Nutrition Comparison Tool
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Boiled Sweet Potatoes
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Baked Sweet Potatoes
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Raw Sweet Potatoes
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Boiled Sweet Potatoes 1 cup, mashed (x1) 12% DV 249 calories
  • Baked Sweet Potatoes 1 cup (x1) 9% DV 180 calories
  • Raw Sweet Potatoes 1 cup, cubes (x1) 6% DV 114 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Boiled Sweet Potatoes 1 cup, mashed (x1) 1% DV 0.46g
  • Baked Sweet Potatoes 1 cup (x1) 0% DV 0.3g
  • Raw Sweet Potatoes 1 cup, cubes (x1) 0% DV 0.07g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Boiled Sweet Potatoes 1 cup, mashed (x1) 21% DV 58.1g
  • Baked Sweet Potatoes 1 cup (x1) 15% DV 41.4g
  • Raw Sweet Potatoes 1 cup, cubes (x1) 10% DV 26.8g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Boiled Sweet Potatoes 1 cup, mashed (x1) 9% DV 4.5g
  • Baked Sweet Potatoes 1 cup (x1) 8% DV 4g
  • Raw Sweet Potatoes 1 cup, cubes (x1) 4% DV 2.1g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Boiled Sweet Potatoes 1 cup, mashed (x1) 0% DV 0mg
  • Baked Sweet Potatoes 1 cup (x1) 0% DV 0mg
  • Raw Sweet Potatoes 1 cup, cubes (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Boiled Sweet Potatoes 1 cup, mashed (x1) 1% DV 0.1g
  • Baked Sweet Potatoes 1 cup (x1) 1% DV 0.1g
  • Raw Sweet Potatoes 1 cup, cubes (x1) 0% DV 0.02g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Boiled Sweet Potatoes 1 cup, mashed (x1) 29% DV 8.2g
  • Baked Sweet Potatoes 1 cup (x1) 24% DV 6.6g
  • Raw Sweet Potatoes 1 cup, cubes (x1) 14% DV 4g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Boiled Sweet Potatoes 1 cup, mashed (x1) 38% DV 18.8g
  • Baked Sweet Potatoes 1 cup (x1) 26% DV 13g
  • Raw Sweet Potatoes 1 cup, cubes (x1) 11% DV 5.6g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Boiled Sweet Potatoes 1 cup, mashed (x1) 13% DV 2.4mg
  • Baked Sweet Potatoes 1 cup (x1) 8% DV 1.4mg
  • Raw Sweet Potatoes 1 cup, cubes (x1) 5% DV 0.81mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Boiled Sweet Potatoes 1 cup, mashed (x1) 7% DV 88.6mg
  • Baked Sweet Potatoes 1 cup (x1) 6% DV 76mg
  • Raw Sweet Potatoes 1 cup, cubes (x1) 3% DV 39.9mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Boiled Sweet Potatoes 1 cup, mashed (x1) 16% DV 754.4mg
  • Baked Sweet Potatoes 1 cup (x1) 20% DV 950mg
  • Raw Sweet Potatoes 1 cup, cubes (x1) 10% DV 448.2mg
Comparison Table

Table Legend

  1. Boiled Sweet Potatoes
  2. Baked Sweet Potatoes
  3. Raw Sweet Potatoes
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 328 200 133
Calories
(%DV)		 249
(12%)		 180
(9%)		 114
(6%)
Fat (g)
(%DV)		 0.46
(1%)		 0.3
(0%)		 0.07
(0%)
Protein (g)
(%DV)		 4.5
(9%)		 4
(8%)		 2.1
(4%)
Carbohydrate (g)
(%DV)		 58.1
(21%)		 41.4
(15%)		 26.8
(10%)
Sugars (g)
(%DV)		 18.8
(38%)		 13
(26%)		 5.6
(11%)
Fiber (g)
(%DV)		 8.2
(29%)		 6.6
(24%)		 4
(14%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.1
(1%)		 0.1
(1%)		 0.02
(0%)
Net-Carbs (g) 49.9
34.8
22.8
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 328 200 133
Calcium (mg)
(%DV)		 88.6
(7%)		 76
(6%)		 39.9
(3%)
Iron, Fe (mg)
(%DV)		 2.4
(13%)		 1.4
(8%)		 0.81
(5%)
Potassium, K (mg)
(%DV)		 754.4
(16%)		 950
(20%)		 448.2
(10%)
Magnesium (mg)
(%DV)		 59
(14%)		 54
(13%)		 33.3
(8%)
Phosphorus, P (mg)
(%DV)		 105
(8%)		 108
(9%)		 62.5
(5%)
Sodium (mg)
(%DV)		 88.6
(4%)		 72
(3%)		 73.2
(3%)
Zinc, Zn (mg)
(%DV)		 0.66
(6%)		 0.64
(6%)		 0.4
(4%)
Copper, Cu (mg)
(%DV)		 0.31
(34%)		 0.32
(36%)		 0.2
(22%)
Manganese (mg)
(%DV)		 0.87
(38%)		 0.99
(43%)		 0.34
(15%)
Selenium, Se (mcg)
(%DV)		 0.66
(1%)		 0.4
(1%)		 0.8
(1%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
3
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 328 200 133
Vitamin A, RAE (mcg)
(%DV)		 2581.4
(287%)		 1922
(214%)		 943
(105%)
Vitamin C (mg)
(%DV)		 42
(47%)		 39.2
(44%)		 3.2
(4%)
Thiamin (B1) (mg)
(%DV)		 0.18
(15%)		 0.21
(18%)		 0.1
(9%)
Riboflavin (B2) (mg)
(%DV)		 0.15
(12%)		 0.21
(16%)		 0.08
(6%)
Niacin (B3) (mg)
(%DV)		 1.8
(11%)		 3
(19%)		 0.74
(5%)
Vitamin B5 (PA) (mg)
(%DV)		 1.9
(38%)		 1.8
(35%)		 1.1
(21%)
Vitamin B6 (mg)
(%DV)		 0.54
(32%)		 0.57
(34%)		 0.28
(16%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 19.7
(5%)		 12
(3%)		 14.6
(4%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 19.7
(5%)		 12
(3%)		 14.6
(4%)
Folate DFE (mcg)
(%)		 19.7
(5%)		 12
(3%)		 14.6
(4%)
Choline (mg)
(%DV)		 35.4
(6%)		 26.2
(5%)		 16.4
(3%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 30976.3
(287%)		 23018
(213%)		 11317
(105%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 86
(0%)		 9.3
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 51627.2 38436 18886
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 0
0
0
Vitamin E (mg)
(%DV)		 3.1
(21%)		 1.4
(9%)		 0.35
(2%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 6.9
(6%)		 4.6
(4%)		 2.4
(2%)
Vitamin K1 (mcg) 0
0
0
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 328 200 133
Water (g) 262.8
151.6
102.8
Ash (g) 2
3
1
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -12.54
-16.49
-7.51
  Carbohydrates
Food # 1 2 3
Weight (g) 328 200 133
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 4.7
4.6
3.4
Glucose (Dextrose) (g) 1.8
1.1
1.3
Fructose (g) 1.4
1
0.93
Lactose (g) 0
0
0
Maltose (g) 11
6.2
0
Galactose (g) 0
0
0
Starch (g) 17.1
14.1
16.8
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 328 200 133
Monounsaturated Fats (g) 0
0.004
0.001
Polyunsaturated Fats (g) 0.2
0.184
0.019
Omega 3s (g)
(%AI)		 0
(0%)		 0.012
(1%)		 0.001
(0%)
Omega 6s (g)
(%AI)		 0.2
(1%)		 0.18
(1%)		 0.017
(0%)
Omega 3 to Omega 6 Ratio 0
0.07
0.08
Omega 6 to Omega 3 Ratio --
15
13
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
gamma-Linolenic Acid (GLA) (g) --
--
--
c-c-n6-Eicosadienoic Acid (g) 0
0
0
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
Caproic (6:0) (g) 0
0
0
Caprylic Acid (8:0) (g) 0
0
0
Capric Acid (10:0) (g) 0
0
0
Lauric Acid (12:0) (g) 0
0
0
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0
0
0
Pentadecanoic Acid (15:0) (g) 0
0
0
Palmitic Acid (16:0) (g) 0.102
0.1
0.024
Margaric Acid (17:0) (g) 0
0
0
Stearic Acid (18:0) (g) 0
0.004
0.001
Arachidic Acid (20:0) (g) 0
0
0
Behenic Acid (22:0) (g) 0
0
0
Lignoceric Acid (24:0) (g) 0
0
0
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
0
0
Pentadecenoic Acid (15:1) (g) 0
0
0
Palmitoleic Acid (16:1) (g) 0
0
0
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) 0
0
0
Oleic Acid (18:1) (g) 0
0.004
0.001
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0
0
0
Docosenoic Acid (22:1) (g) 0
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.2
0.18
0.017
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0
0.012
0.001
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) 0
0
0
Eicosatetraenoic Acid 20:4 (g) 0
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
t-Monoenoic Fats (g) --
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
0.016
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 328 200 133
Essential  
Histidine (mg)
(%RDI)		 89
(13%)		 78
(11%)		 41
(6%)
Isoleucine (mg)
(%RDI)		 157
(11%)		 140
(10%)		 73
(5%)
Leucine (mg)
(%RDI)		 266
(10%)		 236
(9%)		 122
(4%)
Lysine (mg)
(%RDI)		 190
(9%)		 168
(8%)		 88
(4%)
Methionine (mg)
(%RDI)		 82
(11%)		 74
(10%)		 39
(5%)
Phenylalanine (mg)
(%RDI)		 256
(29%)		 228
(26%)		 118
(14%)
Threonine (mg)
(%RDI)		 239
(23%)		 214
(20%)		 110
(11%)
Tryptophan (mg)
(%RDI)		 92
(33%)		 80
(29%)		 41
(15%)
Valine (mg)
(%RDI)		 246
(14%)		 220
(12%)		 114
(6%)
Conditional  
Arginine (mg) 157
140
73
Cystine (mg)
(%RDI)		 62
(22%)		 56
(20%)		 29
(10%)
Glycine (mg) 180
162
84
Proline (mg) 151
134
69
Tyrosine (mg)
(%RDI)		 98
(11%)		 88
(10%)		 45
(5%)
Non-Essential  
Alanine (mg) 220
198
102
Aspartic acid (mg) 1099
976
508
Betaine (mg) --
69
--
Glutamic acid (mg) 443
396
206
Hydroxyproline (mg) --
--
--
Serine (mg) 253
226
117
Data Source
Boiled Sweet Potatoes
USDA Food Data Central Standard Release (Common)
Baked Sweet Potatoes
USDA Food Data Central Standard Release (Common)Iodine data is obtained from the USDA Iodine database.
Raw Sweet Potatoes
USDA Food Data Central Standard Release (Common)