Side-by-Side Comparison

Almonds (Raw) vs Sweet Potato (Baked/Cooked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean raw whole almonds with natural brown skin in minimalist ceramic dish

nuts seeds

Almonds (Raw)

579Calories

21.1Protein

12.5Fiber

0.0Vit C

View Details

Baked sweet potato split open showing vivid orange flesh with natural steam

vegetables

Sweet Potato (Baked/Cooked)

90Calories

2.0Protein

3.3Fiber

19.6Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-84%

Sweet Potato (Baked/Cooked)

Sweet Potato (Baked/Cooked) has fewer calories (energy) (90 kcal vs 579 kcal, 489 kcal less).

Higher Protein

+952%

Almonds (Raw)

Almonds (Raw) provides 21.2 g vs 2.0 g in Sweet Potato (Baked/Cooked) (+19.1 g, +952%).

Higher Dietary Fiber

+279%

Almonds (Raw)

Almonds (Raw) provides 12.5 g vs 3.3 g in Sweet Potato (Baked/Cooked) (+9.2 g, +279%).

Higher Vitamin C

Sweet Potato (Baked/Cooked)

Sweet Potato (Baked/Cooked) provides 19.6 mg vs 0 mg in Almonds (Raw) (+19.6 mg).

Comparing per 100 g standard edible portion.

Nutrient

Almonds (Raw)100 g edible portion

Sweet Potato (Baked/Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Almonds (Raw) higher

Almonds (Raw)

579 kcal29% DV

Sweet Potato (Baked/Cooked)

90 kcal5% DV

Almonds (Raw) provides 579 kcal vs 90 kcal in Sweet Potato (Baked/Cooked) (+489 kcal, +543%).

ProteinAlmonds (Raw) higher

Almonds (Raw)

21.2 g42% DV

Sweet Potato (Baked/Cooked)

2.0 g4% DV

Almonds (Raw) provides 21.2 g vs 2.0 g in Sweet Potato (Baked/Cooked) (+19.1 g, +952%).

CarbohydratesAlmonds (Raw) higher

Almonds (Raw)

21.6 g8% DV

Sweet Potato (Baked/Cooked)

20.7 g8% DV

Almonds (Raw) provides 21.6 g vs 20.7 g in Sweet Potato (Baked/Cooked) (+0.84 g, +4%).

Dietary FiberAlmonds (Raw) higher

Almonds (Raw)

12.5 g45% DV

Sweet Potato (Baked/Cooked)

3.3 g12% DV

Almonds (Raw) provides 12.5 g vs 3.3 g in Sweet Potato (Baked/Cooked) (+9.2 g, +279%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

49.9 g64% DV

Sweet Potato (Baked/Cooked)

0.15 g

Almonds (Raw) provides 49.9 g vs 0.15 g in Sweet Potato (Baked/Cooked) (+49.8 g, +33187%).

Total SugarsSweet Potato (Baked/Cooked) higher

Almonds (Raw)

4.4 g9% DV

Sweet Potato (Baked/Cooked)

6.5 g13% DV

Sweet Potato (Baked/Cooked) provides 6.5 g vs 4.4 g in Almonds (Raw) (+2.1 g, +49%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Almonds (Raw)

0 mg

Sweet Potato (Baked/Cooked)

19.6 mg22% DV

Sweet Potato (Baked/Cooked) has higher vitamin c (19.6 mg vs 0 mg).

Vitamin A (RAE)Sweet Potato (Baked/Cooked) higher

Almonds (Raw)

0 µg

Sweet Potato (Baked/Cooked)

961 µg107% DV

Sweet Potato (Baked/Cooked) has higher vitamin a (rae) (961 µg vs 0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Almonds (Raw) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

25.6 mg171% DV

Sweet Potato (Baked/Cooked)

0.71 mg5% DV

Almonds (Raw) provides 25.6 mg vs 0.71 mg in Sweet Potato (Baked/Cooked) (+24.9 mg, +3510%).

Vitamin KSweet Potato (Baked/Cooked) higher

Almonds (Raw)

0 µg

Sweet Potato (Baked/Cooked)

2.3 µg2% DV

Sweet Potato (Baked/Cooked) has higher vitamin k (2.3 µg vs 0 µg).

Folate (DFE)Almonds (Raw) higher

Almonds (Raw)

44 µg11% DV

Sweet Potato (Baked/Cooked)

6.0 µg2% DV

Almonds (Raw) provides 44 µg vs 6.0 µg in Sweet Potato (Baked/Cooked) (+38 µg, +633%).

Thiamin (Vitamin B1)Almonds (Raw) higher

Almonds (Raw)

0.21 mg17% DV

Sweet Potato (Baked/Cooked)

0.11 mg9% DV

Almonds (Raw) provides 0.21 mg vs 0.11 mg in Sweet Potato (Baked/Cooked) (+0.10 mg, +92%).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

1.1 mg88% DV

Sweet Potato (Baked/Cooked)

0.11 mg8% DV

Almonds (Raw) provides 1.1 mg vs 0.11 mg in Sweet Potato (Baked/Cooked) (+1.0 mg, +974%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

3.6 mg23% DV

Sweet Potato (Baked/Cooked)

1.5 mg9% DV

Almonds (Raw) provides 3.6 mg vs 1.5 mg in Sweet Potato (Baked/Cooked) (+2.1 mg, +143%).

Pantothenic Acid (B5)Sweet Potato (Baked/Cooked) higher

Almonds (Raw)

0.47 mg9% DV

Sweet Potato (Baked/Cooked)

0.88 mg18% DV

Sweet Potato (Baked/Cooked) provides 0.88 mg vs 0.47 mg in Almonds (Raw) (+0.41 mg, +88%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Almonds (Raw)

0.14 mg8% DV

Sweet Potato (Baked/Cooked)

0.29 mg17% DV

Sweet Potato (Baked/Cooked) provides 0.29 mg vs 0.14 mg in Almonds (Raw) (+0.15 mg, +109%).

Vitamin B12Similar

Almonds (Raw)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Almonds (Raw) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Almonds (Raw)

1.0 mg

Sweet Potato (Baked/Cooked)

36.0 mg2% DV

Sweet Potato (Baked/Cooked) provides 36.0 mg vs 1.0 mg in Almonds (Raw) (+35.0 mg, +3500%).

PotassiumAlmonds (Raw) higher

Almonds (Raw)

733 mg16% DV

Sweet Potato (Baked/Cooked)

475 mg10% DV

Almonds (Raw) provides 733 mg vs 475 mg in Sweet Potato (Baked/Cooked) (+258 mg, +54%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

269 mg21% DV

Sweet Potato (Baked/Cooked)

38.0 mg3% DV

Almonds (Raw) provides 269 mg vs 38.0 mg in Sweet Potato (Baked/Cooked) (+231 mg, +608%).

IronAlmonds (Raw) higher

Almonds (Raw)

3.7 mg21% DV

Sweet Potato (Baked/Cooked)

0.69 mg4% DV

Almonds (Raw) provides 3.7 mg vs 0.69 mg in Sweet Potato (Baked/Cooked) (+3.0 mg, +438%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

270 mg64% DV

Sweet Potato (Baked/Cooked)

27.0 mg6% DV

Almonds (Raw) provides 270 mg vs 27.0 mg in Sweet Potato (Baked/Cooked) (+243 mg, +900%).

PhosphorusAlmonds (Raw) higher

Almonds (Raw)

481 mg38% DV

Sweet Potato (Baked/Cooked)

54.0 mg4% DV

Almonds (Raw) provides 481 mg vs 54.0 mg in Sweet Potato (Baked/Cooked) (+427 mg, +791%).

ZincAlmonds (Raw) higher

Almonds (Raw)

3.1 mg28% DV

Sweet Potato (Baked/Cooked)

0.32 mg3% DV

Almonds (Raw) provides 3.1 mg vs 0.32 mg in Sweet Potato (Baked/Cooked) (+2.8 mg, +875%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

3.8 g19% DV

Sweet Potato (Baked/Cooked)

0.05 g

Almonds (Raw) provides 3.8 g vs 0.05 g in Sweet Potato (Baked/Cooked) (+3.8 g, +7500%).

Nutrient

Almonds (Raw)28 g (1 oz / 23 almonds (28 g))

Sweet Potato (Baked/Cooked)114 g (1 medium baked potato (114 g))

Macronutrients6 nutrients

Calories (Energy)Almonds (Raw) higher

Almonds (Raw)

162 kcal8% DV

Sweet Potato (Baked/Cooked)

103 kcal5% DV

Almonds (Raw) provides 162 kcal vs 103 kcal in Sweet Potato (Baked/Cooked) (+60 kcal, +58%).

ProteinAlmonds (Raw) higher

Almonds (Raw)

5.9 g12% DV

Sweet Potato (Baked/Cooked)

2.3 g5% DV

Almonds (Raw) provides 5.9 g vs 2.3 g in Sweet Potato (Baked/Cooked) (+3.6 g, +158%).

CarbohydratesSweet Potato (Baked/Cooked) higher

Almonds (Raw)

6.0 g2% DV

Sweet Potato (Baked/Cooked)

23.6 g9% DV

Sweet Potato (Baked/Cooked) provides 23.6 g vs 6.0 g in Almonds (Raw) (+17.6 g, +291%).

Dietary FiberSweet Potato (Baked/Cooked) higher

Almonds (Raw)

3.5 g13% DV

Sweet Potato (Baked/Cooked)

3.8 g13% DV

Sweet Potato (Baked/Cooked) provides 3.8 g vs 3.5 g in Almonds (Raw) (+0.26 g, +7%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

14.0 g18% DV

Sweet Potato (Baked/Cooked)

0.17 g

Almonds (Raw) provides 14.0 g vs 0.17 g in Sweet Potato (Baked/Cooked) (+13.8 g, +8076%).

Total SugarsSweet Potato (Baked/Cooked) higher

Almonds (Raw)

1.2 g2% DV

Sweet Potato (Baked/Cooked)

7.4 g15% DV

Sweet Potato (Baked/Cooked) provides 7.4 g vs 1.2 g in Almonds (Raw) (+6.2 g, +507%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Almonds (Raw)

0 mg

Sweet Potato (Baked/Cooked)

22.3 mg25% DV

Sweet Potato (Baked/Cooked) has higher vitamin c (22.3 mg vs 0 mg).

Vitamin A (RAE)Sweet Potato (Baked/Cooked) higher

Almonds (Raw)

0 µg

Sweet Potato (Baked/Cooked)

1,096 µg122% DV

Sweet Potato (Baked/Cooked) has higher vitamin a (rae) (1,096 µg vs 0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Almonds (Raw) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

7.2 mg48% DV

Sweet Potato (Baked/Cooked)

0.81 mg5% DV

Almonds (Raw) provides 7.2 mg vs 0.81 mg in Sweet Potato (Baked/Cooked) (+6.4 mg, +787%).

Vitamin KSweet Potato (Baked/Cooked) higher

Almonds (Raw)

0 µg

Sweet Potato (Baked/Cooked)

2.6 µg2% DV

Sweet Potato (Baked/Cooked) has higher vitamin k (2.6 µg vs 0 µg).

Folate (DFE)Almonds (Raw) higher

Almonds (Raw)

12 µg3% DV

Sweet Potato (Baked/Cooked)

6.8 µg2% DV

Almonds (Raw) provides 12 µg vs 6.8 µg in Sweet Potato (Baked/Cooked) (+5.5 µg, +80%).

Thiamin (Vitamin B1)Sweet Potato (Baked/Cooked) higher

Almonds (Raw)

0.06 mg5% DV

Sweet Potato (Baked/Cooked)

0.12 mg10% DV

Sweet Potato (Baked/Cooked) provides slightly more thiamin (vitamin b1) (0.12 mg vs 0.06 mg).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.32 mg25% DV

Sweet Potato (Baked/Cooked)

0.12 mg9% DV

Almonds (Raw) provides 0.32 mg vs 0.12 mg in Sweet Potato (Baked/Cooked) (+0.20 mg, +164%).

Niacin (Vitamin B3)Sweet Potato (Baked/Cooked) higher

Almonds (Raw)

1.0 mg6% DV

Sweet Potato (Baked/Cooked)

1.7 mg11% DV

Sweet Potato (Baked/Cooked) provides 1.7 mg vs 1.0 mg in Almonds (Raw) (+0.68 mg, +67%).

Pantothenic Acid (B5)Sweet Potato (Baked/Cooked) higher

Almonds (Raw)

0.13 mg3% DV

Sweet Potato (Baked/Cooked)

1.0 mg20% DV

Sweet Potato (Baked/Cooked) provides 1.0 mg vs 0.13 mg in Almonds (Raw) (+0.88 mg, +664%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Almonds (Raw)

0.04 mg2% DV

Sweet Potato (Baked/Cooked)

0.33 mg19% DV

Sweet Potato (Baked/Cooked) provides 0.33 mg vs 0.04 mg in Almonds (Raw) (+0.29 mg, +750%).

Vitamin B12Similar

Almonds (Raw)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Almonds (Raw) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Almonds (Raw)

0.28 mg

Sweet Potato (Baked/Cooked)

41.0 mg2% DV

Sweet Potato (Baked/Cooked) provides 41.0 mg vs 0.28 mg in Almonds (Raw) (+40.8 mg, +14557%).

PotassiumSweet Potato (Baked/Cooked) higher

Almonds (Raw)

205 mg4% DV

Sweet Potato (Baked/Cooked)

542 mg12% DV

Sweet Potato (Baked/Cooked) provides 542 mg vs 205 mg in Almonds (Raw) (+336 mg, +164%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

75.3 mg6% DV

Sweet Potato (Baked/Cooked)

43.3 mg3% DV

Almonds (Raw) provides 75.3 mg vs 43.3 mg in Sweet Potato (Baked/Cooked) (+32.0 mg, +74%).

IronAlmonds (Raw) higher

Almonds (Raw)

1.0 mg6% DV

Sweet Potato (Baked/Cooked)

0.79 mg4% DV

Almonds (Raw) provides 1.0 mg vs 0.79 mg in Sweet Potato (Baked/Cooked) (+0.25 mg, +32%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

75.6 mg18% DV

Sweet Potato (Baked/Cooked)

30.8 mg7% DV

Almonds (Raw) provides 75.6 mg vs 30.8 mg in Sweet Potato (Baked/Cooked) (+44.8 mg, +146%).

PhosphorusAlmonds (Raw) higher

Almonds (Raw)

135 mg11% DV

Sweet Potato (Baked/Cooked)

61.6 mg5% DV

Almonds (Raw) provides 135 mg vs 61.6 mg in Sweet Potato (Baked/Cooked) (+73.1 mg, +119%).

ZincAlmonds (Raw) higher

Almonds (Raw)

0.87 mg8% DV

Sweet Potato (Baked/Cooked)

0.36 mg3% DV

Almonds (Raw) provides 0.87 mg vs 0.36 mg in Sweet Potato (Baked/Cooked) (+0.51 mg, +139%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

1.1 g5% DV

Sweet Potato (Baked/Cooked)

0.06 g

Almonds (Raw) provides 1.1 g vs 0.06 g in Sweet Potato (Baked/Cooked) (+1.0 g, +1767%).

Nutrient

Almonds (Raw)Amount per 100 kcal (17 g)

Sweet Potato (Baked/Cooked)Amount per 100 kcal (111 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Almonds (Raw)

98 kcal5% DV

Sweet Potato (Baked/Cooked)

100 kcal5% DV

Both Almonds (Raw) and Sweet Potato (Baked/Cooked) provide similar amounts of calories (energy) (98 kcal).

ProteinAlmonds (Raw) higher

Almonds (Raw)

3.6 g7% DV

Sweet Potato (Baked/Cooked)

2.2 g4% DV

Almonds (Raw) provides 3.6 g vs 2.2 g in Sweet Potato (Baked/Cooked) (+1.4 g, +61%).

CarbohydratesSweet Potato (Baked/Cooked) higher

Almonds (Raw)

3.7 g1% DV

Sweet Potato (Baked/Cooked)

23.0 g8% DV

Sweet Potato (Baked/Cooked) provides 23.0 g vs 3.7 g in Almonds (Raw) (+19.3 g, +527%).

Dietary FiberSweet Potato (Baked/Cooked) higher

Almonds (Raw)

2.1 g8% DV

Sweet Potato (Baked/Cooked)

3.7 g13% DV

Sweet Potato (Baked/Cooked) provides 3.7 g vs 2.1 g in Almonds (Raw) (+1.5 g, +72%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

8.5 g11% DV

Sweet Potato (Baked/Cooked)

0.17 g

Almonds (Raw) provides 8.5 g vs 0.17 g in Sweet Potato (Baked/Cooked) (+8.3 g, +4998%).

Total SugarsSweet Potato (Baked/Cooked) higher

Almonds (Raw)

0.74 g1% DV

Sweet Potato (Baked/Cooked)

7.2 g14% DV

Sweet Potato (Baked/Cooked) provides 7.2 g vs 0.74 g in Almonds (Raw) (+6.5 g, +873%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Almonds (Raw)

0 mg

Sweet Potato (Baked/Cooked)

21.8 mg24% DV

Sweet Potato (Baked/Cooked) has higher vitamin c (21.8 mg vs 0 mg).

Vitamin A (RAE)Sweet Potato (Baked/Cooked) higher

Almonds (Raw)

0 µg

Sweet Potato (Baked/Cooked)

1,067 µg119% DV

Sweet Potato (Baked/Cooked) has higher vitamin a (rae) (1,067 µg vs 0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Almonds (Raw) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

4.4 mg29% DV

Sweet Potato (Baked/Cooked)

0.79 mg5% DV

Almonds (Raw) provides 4.4 mg vs 0.79 mg in Sweet Potato (Baked/Cooked) (+3.6 mg, +453%).

Vitamin KSweet Potato (Baked/Cooked) higher

Almonds (Raw)

0 µg

Sweet Potato (Baked/Cooked)

2.6 µg2% DV

Sweet Potato (Baked/Cooked) has higher vitamin k (2.6 µg vs 0 µg).

Folate (DFE)Almonds (Raw) higher

Almonds (Raw)

7.5 µg2% DV

Sweet Potato (Baked/Cooked)

6.7 µg2% DV

Almonds (Raw) provides 7.5 µg vs 6.7 µg in Sweet Potato (Baked/Cooked) (+0.8 µg, +12%).

Thiamin (Vitamin B1)Sweet Potato (Baked/Cooked) higher

Almonds (Raw)

0.03 mg3% DV

Sweet Potato (Baked/Cooked)

0.12 mg10% DV

Sweet Potato (Baked/Cooked) provides slightly more thiamin (vitamin b1) (0.12 mg vs 0.03 mg).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.19 mg15% DV

Sweet Potato (Baked/Cooked)

0.12 mg9% DV

Almonds (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.12 mg).

Niacin (Vitamin B3)Sweet Potato (Baked/Cooked) higher

Almonds (Raw)

0.62 mg4% DV

Sweet Potato (Baked/Cooked)

1.7 mg10% DV

Sweet Potato (Baked/Cooked) provides 1.7 mg vs 0.62 mg in Almonds (Raw) (+1.0 mg, +168%).

Pantothenic Acid (B5)Sweet Potato (Baked/Cooked) higher

Almonds (Raw)

0.08 mg2% DV

Sweet Potato (Baked/Cooked)

0.98 mg20% DV

Sweet Potato (Baked/Cooked) provides 0.98 mg vs 0.08 mg in Almonds (Raw) (+0.90 mg, +1125%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Almonds (Raw)

0.02 mg1% DV

Sweet Potato (Baked/Cooked)

0.32 mg19% DV

Sweet Potato (Baked/Cooked) provides 0.32 mg vs 0.02 mg in Almonds (Raw) (+0.29 mg, +1263%).

Vitamin B12Similar

Almonds (Raw)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Almonds (Raw) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Almonds (Raw)

0.17 mg

Sweet Potato (Baked/Cooked)

40.0 mg2% DV

Sweet Potato (Baked/Cooked) provides 40.0 mg vs 0.17 mg in Almonds (Raw) (+39.8 mg, +23406%).

PotassiumSweet Potato (Baked/Cooked) higher

Almonds (Raw)

125 mg3% DV

Sweet Potato (Baked/Cooked)

527 mg11% DV

Sweet Potato (Baked/Cooked) provides 527 mg vs 125 mg in Almonds (Raw) (+403 mg, +323%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

45.7 mg4% DV

Sweet Potato (Baked/Cooked)

42.2 mg3% DV

Almonds (Raw) provides 45.7 mg vs 42.2 mg in Sweet Potato (Baked/Cooked) (+3.5 mg, +8%).

IronSweet Potato (Baked/Cooked) higher

Almonds (Raw)

0.63 mg4% DV

Sweet Potato (Baked/Cooked)

0.77 mg4% DV

Sweet Potato (Baked/Cooked) provides 0.77 mg vs 0.63 mg in Almonds (Raw) (+0.14 mg, +21%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

45.9 mg11% DV

Sweet Potato (Baked/Cooked)

30.0 mg7% DV

Almonds (Raw) provides 45.9 mg vs 30.0 mg in Sweet Potato (Baked/Cooked) (+15.9 mg, +53%).

PhosphorusAlmonds (Raw) higher

Almonds (Raw)

81.8 mg7% DV

Sweet Potato (Baked/Cooked)

59.9 mg5% DV

Almonds (Raw) provides 81.8 mg vs 59.9 mg in Sweet Potato (Baked/Cooked) (+21.8 mg, +36%).

ZincAlmonds (Raw) higher

Almonds (Raw)

0.53 mg5% DV

Sweet Potato (Baked/Cooked)

0.36 mg3% DV

Almonds (Raw) provides 0.53 mg vs 0.36 mg in Sweet Potato (Baked/Cooked) (+0.18 mg, +49%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

0.65 g3% DV

Sweet Potato (Baked/Cooked)

0.06 g

Almonds (Raw) provides 0.65 g vs 0.06 g in Sweet Potato (Baked/Cooked) (+0.59 g, +1064%).

Nutrient

Almonds (Raw)Normalized to 300 kcal (52 g)

Sweet Potato (Baked/Cooked)Normalized to 300 kcal (333 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Almonds (Raw)

301 kcal15% DV

Sweet Potato (Baked/Cooked)

300 kcal15% DV

Both Almonds (Raw) and Sweet Potato (Baked/Cooked) provide similar amounts of calories (energy) (301 kcal).

ProteinAlmonds (Raw) higher

Almonds (Raw)

11.0 g22% DV

Sweet Potato (Baked/Cooked)

6.7 g13% DV

Almonds (Raw) provides 11.0 g vs 6.7 g in Sweet Potato (Baked/Cooked) (+4.3 g, +64%).

CarbohydratesSweet Potato (Baked/Cooked) higher

Almonds (Raw)

11.2 g4% DV

Sweet Potato (Baked/Cooked)

69.0 g25% DV

Sweet Potato (Baked/Cooked) provides 69.0 g vs 11.2 g in Almonds (Raw) (+57.8 g, +515%).

Dietary FiberSweet Potato (Baked/Cooked) higher

Almonds (Raw)

6.5 g23% DV

Sweet Potato (Baked/Cooked)

11.0 g39% DV

Sweet Potato (Baked/Cooked) provides 11.0 g vs 6.5 g in Almonds (Raw) (+4.5 g, +69%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

26.0 g33% DV

Sweet Potato (Baked/Cooked)

0.50 g1% DV

Almonds (Raw) provides 26.0 g vs 0.50 g in Sweet Potato (Baked/Cooked) (+25.5 g, +5098%).

Total SugarsSweet Potato (Baked/Cooked) higher

Almonds (Raw)

2.3 g5% DV

Sweet Potato (Baked/Cooked)

21.6 g43% DV

Sweet Potato (Baked/Cooked) provides 21.6 g vs 2.3 g in Almonds (Raw) (+19.3 g, +854%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Almonds (Raw)

0 mg

Sweet Potato (Baked/Cooked)

65.3 mg73% DV

Sweet Potato (Baked/Cooked) has higher vitamin c (65.3 mg vs 0 mg).

Vitamin A (RAE)Sweet Potato (Baked/Cooked) higher

Almonds (Raw)

0 µg

Sweet Potato (Baked/Cooked)

3,200 µg356% DV

Sweet Potato (Baked/Cooked) has higher vitamin a (rae) (3,200 µg vs 0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Almonds (Raw) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

13.3 mg89% DV

Sweet Potato (Baked/Cooked)

2.4 mg16% DV

Almonds (Raw) provides 13.3 mg vs 2.4 mg in Sweet Potato (Baked/Cooked) (+11.0 mg, +464%).

Vitamin KSweet Potato (Baked/Cooked) higher

Almonds (Raw)

0 µg

Sweet Potato (Baked/Cooked)

7.7 µg6% DV

Sweet Potato (Baked/Cooked) has higher vitamin k (7.7 µg vs 0 µg).

Folate (DFE)Almonds (Raw) higher

Almonds (Raw)

23 µg6% DV

Sweet Potato (Baked/Cooked)

20 µg5% DV

Almonds (Raw) provides 23 µg vs 20 µg in Sweet Potato (Baked/Cooked) (+2.9 µg, +15%).

Thiamin (Vitamin B1)Sweet Potato (Baked/Cooked) higher

Almonds (Raw)

0.11 mg9% DV

Sweet Potato (Baked/Cooked)

0.36 mg30% DV

Sweet Potato (Baked/Cooked) provides 0.36 mg vs 0.11 mg in Almonds (Raw) (+0.25 mg, +234%).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.59 mg46% DV

Sweet Potato (Baked/Cooked)

0.35 mg27% DV

Almonds (Raw) provides 0.59 mg vs 0.35 mg in Sweet Potato (Baked/Cooked) (+0.24 mg, +68%).

Niacin (Vitamin B3)Sweet Potato (Baked/Cooked) higher

Almonds (Raw)

1.9 mg12% DV

Sweet Potato (Baked/Cooked)

5.0 mg31% DV

Sweet Potato (Baked/Cooked) provides 5.0 mg vs 1.9 mg in Almonds (Raw) (+3.1 mg, +163%).

Pantothenic Acid (B5)Sweet Potato (Baked/Cooked) higher

Almonds (Raw)

0.24 mg5% DV

Sweet Potato (Baked/Cooked)

2.9 mg59% DV

Sweet Potato (Baked/Cooked) provides 2.9 mg vs 0.24 mg in Almonds (Raw) (+2.7 mg, +1102%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Almonds (Raw)

0.07 mg4% DV

Sweet Potato (Baked/Cooked)

0.95 mg56% DV

Sweet Potato (Baked/Cooked) provides 0.95 mg vs 0.07 mg in Almonds (Raw) (+0.88 mg, +1237%).

Vitamin B12Similar

Almonds (Raw)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Almonds (Raw) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Almonds (Raw)

0.52 mg

Sweet Potato (Baked/Cooked)

120 mg5% DV

Sweet Potato (Baked/Cooked) provides 120 mg vs 0.52 mg in Almonds (Raw) (+119 mg, +22954%).

PotassiumSweet Potato (Baked/Cooked) higher

Almonds (Raw)

381 mg8% DV

Sweet Potato (Baked/Cooked)

1,582 mg34% DV

Sweet Potato (Baked/Cooked) provides 1,582 mg vs 381 mg in Almonds (Raw) (+1,201 mg, +315%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

140 mg11% DV

Sweet Potato (Baked/Cooked)

127 mg10% DV

Almonds (Raw) provides 140 mg vs 127 mg in Sweet Potato (Baked/Cooked) (+13.3 mg, +11%).

IronSweet Potato (Baked/Cooked) higher

Almonds (Raw)

1.9 mg11% DV

Sweet Potato (Baked/Cooked)

2.3 mg13% DV

Sweet Potato (Baked/Cooked) provides 2.3 mg vs 1.9 mg in Almonds (Raw) (+0.37 mg, +19%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

140 mg33% DV

Sweet Potato (Baked/Cooked)

89.9 mg21% DV

Almonds (Raw) provides 140 mg vs 89.9 mg in Sweet Potato (Baked/Cooked) (+50.5 mg, +56%).

PhosphorusAlmonds (Raw) higher

Almonds (Raw)

250 mg20% DV

Sweet Potato (Baked/Cooked)

180 mg14% DV

Almonds (Raw) provides 250 mg vs 180 mg in Sweet Potato (Baked/Cooked) (+70.3 mg, +39%).

ZincAlmonds (Raw) higher

Almonds (Raw)

1.6 mg15% DV

Sweet Potato (Baked/Cooked)

1.1 mg10% DV

Almonds (Raw) provides 1.6 mg vs 1.1 mg in Sweet Potato (Baked/Cooked) (+0.56 mg, +52%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

2.0 g10% DV

Sweet Potato (Baked/Cooked)

0.17 g1% DV

Almonds (Raw) provides 2.0 g vs 0.17 g in Sweet Potato (Baked/Cooked) (+1.8 g, +1087%).

Almonds (Raw) vs Sweet Potato (Baked/Cooked)

Almonds (Raw)

Sweet Potato (Baked/Cooked)

Nutritional Takeaways

Comparison Summary