Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Vegetable vs. Sweet potato — In-Depth Nutrition Comparison

Compare

Important differences between Vegetable and Sweet potato

  • Vegetable has more Vitamin K, however, Sweet potato has more Vitamin A RAE, Vitamin C, Vitamin B6, Vitamin B5, Potassium, Copper, and Manganese.
  • Sweet potato's daily need coverage for Vitamin A RAE is 83% more.
  • Vegetable has 10 times more Vitamin K than Sweet potato. Vegetable has 23.5µg of Vitamin K, while Sweet potato has 2.3µg.

The food varieties used in the comparison are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Sweet potato, cooked, baked in skin, flesh, without salt.

Infographic

Vegetable 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.
Contains more Iron +18.8%
Contains more Zinc +53.1%
Contains more Selenium +50%
Contains more Calcium +52%
Contains more Magnesium +22.7%
Contains more Potassium +181.1%
Contains more Copper +94%
Contains more Manganese +31.1%
Equal in Phosphorus - 54
Equal in Sodium - 36
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Contains more Iron +18.8%
Contains more Zinc +53.1%
Contains more Selenium +50%
Contains more Calcium +52%
Contains more Magnesium +22.7%
Contains more Potassium +181.1%
Contains more Copper +94%
Contains more Manganese +31.1%
Equal in Phosphorus - 54
Equal in Sodium - 36

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 B2 +13.2%
Contains more Folate +216.7%
Contains more Vitamin K +921.7%
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%
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%
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%
Contains more Vitamin B2 +13.2%
Contains more Folate +216.7%
Contains more Vitamin K +921.7%
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%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

People also compare

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
36%
Vegetable
120%
Sweet potato
Minerals Daily Need Coverage Score
19%
Vegetable
25%
Sweet potato

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. 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/168483/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.