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Sweet Potato Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 86

% Daily Value *

Total Fat 0g %0

Saturated Fat 0g %0

Trans Fat 0g

Cholesterol 0mg %0

Sodium 36mg %2

Total Carbohydrate 21g %7

Dietary Fiber 3g %11

Total Sugars 6g

Protein 2g

Vitamin D 0.0IU %0

Calcium 38.0mg %2

Iron 0.7mg %3

Potassium 475mg %12

Phosphorus 54.0mg %5

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Vitamins in sweet potato

Vitamin D 0.0IU %0

Vitamin B12 0.0µg %0

Vitamin K 2.3µg %2

Choline, total 13.1mg %2

Vitamin E 0.7mg %5

Vitamin B2 (Riboflavin) 0.1mg %8

Vitamin B1 (Thiamin) 0.1mg %9

Vitamin B3 (Niacin) 1.5mg %9

Vitamin B5 (Pantothenic acid) 0.9mg %18

Vitamin C 19.6mg %22

Vitamin B6 0.3mg %22

Vitamin A 19218.0IU %641

Minerals in sweet potato

Selenium 0.2µg %0

Zinc 0.3mg %2

Sodium 36.0mg %2

Calcium 38.0mg %3

Iron 0.7mg %4

Phosphorus 54.0mg %5

Magnesium 27.0mg %6

Potassium 475.0mg %13

Copper 0.2mg %18

Manganese 0.5mg %22

Amino Acids in sweet potato

Lysine 0.1g %4

Leucine 0.1g %4

Isoleucine 0.1g %5

Tyrosine 0.0g %5

Methionine 0.0g %5

Histidine 0.0g %5

Valine 0.1g %6

Cystine 0.0g %9

Threonine 0.1g %10

Phenylalanine 0.1g %12

Tryptophan 0.0g %13

Fatty Acids in sweet potato

DPA 0.00g %0

Omega-3 0.00g %0

DHA 0.00g %0

EPA 0.00g %0

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of sweet potato is 14.3/100 which makes it a excellent quality carbohydrate food.

14.3
low
excellent
good

Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Sweet Potato has an incomplete source of protein.

amino acid mg/kg of BW mg/g of protein
Lysine 45 42
Leucine 59 59
Isoleucine 30 35
Histidine 15 20
Valine 39 55
Threonine 23 54
Tryptophan 6 20
Met+Cys 22 33
Phe+Tyr 30 79

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in sweet potato is 0.9 which makes it a low P:E food.

0.9
low P:E
high P:E
medium P:E

Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of sweet potato is 0.9 which makes it a low energy density food.

0.9%
low ED
high ED
medium ED

How nutritious is this food?

Micronutrients in sweet potato as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that sweet potato is lacking.

Nutrient Density Score for sweet potato is 22/100 low).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score

22%
low
excellent
good

Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for sweet potato

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 N/A <4
Zinc:Copper 1.99 <12
Potassium:Sodium 13.19 >2
Caclcium:Magnesium 1.41 <2
Iron:Copper 4.35 <15
Calcium:Phosphorus 0.70 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 55%

55%
low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is insulinogenic with high insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

87% of insulinogenic calories

87%
low
high
medium