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  6. Vegetable vs. Sweet potato

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 RAE, Vitamin B5, Vitamin B6, and Copper.
  • Sweet potato's daily need coverage for Vitamin A RAE 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
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.
Vegetable
Vegetable
5
:
5
Sweet potato
Sweet potato
Contains more Iron +34.4%
Contains less Sodium -36.4%
Contains more Zinc +63.3%
Contains more Manganese +46.9%
Contains more Calcium +20%
Contains more Magnesium +13.6%
Contains more Potassium +99.4%
Contains more Copper +81.9%
Contains more Selenium +100%
Equal in Phosphorus - 47
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Contains more Iron +34.4%
Contains less Sodium -36.4%
Contains more Zinc +63.3%
Contains more Manganese +46.9%
Contains more Calcium +20%
Contains more Magnesium +13.6%
Contains more Potassium +99.4%
Contains more Copper +81.9%
Contains more Selenium +100%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vegetable
Vegetable
6
:
4
Sweet potato
Sweet potato
Contains more Vitamin E +46.2%
Contains more Vitamin C +33.3%
Contains more Vitamin B2 +96.7%
Contains more Vitamin B3 +52.8%
Contains more Folate +72.7%
Contains more Vitamin K +1205.6%
Contains more Vitamin A +231.7%
Contains more Vitamin B5 +429.8%
Contains more Vitamin B6 +182.4%
Equal in Vitamin B1 - 0.078
Vegetable
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%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Contains more Vitamin E +46.2%
Contains more Vitamin C +33.3%
Contains more Vitamin B2 +96.7%
Contains more Vitamin B3 +52.8%
Contains more Folate +72.7%
Contains more Vitamin K +1205.6%
Contains more Vitamin A +231.7%
Contains more Vitamin B5 +429.8%
Contains more Vitamin B6 +182.4%
Equal in Vitamin B1 - 0.078

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vegetable
Vegetable
3
:
2
Sweet potato
Sweet potato
Contains more Protein +82.2%
Contains more Fats +200%
Contains more Carbs +53.7%
Contains more Other +46.3%
Equal in Water - 77.28
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more Protein +82.2%
Contains more Fats +200%
Contains more Carbs +53.7%
Contains more Other +46.3%
Equal in Water - 77.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Vegetable
Vegetable
2
:
1
Sweet potato
Sweet potato
Contains more Monounsaturated Fat +900%
Contains more Polyunsaturated fat +414.3%
Contains less Saturated Fat -41.9%
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Contains more Monounsaturated Fat +900%
Contains more Polyunsaturated fat +414.3%
Contains less Saturated Fat -41.9%

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 Glycemic Index ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Vegetable Sweet potato Opinion
Net carbs 8.69g 17.12g Sweet potato
Protein 2.86g 1.57g Vegetable
Fats 0.15g 0.05g Vegetable
Carbs 13.09g 20.12g Sweet potato
Calories 65kcal 86kcal Sweet potato
Starch 12.65g Sweet potato
Fructose 0.7g Sweet potato
Sugar 3.12g 4.18g Vegetable
Fiber 4.4g 3g Vegetable
Calcium 25mg 30mg Sweet potato
Iron 0.82mg 0.61mg Vegetable
Magnesium 22mg 25mg Sweet potato
Phosphorus 51mg 47mg Vegetable
Potassium 169mg 337mg Sweet potato
Sodium 35mg 55mg Vegetable
Zinc 0.49mg 0.3mg Vegetable
Copper 0.083mg 0.151mg Sweet potato
Manganese 0.379mg 0.258mg Vegetable
Selenium 0.3µg 0.6µg Sweet potato
Vitamin A 4277IU 14187IU Sweet potato
Vitamin A RAE 214µg 709µg Sweet potato
Vitamin E 0.38mg 0.26mg Vegetable
Vitamin C 3.2mg 2.4mg Vegetable
Vitamin B1 0.071mg 0.078mg Sweet potato
Vitamin B2 0.12mg 0.061mg Vegetable
Vitamin B3 0.851mg 0.557mg Vegetable
Vitamin B5 0.151mg 0.8mg Sweet potato
Vitamin B6 0.074mg 0.209mg Sweet potato
Folate 19µg 11µg Vegetable
Vitamin K 23.5µg 1.8µg Vegetable
Tryptophan 0.029mg 0.031mg Sweet potato
Threonine 0.115mg 0.083mg Vegetable
Isoleucine 0.139mg 0.055mg Vegetable
Leucine 0.19mg 0.092mg Vegetable
Lysine 0.17mg 0.066mg Vegetable
Methionine 0.034mg 0.029mg Vegetable
Phenylalanine 0.12mg 0.089mg Vegetable
Valine 0.149mg 0.086mg Vegetable
Histidine 0.073mg 0.031mg Vegetable
Saturated Fat 0.031g 0.018g Sweet potato
Monounsaturated Fat 0.01g 0.001g Vegetable
Polyunsaturated fat 0.072g 0.014g Vegetable

Which food is preferable for your diet?

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

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
85%
Sweet potato
Minerals Daily Need Coverage Score
19%
Vegetable
20%
Sweet potato

Comparison summary

Which food is lower in Sugar?
Vegetable
Vegetable is lower in Sugar (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 - 4)
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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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/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.