White bread vs. Sweet potato — In-Depth Nutrition Comparison
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What are the main differences between white bread and sweet potato?
- White bread is richer in selenium, vitamin B1, iron, vitamin B3, folate, vitamin B2, manganese, and calcium, while sweet potato is higher in vitamin A.
- Sweet potato's daily need coverage for vitamin A is 284% higher.
- Sweet potato has 37 times less selenium than white bread. White bread has 22µg of selenium, while sweet potato has 0.6µg.
- Sweet potato is lower in sodium.
We used Bread, white, commercially prepared (includes soft bread crumbs) and Sweet potato, raw, unprepared types in this comparison.
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.
| Contains more CalciumCalcium | +380% |
| Contains more IronIron | +491.8% |
| Contains more ZincZinc | +146.7% |
| Contains more PhosphorusPhosphorus | +108.5% |
| Contains more ManganeseManganese | +107.8% |
| Contains more SeleniumSelenium | +3566.7% |
| Contains more PotassiumPotassium | +167.5% |
| Contains more CopperCopper | +49.5% |
| Contains less SodiumSodium | -88.8% |
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 B1Vitamin B1 | +583.3% |
| Contains more Vitamin B2Vitamin B2 | +298.4% |
| Contains more Vitamin B3Vitamin B3 | +758.2% |
| Contains more FolateFolate | +909.1% |
| Contains more CholineCholine | +18.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +18.2% |
| Contains more Vitamin B5Vitamin B5 | +49.3% |
| Contains more Vitamin B6Vitamin B6 | +140.2% |
| Contains more Vitamin KVitamin K | +800% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 0µg | 709µg | 79% |
| Selenium | 22µg | 0.6µg | 39% |
| Vitamin B1 | 0.533mg | 0.078mg | 38% |
| Iron | 3.61mg | 0.61mg | 38% |
| Vitamin B3 | 4.78mg | 0.557mg | 26% |
| Folate | 111µg | 11µg | 25% |
| Sodium | 490mg | 55mg | 19% |
| Protein | 8.85g | 1.57g | 15% |
| Vitamin B2 | 0.243mg | 0.061mg | 14% |
| Manganese | 0.536mg | 0.258mg | 12% |
| Polyunsaturated fat | 1.602g | 0.014g | 11% |
| Calcium | 144mg | 30mg | 11% |
| Carbs | 49.42g | 20.12g | 10% |
| Starch | 37.17g | 12.65g | 10% |
| Vitamin B6 | 0.087mg | 0.209mg | 9% |
| Calories | 266kcal | 86kcal | 9% |
| Phosphorus | 98mg | 47mg | 7% |
| Copper | 0.101mg | 0.151mg | 6% |
| Potassium | 126mg | 337mg | 6% |
| Fats | 3.33g | 0.05g | 5% |
| Vitamin B5 | 0.536mg | 0.8mg | 5% |
| Zinc | 0.74mg | 0.3mg | 4% |
| Vitamin C | 0mg | 2.4mg | 3% |
| Saturated fat | 0.698g | 0.018g | 3% |
| Fructose | 2.43g | 0.7g | 2% |
| Monounsaturated fat | 0.599g | 0.001g | 1% |
| Fiber | 2.7g | 3g | 1% |
| Vitamin K | 0.2µg | 1.8µg | 1% |
| Net carbs | 46.72g | 17.12g | N/A |
| Magnesium | 23mg | 25mg | 0% |
| Sugar | 5.67g | 4.18g | N/A |
| Vitamin E | 0.22mg | 0.26mg | 0% |
| Trans fat | 0.027g | 0g | N/A |
| Choline | 14.6mg | 12.3mg | 0% |
| Tryptophan | 0.031mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.055mg | 0% | |
| Leucine | 0.092mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.029mg | 0% | |
| Phenylalanine | 0.089mg | 0% | |
| Valine | 0.086mg | 0% | |
| Histidine | 0.031mg | 0% | |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
Protein:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
| Contains more ProteinProtein | +463.7% |
| Contains more FatsFats | +6560% |
| Contains more CarbsCarbs | +145.6% |
| Contains more OtherOther | +102% |
| Contains more WaterWater | +112.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
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 | +59800% |
| Contains more Poly. FatPolyunsaturated fat | +11342.9% |
| Contains less Sat. FatSaturated fat | -97.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
37.17 g
Sucrose:
0 g
Glucose:
1.57 g
Fructose:
2.43 g
Lactose:
0 g
Maltose:
1.67 g
Galactose:
0 g
Starch:
12.65 g
Sucrose:
2.52 g
Glucose:
0.96 g
Fructose:
0.7 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +193.8% |
| Contains more GlucoseGlucose | +63.5% |
| Contains more FructoseFructose | +247.1% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g