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  6. Wheat vs. Sweet potato

Wheat vs. Sweet potato — In-Depth Nutrition Comparison

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Summary of differences between wheat and sweet potato

  • Wheat has more selenium, manganese, phosphorus, copper, vitamin B3, iron, zinc, vitamin B1, and magnesium; however, sweet potato is higher in vitamin A.
  • Sweet potato covers your daily need for vitamin A, 284% more than wheat .
  • Wheat has 149 times more selenium than sweet potato. While wheat has 89.4µg of selenium, sweet potato has only 0.6µg.
  • The glycemic index of sweet potato is higher.

These are the specific foods used in this comparison Wheat, durum and Sweet potato, raw, unprepared.

Infographic

Wheat 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.
Wheat
Wheat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 +476%
Contains more CalciumCalcium +13.3%
Contains more PotassiumPotassium +27.9%
Contains more IronIron +477%
Contains more CopperCopper +266.2%
Contains more ZincZinc +1286.7%
Contains more PhosphorusPhosphorus +980.9%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +1067.4%
Contains more SeleniumSelenium +14800%

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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
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 B1Vitamin B1 +437.2%
Contains more Vitamin B2Vitamin B2 +98.4%
Contains more Vitamin B3Vitamin B3 +1109.7%
Contains more Vitamin B5Vitamin B5 +16.9%
Contains more Vitamin B6Vitamin B6 +100.5%
Contains more FolateFolate +290.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Sweet potato DV% diff.
Selenium 89.4µg 0.6µg 161%
Manganese 3.012mg 0.258mg 120%
Vitamin A 0µg 709µg 79%
Phosphorus 508mg 47mg 66%
Copper 0.553mg 0.151mg 45%
Vitamin B3 6.738mg 0.557mg 39%
Iron 3.52mg 0.61mg 36%
Zinc 4.16mg 0.3mg 35%
Vitamin B1 0.419mg 0.078mg 28%
Magnesium 144mg 25mg 28%
Protein 13.68g 1.57g 24%
Carbs 71.13g 20.12g 17%
Vitamin B6 0.419mg 0.209mg 16%
Calories 339kcal 86kcal 13%
Fiber 3g 12%
Folate 43µg 11µg 8%
Polyunsaturated fat 0.978g 0.014g 6%
Starch 12.65g 5%
Vitamin B2 0.121mg 0.061mg 5%
Fats 2.47g 0.05g 4%
Potassium 431mg 337mg 3%
Vitamin C 0mg 2.4mg 3%
Vitamin B5 0.935mg 0.8mg 3%
Saturated fat 0.454g 0.018g 2%
Vitamin K 1.8µg 2%
Choline 12.3mg 2%
Vitamin E 0.26mg 2%
Sodium 2mg 55mg 2%
Monounsaturated fat 0.344g 0.001g 1%
Fructose 0.7g 1%
Net carbs 71.13g 17.12g N/A
Calcium 34mg 30mg 0%
Sugar 4.18g N/A
Tryptophan 0.176mg 0.031mg 0%
Threonine 0.366mg 0.083mg 0%
Isoleucine 0.533mg 0.055mg 0%
Leucine 0.934mg 0.092mg 0%
Lysine 0.303mg 0.066mg 0%
Methionine 0.221mg 0.029mg 0%
Phenylalanine 0.681mg 0.089mg 0%
Valine 0.594mg 0.086mg 0%
Histidine 0.322mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 +771.3%
Contains more FatsFats +4840%
Contains more CarbsCarbs +253.5%
Contains more OtherOther +81.6%
Contains more WaterWater +606.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 +34300%
Contains more Poly. FatPolyunsaturated fat +6885.7%
Contains less Sat. FatSaturated fat -96%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.