Nutrition Comparison Tool
Search the database of over 600,000 foods to compare 20 foods or more.
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      Boiled Sweet Potatoes
      ×
      Baked Sweet Potatoes
      ×
      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) --
      		--
      		--
      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 18868.7
      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)
      Raw Sweet Potatoes
      USDA Food Data Central Standard Release (Common)