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  6. Sweet potato vs. Rice

Sweet potato vs. Rice — In-Depth Nutrition Comparison

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Summary of differences between sweet potatoes and rice

  • Sweet potatoes have more vitamin A, vitamin C, vitamin B6, potassium, fiber, copper, vitamin B5, and vitamin B2; however, rice is higher in selenium and folate.
  • Sweet potatoes cover your daily need for vitamin A, 384% more than rice.

These are the specific foods used in this comparison Sweet potato, cooked, baked in skin, flesh, without salt and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Sweet potato vs Rice 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 11% 42% 26% 54% 8.7% 23% 4.7% 65% 1.1%
Rice
Rice
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +280%
Contains more PotassiumPotassium +1257.1%
Contains more CopperCopper +133.3%
Contains more PhosphorusPhosphorus +25.6%
Contains more IronIron +73.9%
Contains more ZincZinc +53.1%
Contains less SodiumSodium -97.2%
Contains more SeleniumSelenium +3650%
~equal in Manganese ~0.472mg

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 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 65% 320% 14% 0% 27% 24% 28% 53% 66% 0% 5.8% 4.5% 7.1%
Rice
Rice
2
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1675%
Contains more Vitamin B2Vitamin B2 +715.4%
Contains more Vitamin B5Vitamin B5 +126.7%
Contains more Vitamin B6Vitamin B6 +207.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +523.8%
Contains more Vitamin B1Vitamin B1 +52.3%
Contains more FolateFolate +866.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.476mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Rice DV% diff.
Vitamin A 961µg 0µg 107%
Vitamin C 19.6mg 0mg 22%
Vitamin B6 0.286mg 0.093mg 15%
Selenium 0.2µg 7.5µg 13%
Folate 6µg 58µg 13%
Potassium 475mg 35mg 13%
Fiber 3.3g 0.4g 12%
Vitamin B5 0.884mg 0.39mg 10%
Copper 0.161mg 0.069mg 10%
Vitamin B2 0.106mg 0.013mg 7%
Iron 0.69mg 1.2mg 6%
Vitamin B1 0.107mg 0.163mg 5%
Vitamin E 0.71mg 0.04mg 4%
Magnesium 27mg 12mg 4%
Calcium 38mg 10mg 3%
Starch 7.05g 3%
Vitamin K 2.3µg 0µg 2%
Choline 13.1mg 2.1mg 2%
Calories 90kcal 130kcal 2%
Sodium 36mg 1mg 2%
Zinc 0.32mg 0.49mg 2%
Phosphorus 54mg 43mg 2%
Carbs 20.71g 28.17g 2%
Manganese 0.497mg 0.472mg 1%
Fructose 0.5g 1%
Protein 2.01g 2.69g 1%
Fats 0.15g 0.28g 0%
Net carbs 17.41g 27.77g N/A
Sugar 6.48g 0.05g N/A
Vitamin B3 1.487mg 1.476mg 0%
Saturated fat 0.052g 0.077g 0%
Monounsaturated fat 0.002g 0.088g 0%
Polyunsaturated fat 0.092g 0.076g 0%
Tryptophan 0.04mg 0.031mg 0%
Threonine 0.107mg 0.096mg 0%
Isoleucine 0.07mg 0.116mg 0%
Leucine 0.118mg 0.222mg 0%
Lysine 0.084mg 0.097mg 0%
Methionine 0.037mg 0.063mg 0%
Phenylalanine 0.114mg 0.144mg 0%
Valine 0.11mg 0.164mg 0%
Histidine 0.039mg 0.063mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Rice
Rice
3
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more OtherOther +221.4%
Contains more ProteinProtein +33.8%
Contains more FatsFats +86.7%
Contains more CarbsCarbs +36%
~equal in Water ~68.44g

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 63%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.092 g
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains less Sat. FatSaturated fat -32.5%
Contains more Poly. FatPolyunsaturated fat +21.1%
Contains more Mono. FatMonounsaturated fat +4300%

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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/168483/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.