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  6. Sweet potato vs. Russet potato

Sweet potato vs. Russet potato — In-Depth Nutrition Comparison

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Summary of differences between sweet potato and russet potatoes

  • Sweet potato has more vitamin A and vitamin B5; however, russet potatoes are higher in vitamin B6, vitamin C, potassium, and iron.
  • Sweet potato covers your daily need for vitamin A, 284% more than russet potatoes.
  • Sweet potato has 2 times more vitamin B5 than russet potatoes. While sweet potato has 0.8mg of vitamin B5, russet potatoes have only 0.38mg.
  • The glycemic index of russet potatoes is higher.

These are the specific foods used in this comparison Sweet potato, raw, unprepared and Potatoes, Russet, flesh, and skin, baked.

Infographic

Sweet potato vs Russet potato 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 5.4% 49% 40% 36% 9.5% 30% 1.8% 30% 2.7%
Contains more CalciumCalcium +66.7%
Contains more CopperCopper +41.1%
Contains more ManganeseManganese +13.2%
Contains more SeleniumSelenium +20%
Contains more MagnesiumMagnesium +20%
Contains more PotassiumPotassium +63.2%
Contains more IronIron +75.4%
Contains more ZincZinc +16.7%
Contains more PhosphorusPhosphorus +51.1%
Contains less SodiumSodium -74.5%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 8% 0% 236% 5.2% 20% 14% 10% 48% 48% 0% 4.5% 8.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 28% 0% 0.33% 1.4% 17% 11% 25% 23% 82% 0% 5% 20%
Contains more Vitamin AVitamin A +70800%
Contains more Vitamin EVitamin E +271.4%
Contains more Vitamin B1Vitamin B1 +16.4%
Contains more Vitamin B2Vitamin B2 +27.1%
Contains more Vitamin B5Vitamin B5 +110.5%
Contains more Vitamin CVitamin C +245.8%
Contains more Vitamin B3Vitamin B3 +142%
Contains more Vitamin B6Vitamin B6 +69.4%
Contains more Vitamin KVitamin K +11.1%
Contains more FolateFolate +136.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Russet potato DV% diff.
Vitamin A 709µg 1µg 79%
Vitamin B6 0.209mg 0.354mg 11%
Vitamin B5 0.8mg 0.38mg 8%
Vitamin C 2.4mg 8.3mg 7%
Potassium 337mg 550mg 6%
Iron 0.61mg 1.07mg 6%
Copper 0.151mg 0.107mg 5%
Vitamin B3 0.557mg 1.348mg 5%
Folate 11µg 26µg 4%
Fiber 3g 2.3g 3%
Phosphorus 47mg 71mg 3%
Protein 1.57g 2.63g 2%
Starch 12.65g 17.45g 2%
Sodium 55mg 14mg 2%
Calories 86kcal 97kcal 1%
Magnesium 25mg 30mg 1%
Calcium 30mg 18mg 1%
Vitamin E 0.26mg 0.07mg 1%
Manganese 0.258mg 0.228mg 1%
Vitamin B1 0.078mg 0.067mg 1%
Vitamin B2 0.061mg 0.048mg 1%
Protein per 100 calories 1.8g 2.7g N/A
Calories per 10 g protein 548kcal 369kcal N/A
Weight per 100 calories 116g 103g N/A
Fats 0.05g 0.13g 0%
Net carbs 17.12g 19.14g N/A
Carbs 20.12g 21.44g 0%
Sugar 4.18g 1.08g N/A
Zinc 0.3mg 0.35mg 0%
Selenium 0.6µg 0.5µg 0%
Vitamin K 1.8µg 2µg 0%
Choline 12.3mg 15mg 0%
Saturated fat 0.018g 0.032g 0%
Monounsaturated fat 0.001g 0.003g 0%
Polyunsaturated fat 0.014g 0.054g 0%
Tryptophan 0.031mg 0.027mg 0%
Threonine 0.083mg 0.086mg 0%
Isoleucine 0.055mg 0.085mg 0%
Leucine 0.092mg 0.125mg 0%
Lysine 0.066mg 0.137mg 0%
Methionine 0.029mg 0.041mg 0%
Phenylalanine 0.089mg 0.104mg 0%
Valine 0.086mg 0.131mg 0%
Histidine 0.031mg 0.044mg 0%
Fructose 0.7g 0.32g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 g
Contains more ProteinProtein +67.5%
Contains more FatsFats +160%
Contains more OtherOther +37.8%
~equal in Carbs ~21.44g
~equal in Water ~74.45g

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
36% 3% 61%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.054 g
Contains less Sat. FatSaturated fat -43.8%
Contains more Mono. FatMonounsaturated fat +200%
Contains more Poly. FatPolyunsaturated fat +285.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
75% 15% 6% 4%
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
94% 2% 2% 2%
Starch: 17.45 g
Sucrose: 0.39 g
Glucose: 0.37 g
Fructose: 0.32 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +546.2%
Contains more GlucoseGlucose +159.5%
Contains more FructoseFructose +118.8%
Contains more StarchStarch +37.9%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/nutrients
  2. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.