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  6. Sweet roll vs. Sweet potato

Sweet roll vs. Sweet potato — In-Depth Nutrition Comparison

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Summary of differences between sweet roll and sweet potato

  • Sweet roll has more selenium, vitamin B1, vitamin B2, folate, iron, vitamin E, and vitamin B3; however, sweet potato is higher in vitamin A.
  • Sweet potato covers your daily need for vitamin A, 279% more than sweet roll.
  • The glycemic index of sweet potato is higher.

These are the specific foods used in this comparison Sweet rolls, cinnamon, commercially prepared with raisins and Sweet potato, raw, unprepared.

Infographic

Sweet roll vs Sweet potato 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more CalciumCalcium +140%
Contains more IronIron +162.3%
Contains more ZincZinc +96.7%
Contains more PhosphorusPhosphorus +61.7%
Contains more ManganeseManganese +16.3%
Contains more SeleniumSelenium +2733.3%
Contains more MagnesiumMagnesium +47.1%
Contains more PotassiumPotassium +203.6%
Contains more CopperCopper +71.6%
Contains less SodiumSodium -81.9%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin EVitamin E +665.4%
Contains more Vitamin B1Vitamin B1 +315.4%
Contains more Vitamin B2Vitamin B2 +334.4%
Contains more Vitamin B3Vitamin B3 +328%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +144.4%
Contains more FolateFolate +554.5%
Contains more CholineCholine +235.8%
Contains more Vitamin CVitamin C +20%
Contains more Vitamin AVitamin A +1043.5%
Contains more Vitamin B5Vitamin B5 +97%
Contains more Vitamin B6Vitamin B6 +95.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Sweet roll Sweet potato DV% diff.
Vitamin A 62µg 709µg 72%
Polyunsaturated fat 7.473g 0.014g 50%
Selenium 17µg 0.6µg 30%
Fats 16.4g 0.05g 25%
Cholesterol 66mg 0mg 22%
Vitamin B1 0.324mg 0.078mg 21%
Vitamin B2 0.265mg 0.061mg 16%
Folate 72µg 11µg 15%
Saturated fat 3.079g 0.018g 14%
Calories 372kcal 86kcal 14%
Iron 1.6mg 0.61mg 12%
Monounsaturated fat 4.797g 0.001g 12%
Vitamin E 1.99mg 0.26mg 12%
Sodium 304mg 55mg 11%
Vitamin B3 2.384mg 0.557mg 11%
Carbs 50.9g 20.12g 10%
Protein 6.2g 1.57g 9%
Vitamin B6 0.107mg 0.209mg 8%
Vitamin B5 0.406mg 0.8mg 8%
Copper 0.088mg 0.151mg 7%
Potassium 111mg 337mg 7%
Vitamin B12 0.14µg 0µg 6%
Choline 41.3mg 12.3mg 5%
Starch 12.65g 5%
Calcium 72mg 30mg 4%
Phosphorus 76mg 47mg 4%
Zinc 0.59mg 0.3mg 3%
Fiber 2.4g 3g 2%
Manganese 0.3mg 0.258mg 2%
Vitamin K 4.4µg 1.8µg 2%
Magnesium 17mg 25mg 2%
Fructose 0.7g 1%
Vitamin C 2mg 2.4mg 0%
Net carbs 48.5g 17.12g N/A
Sugar 31.73g 4.18g N/A
Tryptophan 0.074mg 0.031mg 0%
Threonine 0.211mg 0.083mg 0%
Isoleucine 0.259mg 0.055mg 0%
Leucine 0.458mg 0.092mg 0%
Lysine 0.243mg 0.066mg 0%
Methionine 0.117mg 0.029mg 0%
Phenylalanine 0.3mg 0.089mg 0%
Valine 0.291mg 0.086mg 0%
Histidine 0.145mg 0.031mg 0%
Omega-3 - DHA 0.004g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +294.9%
Contains more FatsFats +32700%
Contains more CarbsCarbs +153%
Contains more OtherOther +73.5%
Contains more WaterWater +211.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +479600%
Contains more Poly. FatPolyunsaturated fat +53278.6%
Contains less Sat. FatSaturated fat -99.4%

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 roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/nutrients
  2. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.