Side-by-Side Comparison

Walnuts (English, Halves) vs Sweet Potato (Baked/Cooked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean raw walnut halves in minimalist ceramic dish

nuts seeds

Walnuts (English, Halves)

654Calories

15.2Protein

6.7Fiber

1.3Vit 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

-86%

Sweet Potato (Baked/Cooked)

Sweet Potato (Baked/Cooked) has fewer calories (energy) (90 kcal vs 654 kcal, 564 kcal less).

Higher Protein

+658%

Walnuts (English, Halves)

Walnuts (English, Halves) provides 15.2 g vs 2.0 g in Sweet Potato (Baked/Cooked) (+13.2 g, +658%).

Higher Dietary Fiber

+103%

Walnuts (English, Halves)

Walnuts (English, Halves) provides 6.7 g vs 3.3 g in Sweet Potato (Baked/Cooked) (+3.4 g, +103%).

Higher Vitamin C

+1408%

Sweet Potato (Baked/Cooked)

Sweet Potato (Baked/Cooked) provides 19.6 mg vs 1.3 mg in Walnuts (English, Halves) (+18.3 mg, +1408%).

Comparing per 100 g standard edible portion.

Nutrient

Walnuts (English, Halves)100 g edible portion

Sweet Potato (Baked/Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Walnuts (English, Halves) higher

Walnuts (English, Halves)

654 kcal33% DV

Sweet Potato (Baked/Cooked)

90 kcal5% DV

Walnuts (English, Halves) provides 654 kcal vs 90 kcal in Sweet Potato (Baked/Cooked) (+564 kcal, +627%).

ProteinWalnuts (English, Halves) higher

Walnuts (English, Halves)

15.2 g30% DV

Sweet Potato (Baked/Cooked)

2.0 g4% DV

Walnuts (English, Halves) provides 15.2 g vs 2.0 g in Sweet Potato (Baked/Cooked) (+13.2 g, +658%).

CarbohydratesSweet Potato (Baked/Cooked) higher

Walnuts (English, Halves)

13.7 g5% DV

Sweet Potato (Baked/Cooked)

20.7 g8% DV

Sweet Potato (Baked/Cooked) provides 20.7 g vs 13.7 g in Walnuts (English, Halves) (+7.0 g, +51%).

Dietary FiberWalnuts (English, Halves) higher

Walnuts (English, Halves)

6.7 g24% DV

Sweet Potato (Baked/Cooked)

3.3 g12% DV

Walnuts (English, Halves) provides 6.7 g vs 3.3 g in Sweet Potato (Baked/Cooked) (+3.4 g, +103%).

Total FatWalnuts (English, Halves) higher

Walnuts (English, Halves)

65.2 g84% DV

Sweet Potato (Baked/Cooked)

0.15 g

Walnuts (English, Halves) provides 65.2 g vs 0.15 g in Sweet Potato (Baked/Cooked) (+65.1 g, +43373%).

Total SugarsSweet Potato (Baked/Cooked) higher

Walnuts (English, Halves)

2.6 g5% DV

Sweet Potato (Baked/Cooked)

6.5 g13% DV

Sweet Potato (Baked/Cooked) provides 6.5 g vs 2.6 g in Walnuts (English, Halves) (+3.9 g, +148%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Walnuts (English, Halves)

1.3 mg1% DV

Sweet Potato (Baked/Cooked)

19.6 mg22% DV

Sweet Potato (Baked/Cooked) provides 19.6 mg vs 1.3 mg in Walnuts (English, Halves) (+18.3 mg, +1408%).

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

Walnuts (English, Halves)

1.0 µg

Sweet Potato (Baked/Cooked)

961 µg107% DV

Sweet Potato (Baked/Cooked) provides 961 µg vs 1.0 µg in Walnuts (English, Halves) (+960 µg, +96000%).

Vitamin DSimilar

Walnuts (English, Halves)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Walnuts (English, Halves) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESimilar

Walnuts (English, Halves)

0.70 mg5% DV

Sweet Potato (Baked/Cooked)

0.71 mg5% DV

Both Walnuts (English, Halves) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin e (0.70 mg).

Vitamin KWalnuts (English, Halves) higher

Walnuts (English, Halves)

2.7 µg2% DV

Sweet Potato (Baked/Cooked)

2.3 µg2% DV

Walnuts (English, Halves) provides 2.7 µg vs 2.3 µg in Sweet Potato (Baked/Cooked) (+0.4 µg, +17%).

Folate (DFE)Walnuts (English, Halves) higher

Walnuts (English, Halves)

98 µg25% DV

Sweet Potato (Baked/Cooked)

6.0 µg2% DV

Walnuts (English, Halves) provides 98 µg vs 6.0 µg in Sweet Potato (Baked/Cooked) (+92 µg, +1533%).

Thiamin (Vitamin B1)Walnuts (English, Halves) higher

Walnuts (English, Halves)

0.34 mg28% DV

Sweet Potato (Baked/Cooked)

0.11 mg9% DV

Walnuts (English, Halves) provides 0.34 mg vs 0.11 mg in Sweet Potato (Baked/Cooked) (+0.23 mg, +219%).

Riboflavin (Vitamin B2)Similar

Walnuts (English, Halves)

0.15 mg12% DV

Sweet Potato (Baked/Cooked)

0.11 mg8% DV

Both Walnuts (English, Halves) and Sweet Potato (Baked/Cooked) provide similar amounts of riboflavin (vitamin b2) (0.15 mg).

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

Walnuts (English, Halves)

1.1 mg7% DV

Sweet Potato (Baked/Cooked)

1.5 mg9% DV

Sweet Potato (Baked/Cooked) provides 1.5 mg vs 1.1 mg in Walnuts (English, Halves) (+0.36 mg, +32%).

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

Walnuts (English, Halves)

0.57 mg11% DV

Sweet Potato (Baked/Cooked)

0.88 mg18% DV

Sweet Potato (Baked/Cooked) provides 0.88 mg vs 0.57 mg in Walnuts (English, Halves) (+0.31 mg, +55%).

Vitamin B6Walnuts (English, Halves) higher

Walnuts (English, Halves)

0.54 mg32% DV

Sweet Potato (Baked/Cooked)

0.29 mg17% DV

Walnuts (English, Halves) provides 0.54 mg vs 0.29 mg in Sweet Potato (Baked/Cooked) (+0.25 mg, +88%).

Vitamin B12Similar

Walnuts (English, Halves)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Walnuts (English, Halves) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Walnuts (English, Halves)

2.0 mg

Sweet Potato (Baked/Cooked)

36.0 mg2% DV

Sweet Potato (Baked/Cooked) provides 36.0 mg vs 2.0 mg in Walnuts (English, Halves) (+34.0 mg, +1700%).

PotassiumSweet Potato (Baked/Cooked) higher

Walnuts (English, Halves)

441 mg9% DV

Sweet Potato (Baked/Cooked)

475 mg10% DV

Sweet Potato (Baked/Cooked) provides 475 mg vs 441 mg in Walnuts (English, Halves) (+34.0 mg, +8%).

CalciumWalnuts (English, Halves) higher

Walnuts (English, Halves)

98.0 mg8% DV

Sweet Potato (Baked/Cooked)

38.0 mg3% DV

Walnuts (English, Halves) provides 98.0 mg vs 38.0 mg in Sweet Potato (Baked/Cooked) (+60.0 mg, +158%).

IronWalnuts (English, Halves) higher

Walnuts (English, Halves)

2.9 mg16% DV

Sweet Potato (Baked/Cooked)

0.69 mg4% DV

Walnuts (English, Halves) provides 2.9 mg vs 0.69 mg in Sweet Potato (Baked/Cooked) (+2.2 mg, +322%).

MagnesiumWalnuts (English, Halves) higher

Walnuts (English, Halves)

158 mg38% DV

Sweet Potato (Baked/Cooked)

27.0 mg6% DV

Walnuts (English, Halves) provides 158 mg vs 27.0 mg in Sweet Potato (Baked/Cooked) (+131 mg, +485%).

PhosphorusWalnuts (English, Halves) higher

Walnuts (English, Halves)

346 mg28% DV

Sweet Potato (Baked/Cooked)

54.0 mg4% DV

Walnuts (English, Halves) provides 346 mg vs 54.0 mg in Sweet Potato (Baked/Cooked) (+292 mg, +541%).

ZincWalnuts (English, Halves) higher

Walnuts (English, Halves)

3.1 mg28% DV

Sweet Potato (Baked/Cooked)

0.32 mg3% DV

Walnuts (English, Halves) provides 3.1 mg vs 0.32 mg in Sweet Potato (Baked/Cooked) (+2.8 mg, +866%).

Lipids1 nutrients

Saturated FatWalnuts (English, Halves) higher

Walnuts (English, Halves)

6.1 g31% DV

Sweet Potato (Baked/Cooked)

0.05 g

Walnuts (English, Halves) provides 6.1 g vs 0.05 g in Sweet Potato (Baked/Cooked) (+6.1 g, +12160%).

Nutrient

Walnuts (English, Halves)28 g (1 oz / 14 halves (28 g))

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

Macronutrients6 nutrients

Calories (Energy)Walnuts (English, Halves) higher

Walnuts (English, Halves)

183 kcal9% DV

Sweet Potato (Baked/Cooked)

103 kcal5% DV

Walnuts (English, Halves) provides 183 kcal vs 103 kcal in Sweet Potato (Baked/Cooked) (+81 kcal, +78%).

ProteinWalnuts (English, Halves) higher

Walnuts (English, Halves)

4.3 g9% DV

Sweet Potato (Baked/Cooked)

2.3 g5% DV

Walnuts (English, Halves) provides 4.3 g vs 2.3 g in Sweet Potato (Baked/Cooked) (+2.0 g, +86%).

CarbohydratesSweet Potato (Baked/Cooked) higher

Walnuts (English, Halves)

3.8 g1% DV

Sweet Potato (Baked/Cooked)

23.6 g9% DV

Sweet Potato (Baked/Cooked) provides 23.6 g vs 3.8 g in Walnuts (English, Halves) (+19.8 g, +515%).

Dietary FiberSweet Potato (Baked/Cooked) higher

Walnuts (English, Halves)

1.9 g7% DV

Sweet Potato (Baked/Cooked)

3.8 g13% DV

Sweet Potato (Baked/Cooked) provides 3.8 g vs 1.9 g in Walnuts (English, Halves) (+1.9 g, +101%).

Total FatWalnuts (English, Halves) higher

Walnuts (English, Halves)

18.3 g23% DV

Sweet Potato (Baked/Cooked)

0.17 g

Walnuts (English, Halves) provides 18.3 g vs 0.17 g in Sweet Potato (Baked/Cooked) (+18.1 g, +10578%).

Total SugarsSweet Potato (Baked/Cooked) higher

Walnuts (English, Halves)

0.73 g1% DV

Sweet Potato (Baked/Cooked)

7.4 g15% DV

Sweet Potato (Baked/Cooked) provides 7.4 g vs 0.73 g in Walnuts (English, Halves) (+6.7 g, +911%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Walnuts (English, Halves)

0.36 mg

Sweet Potato (Baked/Cooked)

22.3 mg25% DV

Sweet Potato (Baked/Cooked) provides 22.3 mg vs 0.36 mg in Walnuts (English, Halves) (+22.0 mg, +6038%).

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

Walnuts (English, Halves)

0.3 µg

Sweet Potato (Baked/Cooked)

1,096 µg122% DV

Sweet Potato (Baked/Cooked) provides 1,096 µg vs 0.3 µg in Walnuts (English, Halves) (+1,095 µg, +391164%).

Vitamin DSimilar

Walnuts (English, Halves)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Walnuts (English, Halves) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESweet Potato (Baked/Cooked) higher

Walnuts (English, Halves)

0.20 mg1% DV

Sweet Potato (Baked/Cooked)

0.81 mg5% DV

Sweet Potato (Baked/Cooked) provides 0.81 mg vs 0.20 mg in Walnuts (English, Halves) (+0.61 mg, +313%).

Vitamin KSweet Potato (Baked/Cooked) higher

Walnuts (English, Halves)

0.8 µg1% DV

Sweet Potato (Baked/Cooked)

2.6 µg2% DV

Sweet Potato (Baked/Cooked) provides 2.6 µg vs 0.8 µg in Walnuts (English, Halves) (+1.9 µg, +247%).

Folate (DFE)Walnuts (English, Halves) higher

Walnuts (English, Halves)

27 µg7% DV

Sweet Potato (Baked/Cooked)

6.8 µg2% DV

Walnuts (English, Halves) provides 27 µg vs 6.8 µg in Sweet Potato (Baked/Cooked) (+21 µg, +301%).

Thiamin (Vitamin B1)Similar

Walnuts (English, Halves)

0.10 mg8% DV

Sweet Potato (Baked/Cooked)

0.12 mg10% DV

Both Walnuts (English, Halves) and Sweet Potato (Baked/Cooked) provide similar amounts of thiamin (vitamin b1) (0.10 mg).

Riboflavin (Vitamin B2)Sweet Potato (Baked/Cooked) higher

Walnuts (English, Halves)

0.04 mg3% DV

Sweet Potato (Baked/Cooked)

0.12 mg9% DV

Sweet Potato (Baked/Cooked) provides slightly more riboflavin (vitamin b2) (0.12 mg vs 0.04 mg).

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

Walnuts (English, Halves)

0.32 mg2% DV

Sweet Potato (Baked/Cooked)

1.7 mg11% DV

Sweet Potato (Baked/Cooked) provides 1.7 mg vs 0.32 mg in Walnuts (English, Halves) (+1.4 mg, +438%).

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

Walnuts (English, Halves)

0.16 mg3% DV

Sweet Potato (Baked/Cooked)

1.0 mg20% DV

Sweet Potato (Baked/Cooked) provides 1.0 mg vs 0.16 mg in Walnuts (English, Halves) (+0.85 mg, +531%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Walnuts (English, Halves)

0.15 mg9% DV

Sweet Potato (Baked/Cooked)

0.33 mg19% DV

Sweet Potato (Baked/Cooked) provides 0.33 mg vs 0.15 mg in Walnuts (English, Halves) (+0.18 mg, +117%).

Vitamin B12Similar

Walnuts (English, Halves)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Walnuts (English, Halves) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Walnuts (English, Halves)

0.56 mg

Sweet Potato (Baked/Cooked)

41.0 mg2% DV

Sweet Potato (Baked/Cooked) provides 41.0 mg vs 0.56 mg in Walnuts (English, Halves) (+40.5 mg, +7229%).

PotassiumSweet Potato (Baked/Cooked) higher

Walnuts (English, Halves)

123 mg3% DV

Sweet Potato (Baked/Cooked)

542 mg12% DV

Sweet Potato (Baked/Cooked) provides 542 mg vs 123 mg in Walnuts (English, Halves) (+418 mg, +339%).

CalciumSweet Potato (Baked/Cooked) higher

Walnuts (English, Halves)

27.4 mg2% DV

Sweet Potato (Baked/Cooked)

43.3 mg3% DV

Sweet Potato (Baked/Cooked) provides 43.3 mg vs 27.4 mg in Walnuts (English, Halves) (+15.9 mg, +58%).

IronSimilar

Walnuts (English, Halves)

0.81 mg5% DV

Sweet Potato (Baked/Cooked)

0.79 mg4% DV

Both Walnuts (English, Halves) and Sweet Potato (Baked/Cooked) provide similar amounts of iron (0.81 mg).

MagnesiumWalnuts (English, Halves) higher

Walnuts (English, Halves)

44.2 mg11% DV

Sweet Potato (Baked/Cooked)

30.8 mg7% DV

Walnuts (English, Halves) provides 44.2 mg vs 30.8 mg in Sweet Potato (Baked/Cooked) (+13.5 mg, +44%).

PhosphorusWalnuts (English, Halves) higher

Walnuts (English, Halves)

96.9 mg8% DV

Sweet Potato (Baked/Cooked)

61.6 mg5% DV

Walnuts (English, Halves) provides 96.9 mg vs 61.6 mg in Sweet Potato (Baked/Cooked) (+35.3 mg, +57%).

ZincWalnuts (English, Halves) higher

Walnuts (English, Halves)

0.87 mg8% DV

Sweet Potato (Baked/Cooked)

0.36 mg3% DV

Walnuts (English, Halves) provides 0.87 mg vs 0.36 mg in Sweet Potato (Baked/Cooked) (+0.50 mg, +137%).

Lipids1 nutrients

Saturated FatWalnuts (English, Halves) higher

Walnuts (English, Halves)

1.7 g9% DV

Sweet Potato (Baked/Cooked)

0.06 g

Walnuts (English, Halves) provides 1.7 g vs 0.06 g in Sweet Potato (Baked/Cooked) (+1.7 g, +2911%).

Nutrient

Walnuts (English, Halves)Amount per 100 kcal (15 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Walnuts (English, Halves)

98 kcal5% DV

Sweet Potato (Baked/Cooked)

100 kcal5% DV

Both Walnuts (English, Halves) and Sweet Potato (Baked/Cooked) provide similar amounts of calories (energy) (98 kcal).

ProteinSimilar

Walnuts (English, Halves)

2.3 g5% DV

Sweet Potato (Baked/Cooked)

2.2 g4% DV

Both Walnuts (English, Halves) and Sweet Potato (Baked/Cooked) provide similar amounts of protein (2.3 g).

CarbohydratesSweet Potato (Baked/Cooked) higher

Walnuts (English, Halves)

2.1 g1% DV

Sweet Potato (Baked/Cooked)

23.0 g8% DV

Sweet Potato (Baked/Cooked) provides 23.0 g vs 2.1 g in Walnuts (English, Halves) (+20.9 g, +1018%).

Dietary FiberSweet Potato (Baked/Cooked) higher

Walnuts (English, Halves)

1.0 g4% DV

Sweet Potato (Baked/Cooked)

3.7 g13% DV

Sweet Potato (Baked/Cooked) provides 3.7 g vs 1.0 g in Walnuts (English, Halves) (+2.7 g, +264%).

Total FatWalnuts (English, Halves) higher

Walnuts (English, Halves)

9.8 g13% DV

Sweet Potato (Baked/Cooked)

0.17 g

Walnuts (English, Halves) provides 9.8 g vs 0.17 g in Sweet Potato (Baked/Cooked) (+9.6 g, +5775%).

Total SugarsSweet Potato (Baked/Cooked) higher

Walnuts (English, Halves)

0.39 g1% DV

Sweet Potato (Baked/Cooked)

7.2 g14% DV

Sweet Potato (Baked/Cooked) provides 7.2 g vs 0.39 g in Walnuts (English, Halves) (+6.8 g, +1737%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Walnuts (English, Halves)

0.20 mg

Sweet Potato (Baked/Cooked)

21.8 mg24% DV

Sweet Potato (Baked/Cooked) provides 21.8 mg vs 0.20 mg in Walnuts (English, Halves) (+21.6 mg, +11057%).

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

Walnuts (English, Halves)

0.2 µg

Sweet Potato (Baked/Cooked)

1,067 µg119% DV

Sweet Potato (Baked/Cooked) provides 1,067 µg vs 0.2 µg in Walnuts (English, Halves) (+1,067 µg, +711040%).

Vitamin DSimilar

Walnuts (English, Halves)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Walnuts (English, Halves) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESweet Potato (Baked/Cooked) higher

Walnuts (English, Halves)

0.11 mg1% DV

Sweet Potato (Baked/Cooked)

0.79 mg5% DV

Sweet Potato (Baked/Cooked) provides 0.79 mg vs 0.11 mg in Walnuts (English, Halves) (+0.68 mg, +651%).

Vitamin KSweet Potato (Baked/Cooked) higher

Walnuts (English, Halves)

0.4 µg

Sweet Potato (Baked/Cooked)

2.6 µg2% DV

Sweet Potato (Baked/Cooked) provides 2.6 µg vs 0.4 µg in Walnuts (English, Halves) (+2.1 µg, +530%).

Folate (DFE)Walnuts (English, Halves) higher

Walnuts (English, Halves)

15 µg4% DV

Sweet Potato (Baked/Cooked)

6.7 µg2% DV

Walnuts (English, Halves) provides 15 µg vs 6.7 µg in Sweet Potato (Baked/Cooked) (+8.0 µg, +121%).

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

Walnuts (English, Halves)

0.05 mg4% DV

Sweet Potato (Baked/Cooked)

0.12 mg10% DV

Sweet Potato (Baked/Cooked) provides slightly more thiamin (vitamin b1) (0.12 mg vs 0.05 mg).

Riboflavin (Vitamin B2)Sweet Potato (Baked/Cooked) higher

Walnuts (English, Halves)

0.02 mg2% DV

Sweet Potato (Baked/Cooked)

0.12 mg9% DV

Sweet Potato (Baked/Cooked) provides slightly more riboflavin (vitamin b2) (0.12 mg vs 0.02 mg).

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

Walnuts (English, Halves)

0.17 mg1% DV

Sweet Potato (Baked/Cooked)

1.7 mg10% DV

Sweet Potato (Baked/Cooked) provides 1.7 mg vs 0.17 mg in Walnuts (English, Halves) (+1.5 mg, +878%).

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

Walnuts (English, Halves)

0.09 mg2% DV

Sweet Potato (Baked/Cooked)

0.98 mg20% DV

Sweet Potato (Baked/Cooked) provides 0.98 mg vs 0.09 mg in Walnuts (English, Halves) (+0.90 mg, +1048%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Walnuts (English, Halves)

0.08 mg5% DV

Sweet Potato (Baked/Cooked)

0.32 mg19% DV

Sweet Potato (Baked/Cooked) provides 0.32 mg vs 0.08 mg in Walnuts (English, Halves) (+0.24 mg, +294%).

Vitamin B12Similar

Walnuts (English, Halves)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Walnuts (English, Halves) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Walnuts (English, Halves)

0.30 mg

Sweet Potato (Baked/Cooked)

40.0 mg2% DV

Sweet Potato (Baked/Cooked) provides 40.0 mg vs 0.30 mg in Walnuts (English, Halves) (+39.7 mg, +13220%).

PotassiumSweet Potato (Baked/Cooked) higher

Walnuts (English, Halves)

66.1 mg1% DV

Sweet Potato (Baked/Cooked)

527 mg11% DV

Sweet Potato (Baked/Cooked) provides 527 mg vs 66.1 mg in Walnuts (English, Halves) (+461 mg, +697%).

CalciumSweet Potato (Baked/Cooked) higher

Walnuts (English, Halves)

14.7 mg1% DV

Sweet Potato (Baked/Cooked)

42.2 mg3% DV

Sweet Potato (Baked/Cooked) provides 42.2 mg vs 14.7 mg in Walnuts (English, Halves) (+27.5 mg, +187%).

IronSweet Potato (Baked/Cooked) higher

Walnuts (English, Halves)

0.44 mg2% DV

Sweet Potato (Baked/Cooked)

0.77 mg4% DV

Sweet Potato (Baked/Cooked) provides 0.77 mg vs 0.44 mg in Walnuts (English, Halves) (+0.33 mg, +75%).

MagnesiumSweet Potato (Baked/Cooked) higher

Walnuts (English, Halves)

23.7 mg6% DV

Sweet Potato (Baked/Cooked)

30.0 mg7% DV

Sweet Potato (Baked/Cooked) provides 30.0 mg vs 23.7 mg in Walnuts (English, Halves) (+6.3 mg, +26%).

PhosphorusSweet Potato (Baked/Cooked) higher

Walnuts (English, Halves)

51.9 mg4% DV

Sweet Potato (Baked/Cooked)

59.9 mg5% DV

Sweet Potato (Baked/Cooked) provides 59.9 mg vs 51.9 mg in Walnuts (English, Halves) (+8.0 mg, +15%).

ZincWalnuts (English, Halves) higher

Walnuts (English, Halves)

0.46 mg4% DV

Sweet Potato (Baked/Cooked)

0.36 mg3% DV

Walnuts (English, Halves) provides 0.46 mg vs 0.36 mg in Sweet Potato (Baked/Cooked) (+0.11 mg, +30%).

Lipids1 nutrients

Saturated FatWalnuts (English, Halves) higher

Walnuts (English, Halves)

0.92 g5% DV

Sweet Potato (Baked/Cooked)

0.06 g

Walnuts (English, Halves) provides 0.92 g vs 0.06 g in Sweet Potato (Baked/Cooked) (+0.86 g, +1557%).

Nutrient

Walnuts (English, Halves)Normalized to 300 kcal (46 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Walnuts (English, Halves)

301 kcal15% DV

Sweet Potato (Baked/Cooked)

300 kcal15% DV

Both Walnuts (English, Halves) and Sweet Potato (Baked/Cooked) provide similar amounts of calories (energy) (301 kcal).

ProteinWalnuts (English, Halves) higher

Walnuts (English, Halves)

7.0 g14% DV

Sweet Potato (Baked/Cooked)

6.7 g13% DV

Walnuts (English, Halves) provides 7.0 g vs 6.7 g in Sweet Potato (Baked/Cooked) (+0.31 g, +5%).

CarbohydratesSweet Potato (Baked/Cooked) higher

Walnuts (English, Halves)

6.3 g2% DV

Sweet Potato (Baked/Cooked)

69.0 g25% DV

Sweet Potato (Baked/Cooked) provides 69.0 g vs 6.3 g in Walnuts (English, Halves) (+62.7 g, +994%).

Dietary FiberSweet Potato (Baked/Cooked) higher

Walnuts (English, Halves)

3.1 g11% DV

Sweet Potato (Baked/Cooked)

11.0 g39% DV

Sweet Potato (Baked/Cooked) provides 11.0 g vs 3.1 g in Walnuts (English, Halves) (+7.9 g, +257%).

Total FatWalnuts (English, Halves) higher

Walnuts (English, Halves)

30.0 g38% DV

Sweet Potato (Baked/Cooked)

0.50 g1% DV

Walnuts (English, Halves) provides 30.0 g vs 0.50 g in Sweet Potato (Baked/Cooked) (+29.5 g, +5905%).

Total SugarsSweet Potato (Baked/Cooked) higher

Walnuts (English, Halves)

1.2 g2% DV

Sweet Potato (Baked/Cooked)

21.6 g43% DV

Sweet Potato (Baked/Cooked) provides 21.6 g vs 1.2 g in Walnuts (English, Halves) (+20.4 g, +1697%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Walnuts (English, Halves)

0.60 mg1% DV

Sweet Potato (Baked/Cooked)

65.3 mg73% DV

Sweet Potato (Baked/Cooked) provides 65.3 mg vs 0.60 mg in Walnuts (English, Halves) (+64.7 mg, +10814%).

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

Walnuts (English, Halves)

0.5 µg

Sweet Potato (Baked/Cooked)

3,200 µg356% DV

Sweet Potato (Baked/Cooked) provides 3,200 µg vs 0.5 µg in Walnuts (English, Halves) (+3,200 µg, +695580%).

Vitamin DSimilar

Walnuts (English, Halves)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Walnuts (English, Halves) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESweet Potato (Baked/Cooked) higher

Walnuts (English, Halves)

0.32 mg2% DV

Sweet Potato (Baked/Cooked)

2.4 mg16% DV

Sweet Potato (Baked/Cooked) provides 2.4 mg vs 0.32 mg in Walnuts (English, Halves) (+2.0 mg, +634%).

Vitamin KSweet Potato (Baked/Cooked) higher

Walnuts (English, Halves)

1.2 µg1% DV

Sweet Potato (Baked/Cooked)

7.7 µg6% DV

Sweet Potato (Baked/Cooked) provides 7.7 µg vs 1.2 µg in Walnuts (English, Halves) (+6.4 µg, +517%).

Folate (DFE)Walnuts (English, Halves) higher

Walnuts (English, Halves)

45 µg11% DV

Sweet Potato (Baked/Cooked)

20 µg5% DV

Walnuts (English, Halves) provides 45 µg vs 20 µg in Sweet Potato (Baked/Cooked) (+25 µg, +126%).

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

Walnuts (English, Halves)

0.16 mg13% DV

Sweet Potato (Baked/Cooked)

0.36 mg30% DV

Sweet Potato (Baked/Cooked) provides 0.36 mg vs 0.16 mg in Walnuts (English, Halves) (+0.20 mg, +127%).

Riboflavin (Vitamin B2)Sweet Potato (Baked/Cooked) higher

Walnuts (English, Halves)

0.07 mg5% DV

Sweet Potato (Baked/Cooked)

0.35 mg27% DV

Sweet Potato (Baked/Cooked) provides 0.35 mg vs 0.07 mg in Walnuts (English, Halves) (+0.28 mg, +412%).

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

Walnuts (English, Halves)

0.52 mg3% DV

Sweet Potato (Baked/Cooked)

5.0 mg31% DV

Sweet Potato (Baked/Cooked) provides 5.0 mg vs 0.52 mg in Walnuts (English, Halves) (+4.4 mg, +857%).

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

Walnuts (English, Halves)

0.26 mg5% DV

Sweet Potato (Baked/Cooked)

2.9 mg59% DV

Sweet Potato (Baked/Cooked) provides 2.9 mg vs 0.26 mg in Walnuts (English, Halves) (+2.7 mg, +1023%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Walnuts (English, Halves)

0.25 mg15% DV

Sweet Potato (Baked/Cooked)

0.95 mg56% DV

Sweet Potato (Baked/Cooked) provides 0.95 mg vs 0.25 mg in Walnuts (English, Halves) (+0.71 mg, +286%).

Vitamin B12Similar

Walnuts (English, Halves)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Walnuts (English, Halves) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Walnuts (English, Halves)

0.92 mg

Sweet Potato (Baked/Cooked)

120 mg5% DV

Sweet Potato (Baked/Cooked) provides 120 mg vs 0.92 mg in Walnuts (English, Halves) (+119 mg, +12930%).

PotassiumSweet Potato (Baked/Cooked) higher

Walnuts (English, Halves)

203 mg4% DV

Sweet Potato (Baked/Cooked)

1,582 mg34% DV

Sweet Potato (Baked/Cooked) provides 1,582 mg vs 203 mg in Walnuts (English, Halves) (+1,379 mg, +680%).

CalciumSweet Potato (Baked/Cooked) higher

Walnuts (English, Halves)

45.1 mg3% DV

Sweet Potato (Baked/Cooked)

127 mg10% DV

Sweet Potato (Baked/Cooked) provides 127 mg vs 45.1 mg in Walnuts (English, Halves) (+81.5 mg, +181%).

IronSweet Potato (Baked/Cooked) higher

Walnuts (English, Halves)

1.3 mg7% DV

Sweet Potato (Baked/Cooked)

2.3 mg13% DV

Sweet Potato (Baked/Cooked) provides 2.3 mg vs 1.3 mg in Walnuts (English, Halves) (+0.96 mg, +72%).

MagnesiumSweet Potato (Baked/Cooked) higher

Walnuts (English, Halves)

72.7 mg17% DV

Sweet Potato (Baked/Cooked)

89.9 mg21% DV

Sweet Potato (Baked/Cooked) provides 89.9 mg vs 72.7 mg in Walnuts (English, Halves) (+17.2 mg, +24%).

PhosphorusSweet Potato (Baked/Cooked) higher

Walnuts (English, Halves)

159 mg13% DV

Sweet Potato (Baked/Cooked)

180 mg14% DV

Sweet Potato (Baked/Cooked) provides 180 mg vs 159 mg in Walnuts (English, Halves) (+20.7 mg, +13%).

ZincWalnuts (English, Halves) higher

Walnuts (English, Halves)

1.4 mg13% DV

Sweet Potato (Baked/Cooked)

1.1 mg10% DV

Walnuts (English, Halves) provides 1.4 mg vs 1.1 mg in Sweet Potato (Baked/Cooked) (+0.36 mg, +33%).

Lipids1 nutrients

Saturated FatWalnuts (English, Halves) higher

Walnuts (English, Halves)

2.8 g14% DV

Sweet Potato (Baked/Cooked)

0.17 g1% DV

Walnuts (English, Halves) provides 2.8 g vs 0.17 g in Sweet Potato (Baked/Cooked) (+2.7 g, +1594%).

Walnuts (English, Halves) vs Sweet Potato (Baked/Cooked)

Walnuts (English, Halves)

Sweet Potato (Baked/Cooked)

Nutritional Takeaways

Comparison Summary