Sweet potato vs. Russet potato — In-Depth Nutrition Comparison
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The main differences between sweet potatoes and russet potatoes
- Sweet potatoes are richer in vitamin A, vitamin C, manganese, vitamin B5, and copper, yet russet potatoes are richer in vitamin B6.
- Daily need coverage for vitamin A for sweet potatoes is 107% higher.
- Sweet potatoes contain 10 times more vitamin E than russet potatoes. Sweet potatoes contain 0.71mg of vitamin E, while russet potatoes contain 0.07mg.
- Sweet potatoes have a lower glycemic index than russet potatoes.
Food types used in this article are Sweet potato, cooked, baked in skin, flesh, without salt and Potatoes, Russet, flesh, and skin, baked.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more CalciumCalcium | +111.1% |
| Contains more CopperCopper | +50.5% |
| Contains more ManganeseManganese | +118% |
| Contains more MagnesiumMagnesium | +11.1% |
| Contains more PotassiumPotassium | +15.8% |
| Contains more IronIron | +55.1% |
| Contains more PhosphorusPhosphorus | +31.5% |
| Contains less SodiumSodium | -61.1% |
| Contains more SeleniumSelenium | +150% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +136.1% |
| Contains more Vitamin AVitamin A | +96000% |
| Contains more Vitamin EVitamin E | +914.3% |
| Contains more Vitamin B1Vitamin B1 | +59.7% |
| Contains more Vitamin B2Vitamin B2 | +120.8% |
| Contains more Vitamin B5Vitamin B5 | +132.6% |
| Contains more Vitamin KVitamin K | +15% |
| Contains more Vitamin B6Vitamin B6 | +23.8% |
| Contains more FolateFolate | +333.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 961µg | 1µg | 107% |
| Vitamin C | 19.6mg | 8.3mg | 13% |
| Manganese | 0.497mg | 0.228mg | 12% |
| Vitamin B5 | 0.884mg | 0.38mg | 10% |
| Copper | 0.161mg | 0.107mg | 6% |
| Iron | 0.69mg | 1.07mg | 5% |
| Vitamin B6 | 0.286mg | 0.354mg | 5% |
| Folate | 6µg | 26µg | 5% |
| Fiber | 3.3g | 2.3g | 4% |
| Starch | 7.05g | 17.45g | 4% |
| Vitamin E | 0.71mg | 0.07mg | 4% |
| Vitamin B2 | 0.106mg | 0.048mg | 4% |
| Vitamin B1 | 0.107mg | 0.067mg | 3% |
| Calcium | 38mg | 18mg | 2% |
| Potassium | 475mg | 550mg | 2% |
| Phosphorus | 54mg | 71mg | 2% |
| Protein | 2.01g | 2.63g | 1% |
| Magnesium | 27mg | 30mg | 1% |
| Sodium | 36mg | 14mg | 1% |
| Selenium | 0.2µg | 0.5µg | 1% |
| Vitamin B3 | 1.487mg | 1.348mg | 1% |
| Calories | 90kcal | 97kcal | 0% |
| Protein per 100 calories | 2.2g | 2.7g | N/A |
| Calories per 10 g protein | 448kcal | 369kcal | N/A |
| Weight per 100 calories | 111g | 103g | N/A |
| Fats | 0.15g | 0.13g | 0% |
| Net carbs | 17.41g | 19.14g | N/A |
| Carbs | 20.71g | 21.44g | 0% |
| Sugar | 6.48g | 1.08g | N/A |
| Zinc | 0.32mg | 0.35mg | 0% |
| Vitamin K | 2.3µg | 2µg | 0% |
| Choline | 13.1mg | 15mg | 0% |
| Saturated fat | 0.052g | 0.032g | 0% |
| Monounsaturated fat | 0.002g | 0.003g | 0% |
| Polyunsaturated fat | 0.092g | 0.054g | 0% |
| Tryptophan | 0.04mg | 0.027mg | 0% |
| Threonine | 0.107mg | 0.086mg | 0% |
| Isoleucine | 0.07mg | 0.085mg | 0% |
| Leucine | 0.118mg | 0.125mg | 0% |
| Lysine | 0.084mg | 0.137mg | 0% |
| Methionine | 0.037mg | 0.041mg | 0% |
| Phenylalanine | 0.114mg | 0.104mg | 0% |
| Valine | 0.11mg | 0.131mg | 0% |
| Histidine | 0.039mg | 0.044mg | 0% |
| Fructose | 0.5g | 0.32g | 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:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
| Contains more FatsFats | +15.4% |
| Contains more ProteinProtein | +30.8% |
~equal in
Carbs
~21.44g
~equal in
Water
~74.45g
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
0.032 g
Monounsaturated fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.054 g
| Contains more Poly. FatPolyunsaturated fat | +70.4% |
| Contains less Sat. FatSaturated fat | -38.5% |
| 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:
17.45 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 | +484.6% |
| Contains more GlucoseGlucose | +54.1% |
| Contains more FructoseFructose | +56.3% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +147.5% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
