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Vegetable vs Sweet potato - In-Depth Nutrition Comparison

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Differences between Vegetable and Sweet potato

  • Vegetable has more Vitamin K, Fiber and Manganese, while Sweet potato has more Vitamin A, Vitamin B5, Vitamin B6 and Copper.
  • Sweet potato's daily need coverage for Vitamin A is 55% higher.
  • Sweet potato contains 13 times less Vitamin K than Vegetable. Vegetable contains 23.5µg of Vitamin K, while Sweet potato contains 1.8µg.

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

Infographic

Vegetable vs Sweet potato 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 Iron +34.4%
Contains more Zinc +63.3%
Contains less Sodium -36.4%
Contains more Calcium +20%
Contains more Potassium +99.4%
Contains more Magnesium +13.6%
Contains more Copper +81.9%
Equal in Phosphorus - 47
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 8% 15% 16% 28% 14% 22% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 9% 30% 18% 51% 9% 21% 8%
Contains more Iron +34.4%
Contains more Zinc +63.3%
Contains less Sodium -36.4%
Contains more Calcium +20%
Contains more Potassium +99.4%
Contains more Magnesium +13.6%
Contains more Copper +81.9%
Equal in Phosphorus - 47

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 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%
Contains more Vitamin A +231.7%
Contains more Vitamin B5 +429.8%
Contains more Vitamin B6 +182.4%
Equal in Vitamin B1 - 0.078
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%
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%
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%
Contains more Vitamin A +231.7%
Contains more Vitamin B5 +429.8%
Contains more Vitamin B6 +182.4%
Equal in Vitamin B1 - 0.078

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
36
Vegetable
85
Sweet potato
Mineral Summary Score
17
Vegetable
21
Sweet potato

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 the food
Protein
17%
Vegetable
9%
Sweet potato
Carbohydrates
13%
Vegetable
20%
Sweet potato
Fats
1%
Vegetable
0%
Sweet potato

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Vegetable Sweet potato
Lower in Sugars 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 in case of diets?

ok
ok
is better in case of low diet
Vegetable Sweet potato
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 contains less Sugars?
Vegetable
Vegetable contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Vegetable Sweet potato Opinion
Calories 65 86 Sweet potato
Protein 2.86 1.57 Vegetable
Fats 0.15 0.05 Vegetable
Vitamin C 3.2 2.4 Vegetable
Carbs 13.09 20.12 Sweet potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.82 0.61 Vegetable
Calcium 25 30 Sweet potato
Potassium 169 337 Sweet potato
Magnesium 22 25 Sweet potato
Sugars 3.12 4.18 Vegetable
Fiber 4.4 3 Vegetable
Copper 0.083 0.151 Sweet potato
Zinc 0.49 0.3 Vegetable
Starch 12.65 Sweet potato
Phosphorus 51 47 Vegetable
Sodium 35 55 Vegetable
Vitamin A 4277 14187 Sweet potato
Vitamin E 0.38 0.26 Vegetable
Vitamin D 0 0
Vitamin B1 0.071 0.078 Sweet potato
Vitamin B2 0.12 0.061 Vegetable
Vitamin B3 0.851 0.557 Vegetable
Vitamin B5 0.151 0.8 Sweet potato
Vitamin B6 0.074 0.209 Sweet potato
Vitamin B12 0 0
Vitamin K 23.5 1.8 Vegetable
Folate 19 11 Vegetable
Trans Fat 0 0
Saturated Fat 0.031 0.018 Sweet potato
Monounsaturated Fat 0.01 0.001 Vegetable
Polyunsaturated fat 0.072 0.014 Vegetable
Tryptophan 0.029 0.031 Sweet potato
Threonine 0.115 0.083 Vegetable
Isoleucine 0.139 0.055 Vegetable
Leucine 0.19 0.092 Vegetable
Lysine 0.17 0.066 Vegetable
Methionine 0.034 0.029 Vegetable
Phenylalanine 0.12 0.089 Vegetable
Valine 0.149 0.086 Vegetable
Histidine 0.073 0.031 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 of the foods presented on this page can be found below.

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