Pili Nut vs. Sweet Potatoes
Nutrition comparison of Pili Nut and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pili nut
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pili nut and sweet potatoes:
- Both sweet potatoes and pili nut are high in potassium.
- Pili nut has 4 times less carbohydrates than sweet potato.
- Pili nut has more thiamin and folate.
- Pili nut is a great source of protein.
- Pili nut is an excellent source of calcium and iron.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Pili Nut (Nuts, pilinuts, dried) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pili nut is high in calories and sweet potato has 88% less calories than pili nut - sweet potato has 86 calories per 100 grams and pili nut has 719 calories.
For macronutrient ratios, pili nut is much lighter in carbs, much heavier in fat and similar to sweet potatoes for protein. Pili nut has a macronutrient ratio of 6:2:92 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pili Nut | Sweet Potatoes | |
|---|---|---|
| Protein | 6% | 7% |
| Carbohydrates | 2% | 92% |
| Fat | 92% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Pili nut has 4 times less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and pili nut has 4g of carbohydrates.
dietary fiber
Sweet potato is a great source of dietary fiber and it has more dietary fiber than pili nut - sweet potato has 3g of dietary fiber per 100 grams and pili nut does not contain significant amounts.
sugar
Pili nut has less sugar than sweet potato - sweet potato has 4.2g of sugar per 100 grams and pili nut does not contain significant amounts.
Protein
protein
Pili nut is a great source of protein and it has 588% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and pili nut has 10.8g of protein.
Fat
saturated fat
Pili nut is high in saturated fat and sweet potato has 100% less saturated fat than pili nut - sweet potato has 0.02g of saturated fat per 100 grams and pili nut has 31.2g of saturated fat.
Vitamins
Vitamin C
Sweet potatoes and pili nut contain similar amounts of Vitamin C - sweet potato has 2.4mg of Vitamin C per 100 grams and pili nut has 0.6mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 353 times more Vitamin A than pili nut - sweet potato has 709ug of Vitamin A per 100 grams and pili nut has 2ug of Vitamin A.
Vitamin E
Sweet potatoes and pili nut contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and pili nut does not contain significant amounts.
Vitamin K
Sweet potatoes and pili nut contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and pili nut does not contain significant amounts.
The B Vitamins
Pili nut has more thiamin and folate. Both pili nut and sweet potatoes contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Pili Nut | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.913 MG | 0.078 MG |
| Riboflavin | 0.093 MG | 0.061 MG |
| Niacin | 0.519 MG | 0.557 MG |
| Pantothenic acid | 0.479 MG | 0.8 MG |
| Vitamin B6 | 0.115 MG | 0.209 MG |
| Folate | 60 UG | 11 UG |
Minerals
calcium
Pili nut is an excellent source of calcium and it has 383% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and pili nut has 145mg of calcium.
iron
Pili nut is an excellent source of iron and it has 479% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and pili nut has 3.5mg of iron.
potassium
Both sweet potatoes and pili nut are high in potassium. Pili nut has 50% more potassium than sweet potato - sweet potato has 337mg of potassium per 100 grams and pili nut has 507mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pili nut has more linoleic acid than sweet potato per 100 grams.
| Pili Nut | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 7.605 G | 0.013 G |
| Total | 7.605 G | 0.013 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Pili Nut (Nuts, pilinuts, dried) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Pili Nut g
()
|
Daily Values (%) |
Sweet Potatoes g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sweet potatoes or pili nut contain more calories in 100 grams?Pili nut is high in calories and sweet potato has 90% less calories than pili nut - sweet potato has 86 calories in 100g and pili nut has 719 calories.
Does sweet potatoes or pili nut have more carbohydrates?
By weight, pili nut has 4 times fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and pili nut has 4g of carbohydrates.
Does sweet potatoes or pili nut contain more calcium?
Pili nut is a rich source of calcium and it has 380% more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and pili nut has 145mg of calcium.
Does sweet potatoes or pili nut contain more iron?
Pili nut is an abundant source of iron and it has 480% more iron than sweet potato - sweet potato has 0.61mg of iron in 100 grams and pili nut has 3.5mg of iron.
Does sweet potatoes or pili nut contain more potassium?
Both sweet potatoes and pili nut are high in potassium. Pili nut has 50% more potassium than sweet potato - sweet potato has 337mg of potassium in 100 grams and pili nut has 507mg of potassium.