Welcome to the nutritional iron content in 16 different types of sweet potato, ranging from 1.33 mg to 0.53 mg per 100g. The basic type of sweet potato is Sweet potato leaves, raw, where the amount of iron in 100g is 0.97 mg.
The percentage of the recommended daily allowance (RDA) for iron is based on a 14 mg RDA level for a mature adult.
Top ten sweet potato products high in iron
Below is a summary list for the top ten sweet potato items ranked by the amount or level of iron in 100g.
1. Sweet potato, canned, mashed : 1.33mg (10%RDA)
2. Sweet potato leaves, raw : 0.97mg (7%RDA)
3. Sweet potato, canned, syrup pack, drained solids : 0.95mg (7%RDA)
4. Sweet potato, canned, vacuum pack : 0.89mg (6%RDA)
5. Sweet potato, canned, syrup pack, solids and liquids : 0.8mg (6%RDA)
6. Sweet potato, cooked, candied, home-prepared : 0.79mg (6%RDA)
7. Sweet potato, cooked, boiled, without skin : 0.72mg (5%RDA)
8. Sweet potato, cooked, boiled, without skin, with salt : 0.72mg (5%RDA)
9. Sweet potato, cooked, baked in skin, without salt : 0.69mg (5%RDA)
10. Sweet potato, cooked, baked in skin, with salt : 0.69mg (5%RDA)
Following on from the ten top sweet potato items or products containing iron we have a more comprehensive break down of Sweet potato leaves, raw, and the highest item containing iron which is Sweet potato, canned, mashed. We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 16 types of sweet potato.
At the bottom of the page is the full list for the 16 different types of sweet potato based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the iron content in sweet potato.
Sweet potato leaves, raw - Nutritional Content and Chart
The full nutrition content, RDA percentages and levels for Sweet potato leaves, raw should be considered along with the iron content. This food profile is part of our list of food and drinks under the general group Vegetables and Vegetable Products.Other important and iron related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving in your diet, the amount of Calories is 42 kcal (2% RDA), the amount of Protein is 2.49 g (4% RDA), the amount of Fat is 0.51 g (1% RDA) and the amount of Carbohydrate is 8.82 g (7% RDA). The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the iron levels in sweet potato.
Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Sweet potato leaves, raw has a nutritional value score of 31 out of 100.Comparing the iron content and the nutritional density in 100g for Sweet potato leaves, raw; We class this as a medium to low iron content item.In terms of overall nutritional value we class this as an item with a high nutritional density value.
Comparing iron in sweet potato vs spinach
The amount of iron in spinach is 2.7 mg per 100g.As iron percentage of the RDA this is 19 %. Comparing with Sweet potato leaves, raw, in 100g contains 0.97 mg of iron. As a percentage of the RDA this is 7 %. Therefore, spinach has 1.73 mg more iron than Sweet potato leaves, raw. In terms of iron percentage this is 178 % more iron. Spinach has an overall nutritional value score of 68 out of 100, whereas Sweet potato leaves, raw has a nutritional value score of 31 out of 100.The highest content of iron in the food items under the general description or type of sweet potato, is Sweet potato, canned, mashed with 1.33 mg of iron per 100g. Comparing spinach with Sweet potato, canned, mashed; spinach has 1.37 mg more iron than Sweet potato, canned, mashed. In terms of iron percentage this is 103 % more iron.
Amount of iron per 100 Calories
100 calories of sweet potato leaves, raw is a serving size of 2.38 g, and the amount of Iron is 2.31 mg (16.67% RDA). Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 5.93 g (9.52% RDA), Fat 1.21 g (2.38% RDA), Carbohydrate 21 g (16.67% RDA). This is shown in the iron RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients.
Content per Typical Serving Size 1 cup, chopped (or 35 g)
For the food Sweet potato leaves, raw the typical serving size is 1 cup, chopped (or 35 g) which contains 0.34 mg of Iron. The iron percentage of the recommended daily value for this serving is 2 %.To give 100% of the RDA, 50.0 servings of the typical serving size 1 cup, chopped (or 35 g) give the complete RDA. In terms of the gram weight and total content for this serving the Calories content is 14.7 kcal, the Protein content is 0.87 g, the Fat content is 0.18 g and the Carbohydrate content is 3.09 g. The percentages are shown below in the iron chart, for the typical serving of iron and the related and important nutritional values.
Macronutrients in Sweet potato leaves, raw
The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 1 cup, chopped or 35 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 2.1 (kcal).The number of calories from Fat is 1.5 (kcal).The total calories from carbohydrate is 11.0 (kcal).
Milligrams of iron in sweet potato (per 100g)
This list of 16 types of sweet potato, is brought to you by www.dietandfitnesstoday.com and ranges from Sweet potato, canned, mashed through to Sweet potato, frozen, unprepared where all food items are ranked by the content or amount per 100g. The nutritional iron content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much iron in sweet potato.
The list below gives the total iron content in the 16 items from the general description 'sweet potato' each of which show the iron amount as well as Calories, Protein, Fat and Carbohydrate. Below, is the top 16 food items shown in the iron chart. This gives a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.
The corresponding nutritional value for sweet potato based on our density score out of 100 (ranked by the amount of iron per 100g) is shown in the below nutritional density chart. 
The corresponding Calories for sweet potato ranked by the amount of iron per 100g is shown below in the sweet potato calories chart. 
Effect of Preparation and Storage on iron
The level of iron can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total number of frozen food items is 3. The highest amount of iron from the 3 frozen items is in Sweet potato, frozen, cooked, baked, without salt where the iron content is 0.54 mg per 100g. The number of food items classified as canned is 4 items. The highest amount of iron from the 4 canned items is in Sweet potato, canned, mashed where the level is 1.33 mg per 100g.The total food items which are raw is 2 items. The highest amount of iron from the 2 raw items is in Sweet potato leaves, raw where the content is 0.97 mg per 100g. The number of food items which are cooked are 9 items. The highest amount of iron from the 9 cooked items is in Sweet potato, cooked, candied, home-prepared where the amount is 0.79 mg per 100g. Comparing raw and cooked sweet potato shows that cooking can change the levels of iron by 0.18 mg in a 100g serving.Average Content for sweet potato
The average (or more correctly the arithmetic mean) amount of iron contained in 100g of sweet potato, based on the list below of 16 different items under the general description of sweet potato, is 0.75 mg of iron. This average value corresponds to 5.36 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Calories is 86.69 kcal, the average amount of Protein is 1.69 g, the average amount of Fat is 0.42 g and the average amount of Carbohydrate is g.Median Amount
The median value of Iron is found in Sweet potato, cooked, boiled, without skin, with salt which in 100g contains 0.72 mg of Iron. This corresponds to 5 % of the recommended daily allowance. For this serving the amount of Calories is 76 kcal, the amount of Protein is 1.37 g, the amount of Fat is 0.14 g and the amount of Carbohydrate is 17.72 g.Highest iron Content per 100g
Using the list below for the 16 different sweet potato nutrition entries in our database, the highest amount of iron is found in Sweet potato, canned, mashed which contains 1.33 mg of iron per 100g. The associated percentage of RDA is 10 %. For this 100g serving the Calories content is 101 kcal, the Protein content is 1.98 g, the Fat content is 0.2 g, the Carbohydrate content is 23.19 g. 
The lowest amount of iron in 100g is in Sweet potato, frozen, unprepared which contains 0.53 mg. This gives as percentage of the recommended daily allowance 4 % of the RDA. For this 100g serving the amount of Calories is 96 kcal, the amount of Protein is 1.71 g, the amount of Fat is 0.18 g, the amount of Carbohydrate is 22.22 g.
The difference between the highest and lowest values gives a iron range of 0.8 mg per 100g. The range for the other nutrients are as follows; 5 kcal for Calories, 0.27 g for Protein, 0.02 g for Fat, 0 g for Carbohydrate.
Highest Amount of iron per Serving
Please remember that the above gives an accurate value in 100g for high iron foods in your diet. For example 100g of Sweet potato leaves, raw contains 0.97 mg of iron. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the iron nutritional content.
The food with the highest iron content per typical serving is Sweet potato, canned, mashed which contains 3.39 mg in 1 cup (or 255 g). The percentage of the recommended daily value for this serving is 24 %. For this serving the Calories content is 257.55 kcal, the Protein content is 5.05 g, the Fat content is 0.51 g and the Carbohydrate content is 59.13 g.
Nutritional Information Summary
From the list below you can find a full nutrition facts breakdown for all foods containing iron which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of iron rich foods.
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