 35mg Vegetable
Zinc 0.32mg 0.49mg Vegetable
Copper 0.161mg 0.083mg Sweet potato
Manganese 0.497mg 0.379mg Sweet potato
Selenium 0.2µg 0.3µg Vegetable
Vitamin A 19218IU 4277IU Sweet potato
Vitamin A RAE 961µg 214µg Sweet potato
Vitamin E 0.71mg 0.38mg Sweet potato
Vitamin C 19.6mg 3.2mg Sweet potato
Vitamin B1 0.107mg 0.071mg Sweet potato
Vitamin B2 0.106mg 0.12mg Vegetable
Vitamin B3 1.487mg 0.851mg Sweet potato
Vitamin B5 0.884mg 0.151mg Sweet potato
Vitamin B6 0.286mg 0.074mg Sweet potato
Folate 6µg 19µg Vegetable
Vitamin K 2.3µg 23.5µg Vegetable
Tryptophan 0.04mg 0.029mg Sweet potato
Threonine 0.107mg 0.115mg Vegetable
Isoleucine 0.07mg 0.139mg Vegetable
Leucine 0.118mg 0.19mg Vegetable
Lysine 0.084mg 0.17mg Vegetable
Methionine 0.037mg 0.034mg Sweet potato
Phenylalanine 0.114mg 0.12mg Vegetable
Valine 0.11mg 0.149mg Vegetable
Histidine 0.039mg 0.073mg Vegetable
Saturated Fat 0.052g 0.031g Vegetable
Monounsaturated Fat 0.002g 0.01g Vegetable
Polyunsaturated fat 0.092g 0.072g Sweet potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Vegetable
Low Fats diet Equal
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
120%
Sweet potato
36%
Vegetable
Minerals Daily Need Coverage Score
25%
Sweet potato
19%
Vegetable

Comparison summary

Which food is lower in Sugar?
Vegetable
Vegetable is lower in Sugar (difference - 3.36g)
Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Vegetable
Vegetable is lower in glycemic index (difference - 4)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.3)
Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.