Potato vs. Sweet potato — In-Depth Nutrition Comparison
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Important differences between potatoes and sweet potatoes
- Potatoes have more folate; however, sweet potatoes have more vitamin A, manganese, vitamin C, and vitamin B5.
- Sweet potatoes' daily need coverage for vitamin A is 384% more.
- Potatoes have 5 times more folate than sweet potatoes. Potatoes have 28µg of folate, while sweet potatoes have 6µg.
- Potatoes are lower in sugar.
- Potatoes have a higher glycemic index than sweet potatoes.
The food varieties used in the comparison are Potatoes, baked, flesh, and skin, without salt and Sweet potato, cooked, baked in skin, flesh, without salt.
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 PotassiumPotassium | +12.6% |
| Contains more IronIron | +56.5% |
| Contains more ZincZinc | +12.5% |
| Contains more PhosphorusPhosphorus | +29.6% |
| Contains less SodiumSodium | -72.2% |
| Contains more SeleniumSelenium | +100% |
| Contains more CalciumCalcium | +153.3% |
| Contains more CopperCopper | +36.4% |
| Contains more ManganeseManganese | +126.9% |
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 FolateFolate | +366.7% |
| Contains more Vitamin CVitamin C | +104.2% |
| Contains more Vitamin AVitamin A | +96000% |
| Contains more Vitamin EVitamin E | +1675% |
| Contains more Vitamin B1Vitamin B1 | +67.2% |
| Contains more Vitamin B2Vitamin B2 | +120.8% |
| Contains more Vitamin B5Vitamin B5 | +135.1% |
| Contains more Vitamin KVitamin K | +15% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 1µg | 961µg | 107% |
| Manganese | 0.219mg | 0.497mg | 12% |
| Vitamin C | 9.6mg | 19.6mg | 11% |
| Vitamin B5 | 0.376mg | 0.884mg | 10% |
| Folate | 28µg | 6µg | 6% |
| Iron | 1.08mg | 0.69mg | 5% |
| Copper | 0.118mg | 0.161mg | 5% |
| Fiber | 2.2g | 3.3g | 4% |
| Starch | 17.27g | 7.05g | 4% |
| Vitamin E | 0.04mg | 0.71mg | 4% |
| Vitamin B1 | 0.064mg | 0.107mg | 4% |
| Vitamin B2 | 0.048mg | 0.106mg | 4% |
| Calcium | 15mg | 38mg | 2% |
| Potassium | 535mg | 475mg | 2% |
| Phosphorus | 70mg | 54mg | 2% |
| Vitamin B6 | 0.311mg | 0.286mg | 2% |
| Protein | 2.5g | 2.01g | 1% |
| Sodium | 10mg | 36mg | 1% |
| Calories | 93kcal | 90kcal | 0% |
| Fats | 0.13g | 0.15g | 0% |
| Net carbs | 18.95g | 17.41g | N/A |
| Carbs | 21.15g | 20.71g | 0% |
| Magnesium | 28mg | 27mg | 0% |
| Sugar | 1.18g | 6.48g | N/A |
| Zinc | 0.36mg | 0.32mg | 0% |
| Selenium | 0.4µg | 0.2µg | 0% |
| Vitamin B3 | 1.41mg | 1.487mg | 0% |
| Vitamin K | 2µg | 2.3µg | 0% |
| Choline | 14.8mg | 13.1mg | 0% |
| Saturated fat | 0.034g | 0.052g | 0% |
| Monounsaturated fat | 0.003g | 0.002g | 0% |
| Polyunsaturated fat | 0.057g | 0.092g | 0% |
| Tryptophan | 0.025mg | 0.04mg | 0% |
| Threonine | 0.081mg | 0.107mg | 0% |
| Isoleucine | 0.08mg | 0.07mg | 0% |
| Leucine | 0.119mg | 0.118mg | 0% |
| Lysine | 0.13mg | 0.084mg | 0% |
| Methionine | 0.038mg | 0.037mg | 0% |
| Phenylalanine | 0.099mg | 0.114mg | 0% |
| Valine | 0.125mg | 0.11mg | 0% |
| Histidine | 0.042mg | 0.039mg | 0% |
| Fructose | 0.34g | 0.5g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.5 g
Fats:
0.13 g
Carbs:
21.15 g
Water:
74.89 g
Other:
1.33 g
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
| Contains more ProteinProtein | +24.4% |
| Contains more FatsFats | +15.4% |
~equal in
Carbs
~20.71g
~equal in
Water
~75.78g
~equal in
Other
~1.35g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.034 g
Monounsaturated fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.057 g
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 g
| Contains less Sat. FatSaturated fat | -34.6% |
| Contains more Mono. FatMonounsaturated fat | +50% |
| Contains more Poly. FatPolyunsaturated fat | +61.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
17.27 g
Sucrose:
0.4 g
Glucose:
0.44 g
Fructose:
0.34 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
7.05 g
Sucrose:
2.28 g
Glucose:
0.57 g
Fructose:
0.5 g
Lactose:
0 g
Maltose:
3.12 g
Galactose:
0 g
| Contains more StarchStarch | +145% |
| Contains more SucroseSucrose | +470% |
| Contains more GlucoseGlucose | +29.5% |
| Contains more FructoseFructose | +47.1% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
