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

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

Compare

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 B2, Potassium, Vitamin B6, Calcium, Magnesium, and Vitamin B1.
  • Daily need coverage for Selenium from Wheat is 56% higher.
  • Wheat contains 2 times more Vitamin B3 than Sweet potato leaves. Wheat contains 2.305mg of Vitamin B3, while Sweet potato leaves contain 1.13mg.

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

Infographic

Wheat vs Sweet potato leaves 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
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% 0.24% 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% 227% 0% 0% 39% 80% 21% 14% 44% 0% 756% 0% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B3Vitamin B3 +104%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +94350%
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

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Sweet potato leaves
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat Sweet potato leaves Opinion
Calories 132kcal 42kcal Wheat
Protein 5.71g 2.49g Wheat
Fats 0.83g 0.51g Wheat
Vitamin C 11mg Sweet potato leaves
Net carbs 23.3g 3.52g Wheat
Carbs 27.6g 8.82g Wheat
Magnesium 48mg 70mg Sweet potato leaves
Calcium 9mg 78mg Sweet potato leaves
Potassium 164mg 508mg Sweet potato leaves
Iron 1.76mg 0.97mg Wheat
Sugar 3.07g Sweet potato leaves
Fiber 4.3g 5.3g Sweet potato leaves
Copper 0.207mg Wheat
Zinc 1.84mg Wheat
Phosphorus 147mg 81mg Wheat
Sodium 8mg 6mg Sweet potato leaves
Vitamin A 4IU 3778IU Sweet potato leaves
Vitamin A RAE 189µg Sweet potato leaves
Vitamin E 0.24mg Wheat
Manganese 1.03mg Wheat
Selenium 31.9µg 0.9µg Wheat
Vitamin B1 0.095mg 0.156mg Sweet potato leaves
Vitamin B2 0.03mg 0.345mg Sweet potato leaves
Vitamin B3 2.305mg 1.13mg Wheat
Vitamin B5 0.225mg Sweet potato leaves
Vitamin B6 0.07mg 0.19mg Sweet potato leaves
Vitamin K 302.2µg Sweet potato leaves
Folate 11µg Wheat
Trans Fat 0.002g 0g Sweet potato leaves
Saturated Fat 0.077g 0.111g Wheat
Monounsaturated Fat 0.084g 0.02g Wheat
Polyunsaturated fat 0.243g 0.228g Wheat
Tryptophan 0.051mg 0.035mg Wheat
Threonine 0.172mg Wheat
Isoleucine 0.22mg Wheat
Leucine 0.432mg Wheat
Lysine 0.161mg 0.228mg Sweet potato leaves
Methionine 0.097mg 0.086mg Wheat
Phenylalanine 0.3mg Wheat
Valine 0.267mg Wheat
Histidine 0.147mg Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Sweet potato leaves
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
8%
Wheat
94%
Sweet potato leaves
Minerals Daily Need Coverage Score
61%
Wheat
20%
Sweet potato leaves

Comparison summary

Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.034g)
Which food is lower in Sugar?
Sweet potato leaves
Sweet potato leaves is lower in Sugar (difference - 3.07g)
Which food contains less Sodium?
Sweet potato leaves
Sweet potato leaves contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Sweet potato leaves
Sweet potato leaves is lower in glycemic index (difference - 50)
Which food is cheaper?
Sweet potato leaves
Sweet potato leaves is cheaper (difference - $0.4)
Which food is richer in vitamins?
Sweet potato leaves
Sweet potato leaves 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. 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.