Sweet potato vs. Potato — In-Depth Nutrition Comparison
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Important differences between sweet potatoes and potatoes
- Sweet potatoes have more vitamin A, manganese, vitamin C, and vitamin B5; however, potatoes have more folate.
- Sweet potatoes' daily need coverage for vitamin A is 384% more.
- Sweet potatoes have 18 times more vitamin E than potatoes. Sweet potatoes have 0.71mg of vitamin E, while potatoes have 0.04mg.
- Potatoes are lower in sugar.
- Potatoes have a higher glycemic index than sweet potatoes.
The food varieties used in the comparison are Sweet potato, cooked, baked in skin, flesh, without salt and Potatoes, baked, flesh, and skin, 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 CalciumCalcium | +153.3% |
| Contains more CopperCopper | +36.4% |
| Contains more ManganeseManganese | +126.9% |
| 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% |
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 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% |
| Contains more FolateFolate | +366.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 961µg | 1µg | 107% |
| Manganese | 0.497mg | 0.219mg | 12% |
| Vitamin C | 19.6mg | 9.6mg | 11% |
| Vitamin B5 | 0.884mg | 0.376mg | 10% |
| Folate | 6µg | 28µg | 6% |
| Iron | 0.69mg | 1.08mg | 5% |
| Copper | 0.161mg | 0.118mg | 5% |
| Fiber | 3.3g | 2.2g | 4% |
| Starch | 7.05g | 17.27g | 4% |
| Vitamin E | 0.71mg | 0.04mg | 4% |
| Vitamin B1 | 0.107mg | 0.064mg | 4% |
| Vitamin B2 | 0.106mg | 0.048mg | 4% |
| Calcium | 38mg | 15mg | 2% |
| Potassium | 475mg | 535mg | 2% |
| Phosphorus | 54mg | 70mg | 2% |
| Vitamin B6 | 0.286mg | 0.311mg | 2% |
| Protein | 2.01g | 2.5g | 1% |
| Sodium | 36mg | 10mg | 1% |
| Calories | 90kcal | 93kcal | 0% |
| Protein per 100 calories | 2.2g | 2.7g | N/A |
| Calories per 10 g protein | 448kcal | 372kcal | N/A |
| Weight per 100 calories | 111g | 108g | N/A |
| Fats | 0.15g | 0.13g | 0% |
| Net carbs | 17.41g | 18.95g | N/A |
| Carbs | 20.71g | 21.15g | 0% |
| Magnesium | 27mg | 28mg | 0% |
| Sugar | 6.48g | 1.18g | N/A |
| Zinc | 0.32mg | 0.36mg | 0% |
| Selenium | 0.2µg | 0.4µg | 0% |
| Vitamin B3 | 1.487mg | 1.41mg | 0% |
| Vitamin K | 2.3µg | 2µg | 0% |
| Choline | 13.1mg | 14.8mg | 0% |
| Saturated fat | 0.052g | 0.034g | 0% |
| Monounsaturated fat | 0.002g | 0.003g | 0% |
| Polyunsaturated fat | 0.092g | 0.057g | 0% |
| Tryptophan | 0.04mg | 0.025mg | 0% |
| Threonine | 0.107mg | 0.081mg | 0% |
| Isoleucine | 0.07mg | 0.08mg | 0% |
| Leucine | 0.118mg | 0.119mg | 0% |
| Lysine | 0.084mg | 0.13mg | 0% |
| Methionine | 0.037mg | 0.038mg | 0% |
| Phenylalanine | 0.114mg | 0.099mg | 0% |
| Valine | 0.11mg | 0.125mg | 0% |
| Histidine | 0.039mg | 0.042mg | 0% |
| Fructose | 0.5g | 0.34g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
Protein:
2.5 g
Fats:
0.13 g
Carbs:
21.15 g
Water:
74.89 g
Other:
1.33 g
| Contains more FatsFats | +15.4% |
| Contains more ProteinProtein | +24.4% |
~equal in
Carbs
~21.15g
~equal in
Water
~74.89g
~equal in
Other
~1.33g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 g
Saturated fat:
Sat. Fat
0.034 g
Monounsaturated fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.057 g
| Contains more Poly. FatPolyunsaturated fat | +61.4% |
| Contains less Sat. FatSaturated fat | -34.6% |
| Contains more Mono. FatMonounsaturated fat | +50% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
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
| Contains more SucroseSucrose | +470% |
| Contains more GlucoseGlucose | +29.5% |
| Contains more FructoseFructose | +47.1% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +145% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
