Sweet potato vs Formulated bar
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Formulated bar, SLIM-FAST OPTIMA meal bar, milk chocolate peanut is higher in more vitamins & minerals
Calories (kcal)
Sweet potato 90
Formulated bar 386
Protein (g)
Sweet potato 2.01
Formulated bar 16.2
Carbs (g)
Sweet potato 20.7
Formulated bar 60.2
Fat (g)
Sweet potato 0.150
Formulated bar 8.92
Fiber (g)
Sweet potato 3.30
Formulated bar 5.10
Quick answers
Which has more protein?
Formulated bar, SLIM-FAST OPTIMA meal bar, milk chocolate peanut — 16.2g vs 2.01g per 100g.
Which has fewer calories?
Sweet potato, cooked, baked in skin, flesh, without salt — 90 vs 386 kcal per 100g.
Which is more nutrient-dense?
Formulated bar, SLIM-FAST OPTIMA meal bar, milk chocolate peanut scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Sweet potato | Formulated bar | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 90 kcal | 386 kcal | -77% |
| Macronutrients | |||
| Water | 75.8 g | 10.9 g | +597% |
| Protein | 2.01 g | 16.2 g | -88% |
| Total lipid (fat) | 0.150 g | 8.92 g | -98% |
| Carbohydrate, by difference | 20.7 g | 60.2 g | -66% |
| Fiber, total dietary | 3.30 g | 5.10 g | -35% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.052 g | 5.36 g | -99% |
| Fatty acids, total monounsaturated | 0.002 g | 2.43 g | -100% |
| Fatty acids, total trans | 0 g | 0.208 g | -100% |
| Cholesterol | 0 mg | 7.00 mg | -100% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 19.6 mg | 96.6 mg | -80% |
| Thiamin (Vitamin B1) | 0.107 mg | 1.70 mg | -94% |
| Riboflavin (Vitamin B2) | 0.106 mg | 1.90 mg | -94% |
| Niacin (Vitamin B3) | 1.49 mg | 21.2 mg | -93% |
| Pantothenic acid (Vitamin B5) | 0.884 mg | 10.1 mg | -91% |
| Vitamin B-6 — Pyridoxine | 0.286 mg | 2.10 mg | -86% |
| Biotin (Vitamin B7) | 6.00 ug | 430 ug | -99% |
| Folate, total (Vitamin B9) | 0 ug | 422 ug | -100% |
| Choline, total | 13.1 mg | 40.6 mg | -68% |
| Vitamin B-12 — Cobalamin | 0 ug | 7.90 ug | -100% |
| Vitamin A, RAE | 961 ug | 940 ug | +2% |
| Carotene, beta | 11509 ug | 0 ug | |
| Carotene, alpha | 43.0 ug | 0 ug | |
| Vitamin E (alpha-tocopherol) | 0.710 mg | 6.00 mg | -88% |
| Vitamin D (D2 + D3) | 0 ug | 5.40 ug | -100% |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 38.0 mg | 668 mg | -94% |
| Iron, Fe | 0.690 mg | 4.98 mg | -86% |
| Magnesium, Mg | 27.0 mg | 250 mg | -89% |
| Phosphorus, P | 54.0 mg | 673 mg | -92% |
| Potassium, K | 475 mg | 289 mg | +64% |
| Sodium, Na | 36.0 mg | 253 mg | -86% |
| Zinc, Zn | 0.320 mg | 5.73 mg | -94% |
| Copper, Cu | 0.161 mg | 0.284 mg | -43% |
| Manganese, Mn | 0.497 mg | 0.743 mg | -33% |
| Selenium, Se | 0.200 ug | 46.7 ug | -100% |
| Other Nutrients | |||
| Energy | 378 kj | 1615 kj | -77% |
| Ash | 1.35 g | 3.81 g | -65% |
| Total Sugars | 6.48 g | 25.0 g | -74% |
| Sucrose | 2.28 g | 7.58 g | -70% |
| Glucose | 0.570 g | 1.24 g | -54% |
| Fructose | 0.500 g | 0.520 g | -4% |
| Lactose | 0 g | 0 g | = |
| Maltose | 3.12 g | 10.0 g | -69% |
| Galactose | 0 g | 5.62 g | -100% |
| Starch | 7.05 g | 9.60 g | -27% |
| Folic acid (Vitamin B9 — synthetic) | 6.00 ug | 8.00 ug | -25% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 6.00 ug | 725 ug | -99% |
| Betaine | 35.0 mg | 2.20 mg | +1491% |
| Vitamin B-12, added | 0 ug | 7.90 ug | -100% |
| Retinol | 0 ug | 940 ug | -100% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 19218 IU | 3133 IU | +513% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 6.00 mg | -100% |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 0.050 mg | -100% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.010 mg | 1.75 mg | -99% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0.670 mg | -100% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.020 mg | 0.340 mg | -94% |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0.050 mg | -100% |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 214 IU | -100% |
| Vitamin K1 — Phylloquinone | 2.30 ug | 129 ug | -98% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 0 ug | = |
| SFA 4:0 (Butyric acid) | 0 g | 0.008 g | -100% |
| SFA 6:0 (Caproic acid) | 0 g | 0.013 g | -100% |
| SFA 8:0 (Caprylic acid) | 0 g | 0.168 g | -100% |
| SFA 10:0 (Capric acid) | 0 g | 0.169 g | -100% |
| SFA 12:0 (Lauric acid) | 0 g | 2.07 g | -100% |
| SFA 14:0 (Myristic acid) | 0 g | 0.713 g | -100% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | 0.003 g | -100% |
| SFA 16:0 (Palmitic acid) | 0.050 g | 0.931 g | -95% |
| SFA 17:0 (Margaric acid) | 0 g | 0.008 g | -100% |
| SFA 18:0 (Stearic acid) | 0.002 g | 1.11 g | -100% |
| SFA 20:0 (Arachidic acid) | 0 g | 0.048 g | -100% |
| SFA 22:0 (Behenic acid) | 0 g | 0.075 g | -100% |
| SFA 24:0 (Lignoceric acid) | 0 g | 0.044 g | -100% |
| MUFA 14:1 (Myristoleic acid) | 0 g | 0 g | = |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0.006 g | -100% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.006 g | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | 0.003 g | -100% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.002 g | 2.19 g | -100% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 2.02 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.039 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0.002 g | -100% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | — | 0.002 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0 g | |
| Fatty acids, total polyunsaturated | 0.092 g | 1.13 g | -92% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.090 g | 0.998 g | -91% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 0.966 g | |
| PUFA 18:2 CLAs | — | 0 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.006 g | 0.035 g | -83% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.035 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | 0 g | = |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | 0 g | = |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | — | 0 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0.001 g | -100% |
| PUFA 22:4 (Omega-6, Adrenic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | — | 0.176 g | |
| TFA 16:1 t | — | 0 g | |
| TFA 18:1 t | — | 0.176 g | |
| TFA 22:1 t | — | 0 g | |
| TFA 18:2 t not further defined | — | 0.032 g | |
| Fatty acids, total trans-polyenoic | — | 0.032 g | |
| Tryptophan (EAA) | 0.040 g | 0.220 g | -82% |
| Threonine (EAA) | 0.107 g | 0.570 g | -81% |
| Isoleucine (EAA, BCAA) | 0.070 g | 0.560 g | -87% |
| Leucine (EAA, BCAA) | 0.118 g | 1.25 g | -91% |
| Lysine (EAA) | 0.084 g | 0.580 g | -86% |
| Methionine (EAA) | 0.037 g | 0.220 g | -83% |
| Cystine (conditionally essential) | 0.028 g | 0.150 g | -81% |
| Phenylalanine (EAA) | 0.114 g | 0.870 g | -87% |
| Tyrosine (conditionally essential) | 0.044 g | 0.580 g | -92% |
| Valine (EAA, BCAA) | 0.110 g | 0.740 g | -85% |
| Arginine (conditionally essential) | 0.070 g | 1.37 g | -95% |
| Histidine (EAA) | 0.039 g | 0.400 g | -90% |
| Alanine | 0.099 g | 0.660 g | -85% |
| Aspartic acid | 0.488 g | 1.88 g | -74% |
| Glutamic acid | 0.198 g | 3.37 g | -94% |
| Glycine (conditionally essential) | 0.081 g | 0.780 g | -90% |
| Proline (conditionally essential) | 0.067 g | 1.15 g | -94% |
| Serine | 0.113 g | 0.960 g | -88% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Proanthocyanidin dimers | 0 mg | — | |
| Proanthocyanidin trimers | 0 mg | — | |
| Proanthocyanidin 4-6mers | 0 mg | — | |
| Proanthocyanidin 7-10mers | 0 mg | — | |
| Proanthocyanidin polymers (>10mers) | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 2.00 mg | 1.90 mg | +5% |
| Choline from phosphatidylcholine | 7.70 mg | 18.0 mg | -57% |
| Choline from phosphocholine | 2.60 mg | 0.800 mg | +225% |
| Choline from sphingomyelin | 0 mg | 0.900 mg | -100% |
| Free Choline | 0.900 mg | 19.0 mg | -95% |
| Total Choline | 13.0 mg | 41.0 mg | -68% |
| Iodine | |||
| Iodine mcg/100gB | 1.50 mcg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Sweet potato, cooked, baked in skin, flesh, without salt nutrition facts Formulated bar, SLIM-FAST OPTIMA meal bar, milk chocolate peanut nutrition facts Compare other foods →
Dig deeper — biggest differences
Folate, total (Vitamin B9) -100% in Sweet potato, cooked, baked in skin, flesh, without salt Vitamin B-12 — Cobalamin -100% in Sweet potato, cooked, baked in skin, flesh, without salt Vitamin D (D2 + D3) -100% in Sweet potato, cooked, baked in skin, flesh, without salt Selenium, Se -100% in Sweet potato, cooked, baked in skin, flesh, without salt
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