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Wheat vs. Sweet potato leaves — In-Depth Nutrition Comparison

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The main differences between wheat and sweet potato leaves

  • Wheat is richer in selenium, iron, phosphorus, and vitamin B3, yet sweet potato leaves are richer in vitamin A, vitamin B2, potassium, vitamin B6, calcium, and magnesium.
  • Daily need coverage for vitamin A for sweet potato leaves is 75% higher.
  • Wheat contains 35 times more selenium than sweet potato leaves. Wheat contains 31.9µg of selenium, while sweet potato leaves contain 0.9µg.

Food types used in this article are Wheat, KAMUT khorasan, cooked and Sweet potato leaves, raw.

Infographic

Wheat vs Sweet potato leaves 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wheat
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 50% 23% 45% 36% 0% 0% 35% 0.78% 0% 4.9%
Contains more IronIron +81.4%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +81.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +3444.4%
Contains more MagnesiumMagnesium +45.8%
Contains more CalciumCalcium +766.7%
Contains more PotassiumPotassium +209.8%
Contains less SodiumSodium -25%

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.
Wheat
3
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% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 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 37% 63% 0% 0% 39% 80% 21% 14% 44% 0% 756% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +104%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +64.2%
Contains more Vitamin B2Vitamin B2 +1050%
Contains more Vitamin B6Vitamin B6 +171.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Wheat Sweet potato leaves DV% diff.
Vitamin K 302.2µg 252%
Selenium 31.9µg 0.9µg 56%
Manganese 1.03mg 45%
Vitamin B2 0.03mg 0.345mg 24%
Copper 0.207mg 23%
Vitamin A 189µg 21%
Zinc 1.84mg 17%
Vitamin C 11mg 12%
Iron 1.76mg 0.97mg 10%
Potassium 164mg 508mg 10%
Phosphorus 147mg 81mg 9%
Vitamin B6 0.07mg 0.19mg 9%
Vitamin B3 2.305mg 1.13mg 7%
Calcium 9mg 78mg 7%
Carbs 27.6g 8.82g 6%
Protein 5.71g 2.49g 6%
Vitamin B5 0.225mg 5%
Calories 132kcal 42kcal 5%
Vitamin B1 0.095mg 0.156mg 5%
Magnesium 48mg 70mg 5%
Fiber 4.3g 5.3g 4%
Folate 11µg 3%
Vitamin E 0.24mg 2%
Fats 0.83g 0.51g 0%
Net carbs 23.3g 3.52g N/A
Sugar 3.07g N/A
Sodium 8mg 6mg 0%
Trans fat 0.002g 0g N/A
Saturated fat 0.077g 0.111g 0%
Monounsaturated fat 0.084g 0.02g 0%
Polyunsaturated fat 0.243g 0.228g 0%
Tryptophan 0.051mg 0.035mg 0%
Threonine 0.172mg 0%
Isoleucine 0.22mg 0%
Leucine 0.432mg 0%
Lysine 0.161mg 0.228mg 0%
Methionine 0.097mg 0.086mg 0%
Phenylalanine 0.3mg 0%
Valine 0.267mg 0%
Histidine 0.147mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
2% 9% 87%
Protein: 2.49 g
Fats: 0.51 g
Carbs: 8.82 g
Water: 86.81 g
Other: 1.37 g
Contains more ProteinProtein +129.3%
Contains more FatsFats +62.7%
Contains more CarbsCarbs +212.9%
Contains more WaterWater +33.2%
Contains more OtherOther +101.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
3
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
31% 6% 64%
Saturated fat: Sat. Fat 0.111 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains less Sat. FatSaturated fat -30.6%
Contains more Mono. FatMonounsaturated fat +320%
~equal in Polyunsaturated fat ~0.228g

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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/169744/nutrients
  2. Sweet potato leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169303/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.