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  6. Wheat vs. Sweet potato leaves

Wheat vs. Sweet potato leaves — In-Depth Nutrition Comparison

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The main differences between wheat and sweet potato leaves

  • Wheat is richer in selenium, iron, phosphorus, protein, vitamin B3, and carbs, yet sweet potato leaves are richer in vitamin B2, potassium, vitamin B6, and calcium.
  • Daily need coverage for selenium for wheat is 56% higher.
  • Wheat contains 3 times more carbs than sweet potato leaves. Wheat contains 27.6g of carbs, while sweet potato leaves contain 8.82g.

Food types used in this article are Wheat, KAMUT khorasan, cooked and Sweet potato leaves, raw.

Infographic

Wheat vs Sweet potato leaves infographic
Infographic link

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.
Wheat
Wheat
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 50% 23% 45% 36% 0% 0% 35% 0.78% 0% 4.9%
Contains more IronIron +81.4%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +81.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +3444.4%
Contains more MagnesiumMagnesium +45.8%
Contains more CalciumCalcium +766.7%
Contains more PotassiumPotassium +209.8%
Contains less SodiumSodium -25%

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.
Wheat
Wheat
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 0% 0% 0% 4.8% 24% 6.9% 43% 0% 16% 0% 0% 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 37% 0% 63% 0% 39% 80% 21% 14% 44% 0% 756% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +104%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +64.2%
Contains more Vitamin B2Vitamin B2 +1050%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +171.4%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Sweet potato leaves DV% diff.
Vitamin K 302.2µg 252%
Selenium 31.9µg 0.9µg 56%
Manganese 1.03mg 45%
Vitamin B2 0.03mg 0.345mg 24%
Copper 0.207mg 23%
Vitamin A 189µg 21%
Zinc 1.84mg 17%
Vitamin C 11mg 12%
Potassium 164mg 508mg 10%
Iron 1.76mg 0.97mg 10%
Phosphorus 147mg 81mg 9%
Vitamin B6 0.07mg 0.19mg 9%
Calcium 9mg 78mg 7%
Vitamin B3 2.305mg 1.13mg 7%
Protein 5.71g 2.49g 6%
Carbs 27.6g 8.82g 6%
Calories 132kcal 42kcal 5%
Magnesium 48mg 70mg 5%
Vitamin B1 0.095mg 0.156mg 5%
Vitamin B5 0.225mg 5%
Fiber 4.3g 5.3g 4%
Folate 11µg 3%
Vitamin E 0.24mg 2%
Protein per 100 calories 4.3g 5.9g N/A
Calories per 10 g protein 231kcal 169kcal N/A
Weight per 100 calories 76g 238g N/A
Fats 0.83g 0.51g 0%
Net carbs 23.3g 3.52g N/A
Sugar 3.07g N/A
Sodium 8mg 6mg 0%
Trans fat 0.002g 0g N/A
Saturated fat 0.077g 0.111g 0%
Monounsaturated fat 0.084g 0.02g 0%
Polyunsaturated fat 0.243g 0.228g 0%
Tryptophan 0.051mg 0.035mg 0%
Threonine 0.172mg 0%
Isoleucine 0.22mg 0%
Leucine 0.432mg 0%
Lysine 0.161mg 0.228mg 0%
Methionine 0.097mg 0.086mg 0%
Phenylalanine 0.3mg 0%
Valine 0.267mg 0%
Histidine 0.147mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
2% 9% 87%
Protein: 2.49 g
Fats: 0.51 g
Carbs: 8.82 g
Water: 86.81 g
Other: 1.37 g
Contains more ProteinProtein +129.3%
Contains more FatsFats +62.7%
Contains more CarbsCarbs +212.9%
Contains more WaterWater +33.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
3
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
31% 6% 64%
Saturated fat: Sat. Fat 0.111 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains less Sat. FatSaturated fat -30.6%
Contains more Mono. FatMonounsaturated fat +320%
~equal in Polyunsaturated fat ~0.228g

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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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/nutrients
  2. Sweet potato leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169303/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.