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  6. Tart vs. Sweet potato

Tart vs. Sweet potato — In-Depth Nutrition Comparison

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What are the main differences between tart and sweet potato?

  • Tart is richer in vitamin B2, iron, selenium, folate, vitamin B3, vitamin B1, and vitamin B6, while sweet potato is higher in vitamin A and copper.
  • Sweet potato's daily need coverage for vitamin A is 265% higher.
  • Sweet potato has 22 times less selenium than tart. Tart has 12.9µg of selenium, while sweet potato has 0.6µg.
  • Sweet potato is lower in sodium.
  • Sweet potato has a higher glycemic index (70) than tart (45).

We used Breakfast tart, low fat and Sweet potato, raw, unprepared types in this comparison.

Infographic

Tart 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.
Tart
Tart
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 13% 5.8% 128% 24% 7.6% 40% 47% 0% 70%
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 MagnesiumMagnesium +76%
Contains more CalciumCalcium +46.7%
Contains more IronIron +460.7%
Contains more PhosphorusPhosphorus +97.9%
Contains more SeleniumSelenium +2050%
Contains more PotassiumPotassium +410.6%
Contains more CopperCopper +106.8%
Contains less SodiumSodium -84.8%
~equal in Zinc ~0.3mg

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.
Tart
Tart
7
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 13% 95% 11% 0% 71% 127% 71% 0% 88% 0% 1% 75% 4.6%
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 CVitamin C +58.3%
Contains more Vitamin EVitamin E +103.8%
Contains more Vitamin B1Vitamin B1 +265.4%
Contains more Vitamin B2Vitamin B2 +800%
Contains more Vitamin B3Vitamin B3 +582.2%
Contains more Vitamin B6Vitamin B6 +81.8%
Contains more FolateFolate +809.1%
Contains more Vitamin AVitamin A +148.8%
Contains more Vitamin KVitamin K +350%
Contains more CholineCholine +46.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tart Sweet potato DV% diff.
Vitamin A 285µg 709µg 47%
Vitamin B2 0.549mg 0.061mg 38%
Iron 3.42mg 0.61mg 35%
Folate 100µg 11µg 22%
Selenium 12.9µg 0.6µg 22%
Vitamin B3 3.8mg 0.557mg 20%
Carbs 76.8g 20.12g 19%
Vitamin B1 0.285mg 0.078mg 17%
Vitamin B5 0.8mg 16%
Calories 372kcal 86kcal 14%
Sodium 361mg 55mg 13%
Vitamin B6 0.38mg 0.209mg 13%
Manganese 0.258mg 11%
Copper 0.073mg 0.151mg 9%
Fats 5.99g 0.05g 9%
Potassium 66mg 337mg 8%
Monounsaturated fat 3.338g 0.001g 8%
Phosphorus 93mg 47mg 7%
Fiber 1.5g 3g 6%
Polyunsaturated fat 0.878g 0.014g 6%
Saturated fat 1.393g 0.018g 6%
Starch 12.65g 5%
Protein 3.99g 1.57g 5%
Magnesium 44mg 25mg 5%
Vitamin E 0.53mg 0.26mg 2%
Vitamin C 3.8mg 2.4mg 2%
Fructose 0.7g 1%
Vitamin K 0.4µg 1.8µg 1%
Choline 8.4mg 12.3mg 1%
Calcium 44mg 30mg 1%
Net carbs 75.3g 17.12g N/A
Sugar 4.87g 4.18g N/A
Zinc 0.28mg 0.3mg 0%
Tryptophan 0.031mg 0%
Threonine 0.083mg 0%
Isoleucine 0.055mg 0%
Leucine 0.092mg 0%
Lysine 0.066mg 0%
Methionine 0.029mg 0%
Phenylalanine 0.089mg 0%
Valine 0.086mg 0%
Histidine 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tart
Tart
4
4% 6% 77% 12%
Protein: 3.99 g
Fats: 5.99 g
Carbs: 76.8 g
Water: 12.04 g
Other: 1.18 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 +154.1%
Contains more FatsFats +11880%
Contains more CarbsCarbs +281.7%
Contains more OtherOther +20.4%
Contains more WaterWater +541.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tart
Tart
2
25% 60% 16%
Saturated fat: Sat. Fat 1.393 g
Monounsaturated fat: Mono. Fat 3.338 g
Polyunsaturated fat: Poly. Fat 0.878 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 +333700%
Contains more Poly. FatPolyunsaturated fat +6171.4%
Contains less Sat. FatSaturated fat -98.7%

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. Tart - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175069/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.