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  6. Sweet potato, cooked, boiled, without skin, with salt vs. Potatoes, white, flesh and skin, baked

Sweet potato, cooked, boiled, without skin, with salt vs. Potatoes, white, flesh and skin, baked — In-Depth Nutrition Comparison

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Summary of differences between sweet potato, cooked, boiled, without skin, with salt and potatoes, white, flesh and skin, baked

  • Sweet potato, cooked, boiled, without skin, with salt has more vitamin A and vitamin E; however, potatoes, white, flesh, and skin, baked is higher in potassium, folate, vitamin B3, and phosphorus.
  • Sweet potato, cooked, boiled, without skin, with salt covers your daily need for vitamin A, 315% more than potatoes, white, flesh, and skin, baked.
  • Sweet potato, cooked, boiled, without skin, with salt has 38 times more sodium than potatoes, white, flesh, and skin, baked. While sweet potato, cooked, boiled, without skin, with salt has 263mg of sodium, potatoes, white, flesh, and skin, baked has only 7mg.

These are the specific foods used in this comparison Sweet potato, cooked, boiled, without skin, with salt and Potatoes, white, flesh, and skin, baked.

Infographic

Sweet potato, cooked, boiled, without skin, with salt vs Potatoes, white, flesh and skin, baked 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 13% 8.1% 20% 27% 31% 5.5% 14% 34% 35% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 3% 48% 24% 42% 9.5% 32% 0.91% 25% 2.7%
Contains more CalciumCalcium +170%
Contains more IronIron +12.5%
Contains more ManganeseManganese +40.7%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +136.5%
Contains more CopperCopper +35.1%
Contains more ZincZinc +75%
Contains more PhosphorusPhosphorus +134.4%
Contains less SodiumSodium -97.3%
Contains more SeleniumSelenium +150%

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 43% 0% 262% 19% 14% 11% 10% 35% 38% 0% 5.3% 4.5%
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 42% 0% 0.33% 0.8% 12% 9.9% 29% 23% 49% 0% 6.8% 29%
Contains more Vitamin AVitamin A +78600%
Contains more Vitamin EVitamin E +2250%
Contains more Vitamin B1Vitamin B1 +16.7%
Contains more Vitamin B5Vitamin B5 +51.7%
Contains more Vitamin B3Vitamin B3 +184%
Contains more Vitamin B6Vitamin B6 +27.9%
Contains more Vitamin KVitamin K +28.6%
Contains more FolateFolate +533.3%
~equal in Vitamin C ~12.6mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.043mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato, cooked, boiled, without skin, with salt Potatoes, white, flesh and skin, baked DV% diff.
Vitamin A 787µg 1µg 87%
Sodium 263mg 7mg 11%
Potassium 230mg 544mg 9%
Folate 6µg 38µg 8%
Phosphorus 32mg 75mg 6%
Vitamin E 0.94mg 0.04mg 6%
Vitamin B3 0.538mg 1.528mg 6%
Starch 5.22g 17.99g 5%
Copper 0.094mg 0.127mg 4%
Vitamin B5 0.581mg 0.383mg 4%
Vitamin B6 0.165mg 0.211mg 4%
Manganese 0.266mg 0.189mg 3%
Magnesium 18mg 27mg 2%
Calcium 27mg 10mg 2%
Fiber 2.5g 2.1g 2%
Calories 76kcal 94kcal 1%
Protein 1.37g 2.1g 1%
Carbs 17.72g 21.08g 1%
Iron 0.72mg 0.64mg 1%
Zinc 0.2mg 0.35mg 1%
Selenium 0.2µg 0.5µg 1%
Vitamin B1 0.056mg 0.048mg 1%
Vitamin K 2.1µg 2.7µg 1%
Choline 10.8mg 14.4mg 1%
Protein per 100 calories 1.8g 2.2g N/A
Calories per 10 g protein 555kcal 448kcal N/A
Weight per 100 calories 132g 106g N/A
Fats 0.14g 0.15g 0%
Vitamin C 12.8mg 12.6mg 0%
Net carbs 15.22g 18.98g N/A
Sugar 5.74g 1.53g N/A
Vitamin B2 0.047mg 0.043mg 0%
Saturated fat 0.04g 0.022g 0%
Monounsaturated fat 0g 0.002g 0%
Polyunsaturated fat 0.08g 0.037g 0%
Tryptophan 0.02mg 0.021mg 0%
Threonine 0.082mg 0.068mg 0%
Isoleucine 0.082mg 0.068mg 0%
Leucine 0.121mg 0.1mg 0%
Lysine 0.081mg 0.109mg 0%
Methionine 0.041mg 0.032mg 0%
Phenylalanine 0.099mg 0.083mg 0%
Valine 0.108mg 0.105mg 0%
Histidine 0.031mg 0.035mg 0%
Fructose 0.43g 0.36g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 80%
Protein: 1.37 g
Fats: 0.14 g
Carbs: 17.72 g
Water: 80.13 g
Other: 0.64 g
2% 21% 75%
Protein: 2.1 g
Fats: 0.15 g
Carbs: 21.08 g
Water: 75.43 g
Other: 1.24 g
Contains more ProteinProtein +53.3%
Contains more CarbsCarbs +19%
Contains more OtherOther +93.8%
~equal in Fats ~0.15g
~equal in Water ~75.43g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 67%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.08 g
36% 3% 61%
Saturated fat: Sat. Fat 0.022 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.037 g
Contains more Poly. FatPolyunsaturated fat +116.2%
Contains less Sat. FatSaturated fat -45%
Contains more Mono. FatMonounsaturated fat +∞%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
48% 13% 5% 4% 30%
Starch: 5.22 g
Sucrose: 1.43 g
Glucose: 0.54 g
Fructose: 0.43 g
Lactose: 0 g
Maltose: 3.34 g
Galactose: 0 g
93% 2% 3% 2%
Starch: 17.99 g
Sucrose: 0.4 g
Glucose: 0.63 g
Fructose: 0.36 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +257.5%
Contains more FructoseFructose +19.4%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +244.6%
Contains more GlucoseGlucose +16.7%
~equal in Lactose ~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, cooked, boiled, without skin, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170541/nutrients
  2. Potatoes, white, flesh and skin, baked - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170434/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.