zinc in sweet potato information and values per serving and 100g

Welcome to the nutritional zinc content in 15 different types of sweet potato, ranging from 0.32 mg to 0.16 mg per 100g. The basic type of sweet potato is Sweet potato, canned, mashed, where the amount of zinc in 100g is 0.21 mg.

0.21 mg of zinc per 100g, from Sweet potato, canned, mashed corresponds to 1% of the zinc RDA. For a typical serving size of 1 cup (or 255 g) the amount of Zinc is 0.54 mg. This corresponds to an RDA percentage of 4%.

The percentage of the recommended daily allowance (RDA) for zinc is based on a 15 mg RDA level for a mature adult.

Top ten sweet potato products high in zinc

Below is a summary list for the top ten sweet potato items ranked by the amount or level of zinc in 100g.

1. Sweet potato, cooked, baked in skin, with salt : 0.32mg (2%RDA)
2. Sweet potato, cooked, baked in skin, without salt : 0.32mg (2%RDA)
3. Sweet potato, frozen, unprepared : 0.31mg (2%RDA)
4. Sweet potato, frozen, cooked, baked, with salt : 0.3mg (2%RDA)
5. Sweet potato, raw, unprepared : 0.3mg (2%RDA)
6. Sweet potato, frozen, cooked, baked, without salt : 0.3mg (2%RDA)
7. Sweet potato leaves, cooked, steamed, with salt : 0.26mg (2%RDA)
8. Sweet potato leaves, cooked, steamed, without salt : 0.26mg (2%RDA)
9. Sweet potato, canned, mashed : 0.21mg (1%RDA)
10. Sweet potato, cooked, boiled, without skin, with salt : 0.2mg (1%RDA)

Following on from the ten top sweet potato items or products containing zinc we have a more comprehensive break down of Sweet potato, canned, mashed, and the highest item containing zinc which is Sweet potato, cooked, baked in skin, with salt. 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 15 types of sweet potato.

At the bottom of the page is the full list for the 15 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 zinc content in sweet potato.

Sweet potato, canned, mashed - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Sweet potato, canned, mashed should be considered along with the zinc content. This food profile is part of our list of food and drinks under the general group Vegetables and Vegetable Products.Other important and zinc related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving in your diet, the amount of Calories is 101 kcal (5% RDA), the amount of Protein is 1.98 g (4% RDA), the amount of Fat is 0.2 g and the amount of Carbohydrate is 23.19 g (18% 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 zinc levels in sweet potato.

zinc and nutrition facts in sweet potato per 100g

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Sweet potato, canned, mashed has a nutritional value score of 21 out of 100.Comparing the zinc content and the nutritional density in 100g for Sweet potato, canned, mashed; We class this as a medium to low zinc content item.In terms of overall nutritional value we class this as an item with a high nutritional density value.

Amount of zinc per 100 Calories

100 calories of sweet potato, canned, mashed is a serving size of 0.99 g, and the amount of Zinc is 0.21 mg (0.99% RDA). Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 1.96 g (3.96% RDA), Fat 0.2 g (0% RDA), Carbohydrate 22.96 g (17.82% RDA). This is shown in the zinc RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients. zinc and nutrition facts in sweet potato per 100 calories

Content per Typical Serving Size 1 cup (or 255 g)

For the food Sweet potato, canned, mashed the typical serving size is 1 cup (or 255 g) which contains 0.54 mg of Zinc. The zinc percentage of the recommended daily value for this serving is 4 %.

To give 100% of the RDA, 25.0 servings of the typical serving size 1 cup (or 255 g) give the complete RDA. In terms of the gram weight and total content 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. The percentages are shown below in the zinc chart, for the typical serving of zinc and the related and important nutritional values.zinc and nutritional content in sweet potato

Macronutrients in Sweet potato, canned, mashed


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 or 255 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 14.0 (kcal).The number of calories from Fat is 4.3 (kcal).The total calories from carbohydrate is 238.3 (kcal).zinc, calories and nutritional content in sweet potato

Milligrams of zinc in sweet potato (per 100g)

This list of 15 types of sweet potato, is brought to you by www.dietandfitnesstoday.com and ranges from Sweet potato, cooked, baked in skin, with salt through to Sweet potato, canned, syrup pack, drained solids where all food items are ranked by the content or amount per 100g. The nutritional zinc 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 zinc in sweet potato.

The list below gives the total zinc content in the 15 items from the general description 'sweet potato' each of which show the zinc amount as well as Calories, Protein, Fat and Carbohydrate. Below, is the top 15 food items shown in the zinc 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.

sweet potato zinc per 100g

The corresponding nutritional value for sweet potato based on our density score out of 100 (ranked by the amount of zinc per 100g) is shown in the below nutritional density chart. sweet potato zinc per 100g

The corresponding Calories for sweet potato ranked by the amount of zinc per 100g is shown below in the sweet potato calories chart. sweet potato zinc per 100g

Effect of Preparation and Storage on zinc

The level of zinc 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 zinc from the 3 frozen items is in Sweet potato, frozen, unprepared where the zinc content is 0.31 mg per 100g. The number of food items classified as canned is 4 items. The highest amount of zinc from the 4 canned items is in Sweet potato, canned, mashed where the level is 0.21 mg per 100g.The total food items which are raw is 1 item. The highest amount of zinc from the 1 raw items is in Sweet potato, raw, unprepared where the content is 0.3 mg per 100g. The number of food items which are cooked are 9 items. The highest amount of zinc from the 9 cooked items is in Sweet potato, cooked, baked in skin, with salt where the amount is 0.32 mg per 100g. Comparing raw and cooked sweet potato shows that cooking can change the levels of zinc by 0.02 mg in a 100g serving.

Average Content for sweet potato

The average (or more correctly the arithmetic mean) amount of zinc contained in 100g of sweet potato, based on the list below of 15 different items under the general description of sweet potato, is 0.25 mg of zinc. This average value corresponds to 1.67 % 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 89.67 kcal, the average amount of Protein is 1.64 g, the average amount of Fat is 0.41 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Zinc is found in Sweet potato leaves, cooked, steamed, without salt which in 100g contains 0.26 mg of Zinc. This corresponds to 2 % of the recommended daily allowance. For this serving the amount of Calories is 41 kcal, the amount of Protein is 2.18 g, the amount of Fat is 0.34 g and the amount of Carbohydrate is 7.38 g.

Highest zinc Content per 100g

Using the list below for the 15 different sweet potato nutrition entries in our database, the highest amount of zinc is found in Sweet potato, cooked, baked in skin, with salt which contains 0.32 mg of zinc per 100g. The associated percentage of RDA is 2 %. For this 100g serving the Calories content is 92 kcal, the Protein content is 2.01 g, the Fat content is 0.15 g, the Carbohydrate content is 20.71 g. chart to show highest zinc in sweet potato per 100g

The lowest amount of zinc in 100g is in Sweet potato, canned, syrup pack, drained solids which contains 0.16 mg. This gives as percentage of the recommended daily allowance 1 % of the RDA. For this 100g serving the amount of Calories is 108 kcal, the amount of Protein is 1.28 g, the amount of Fat is 0.32 g, the amount of Carbohydrate is 25.36 g.

The difference between the highest and lowest values gives a zinc range of 0.16 mg per 100g. The range for the other nutrients are as follows; 16 kcal for Calories, 0.73 g for Protein, 0.17 g for Fat, 0 g for Carbohydrate.

Highest Amount of zinc per Serving

Please remember that the above gives an accurate value in 100g for high zinc foods in your diet. For example 100g of Sweet potato, canned, mashed contains 0.21 mg of zinc. 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 zinc nutritional content.

The food with the highest zinc content per typical serving is Sweet potato, cooked, boiled, without skin which contains 0.66 mg in 1 cup, mashed (or 328 g). The percentage of the recommended daily value for this serving is 4 %. For this serving the Calories content is 249.28 kcal, the Protein content is 4.49 g, the Fat content is 0.46 g and the Carbohydrate content is 58.12 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing zinc 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 zinc in foods.


Sweet potato List, zinc Content per 100g

1. Sweet potato, cooked, baked in skin, with salt - Zinc
  Nutritional Value : 24 / 100     food group - Vegetables and Vegetable Products
  Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
  Profile for a 100g serving :
  0.32 mg (2%)92 kcal (5%)20.71 g (16%)0.15 g (0%)2.01 g (4%)
  Typical Serving size of 1 medium (2 dia, 5 long and raw) (or 114g):
   0.36 mg (2%) 104.88 kcal (5%) 23.61 g (18%) 0.17 g (0%) 2.29 g (4%)
  Other serving sizes .5 cup and mashed (or 100g):
  0.32 mg (2%) 92 kcal (5%) 20.71 g (16%) 0.15 g (0%) 2.01 g (4%)
2. Sweet potato, cooked, baked in skin, without salt - Zinc
  Nutritional Value : 24 / 100     food group - Vegetables and Vegetable Products
  Zinc Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.32 mg (2%)90 kcal (5%)20.71 g (16%)0.15 g (0%)2.01 g (4%)
  Typical Serving size of 1 cup (or 200g):
   0.64 mg (4%) 180 kcal (9%) 41.42 g (32%) 0.3 g (0%) 4.02 g (7%)
  Other serving sizes 1 large (or 180g):
  0.58 mg (4%) 162 kcal (8%) 37.28 g (29%) 0.27 g (0%) 3.62 g (6%)
  Other serving sizes 1 medium (2 dia, 5 long and raw) (or 114g):
  0.36 mg (2%) 102.6 kcal (5%) 23.61 g (18%) 0.17 g (0%) 2.29 g (4%)
  Other serving sizes 1 small (or 60g):
  0.19 mg (1%) 54 kcal (3%) 12.43 g (10%) 0.09 g (0%) 1.21 g (2%)
3. Sweet potato, frozen, unprepared - Zinc
  Nutritional Value : 21 / 100     food group - Vegetables and Vegetable Products
  Zinc Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.31 mg (2%)96 kcal (5%)22.22 g (17%)0.18 g (0%)1.71 g (3%)
  Typical Serving size of 1 cup and cubes (or 176g):
   0.55 mg (4%) 168.96 kcal (8%) 39.11 g (30%) 0.32 g (0%) 3.01 g (5%)
4. Sweet potato, frozen, cooked, baked, with salt - Zinc
  Nutritional Value : 20 / 100     food group - Vegetables and Vegetable Products
  Zinc Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.3 mg (2%)100 kcal (5%)23.4 g (18%)0.12 g (0%)1.71 g (3%)
  Typical Serving size of 1 cup and cubes (or 176g):
   0.53 mg (4%) 176 kcal (9%) 41.18 g (32%) 0.21 g (0%) 3.01 g (5%)
5. Sweet potato, raw, unprepared - Zinc
  Nutritional Value : 22 / 100     food group - Vegetables and Vegetable Products
  Zinc Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.3 mg (2%)86 kcal (4%)20.12 g (15%)0.05 g (0%)1.57 g (3%)
  Typical Serving size of 1 cup and cubes (or 133g):
   0.4 mg (3%) 114.38 kcal (6%) 26.76 g (21%) 0.07 g (0%) 2.09 g (4%)
  Other serving sizes 1 sweetpotato and 5 long (or 130g):
  0.39 mg (3%) 111.8 kcal (6%) 26.16 g (20%) 0.07 g (0%) 2.04 g (4%)
6. Sweet potato, frozen, cooked, baked, without salt - Zinc
  Nutritional Value : 21 / 100     food group - Vegetables and Vegetable Products
  Zinc Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.3 mg (2%)100 kcal (5%)23.4 g (18%)0.12 g (0%)1.71 g (3%)
  Typical Serving size of 1 cup and cubes (or 176g):
   0.53 mg (4%) 176 kcal (9%) 41.18 g (32%) 0.21 g (0%) 3.01 g (5%)
7. Sweet potato leaves, cooked, steamed, with salt - Zinc
  Nutritional Value : 29 / 100     food group - Vegetables and Vegetable Products
  Zinc Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.26 mg (2%)35 kcal (2%)7.38 g (6%)0.34 g (1%)2.18 g (4%)
  Typical Serving size of 1 cup (or 64g):
   0.17 mg (1%) 22.4 kcal (1%) 4.72 g (4%) 0.22 g (0%) 1.4 g (3%)
8. Sweet potato leaves, cooked, steamed, without salt - Zinc
  Nutritional Value : 27 / 100     food group - Vegetables and Vegetable Products
  Zinc Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.26 mg (2%)41 kcal (2%)7.38 g (6%)0.34 g (1%)2.18 g (4%)
  Typical Serving size of 1 cup (or 64g):
   0.17 mg (1%) 26.24 kcal (1%) 4.72 g (4%) 0.22 g (0%) 1.4 g (3%)
9. Sweet potato, canned, mashed - Zinc
  Nutritional Value : 21 / 100     food group - Vegetables and Vegetable Products
  Zinc Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.21 mg (1%)101 kcal (5%)23.19 g (18%)0.2 g (0%)1.98 g (4%)
  Typical Serving size of 1 cup (or 255g):
   0.54 mg (4%) 257.55 kcal (13%) 59.13 g (45%) 0.51 g (1%) 5.05 g (9%)
  Other serving sizes 1 can (404 x 307) (or 496g):
  1.04 mg (7%) 500.96 kcal (25%) 115.02 g (88%) 0.99 g (2%) 9.82 g (18%)
10. Sweet potato, cooked, boiled, without skin, with salt - Zinc
  Nutritional Value : 24 / 100     food group - Vegetables and Vegetable Products
  Zinc Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.2 mg (1%)76 kcal (4%)17.72 g (14%)0.14 g (0%)1.37 g (2%)
  Typical Serving size of 1 cup and mashed (or 328g):
   0.66 mg (4%) 249.28 kcal (12%) 58.12 g (45%) 0.46 g (1%) 4.49 g (8%)
  Other serving sizes 1 medium (or 151g):
  0.3 mg (2%) 114.76 kcal (6%) 26.76 g (21%) 0.21 g (0%) 2.07 g (4%)
11. Sweet potato, cooked, boiled, without skin - Zinc
  Nutritional Value : 24 / 100     food group - Vegetables and Vegetable Products
  Zinc Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.2 mg (1%)76 kcal (4%)17.72 g (14%)0.14 g (0%)1.37 g (2%)
  Typical Serving size of 1 cup and mashed (or 328g):
   0.66 mg (4%) 249.28 kcal (12%) 58.12 g (45%) 0.46 g (1%) 4.49 g (8%)
  Other serving sizes 1 medium (or 151g):
  0.3 mg (2%) 114.76 kcal (6%) 26.76 g (21%) 0.21 g (0%) 2.07 g (4%)
12. Sweet potato, canned, syrup pack, solids and liquids - Zinc
  Nutritional Value : 22 / 100     food group - Vegetables and Vegetable Products
  Zinc Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.19 mg (1%)89 kcal (4%)20.93 g (16%)0.2 g (0%)0.98 g (2%)
  Typical Serving size of 1 cup (or 228g):
   0.43 mg (3%) 202.92 kcal (10%) 47.72 g (37%) 0.46 g (1%) 2.23 g (4%)
  Other serving sizes 1 can (404 x 307) (or 638g):
  1.21 mg (8%) 567.82 kcal (28%) 133.53 g (103%) 1.28 g (2%) 6.25 g (11%)
13. Sweet potato, canned, vacuum pack - Zinc
  Nutritional Value : 24 / 100     food group - Vegetables and Vegetable Products
  Zinc Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.18 mg (1%)91 kcal (5%)21.12 g (16%)0.2 g (0%)1.65 g (3%)
  Typical Serving size of 1 cup and mashed (or 255g):
   0.46 mg (3%) 232.05 kcal (12%) 53.86 g (41%) 0.51 g (1%) 4.21 g (8%)
  Other serving sizes 1 cup pieces (or 200g):
  0.36 mg (2%) 182 kcal (9%) 42.24 g (32%) 0.4 g (1%) 3.3 g (6%)
14. Sweet potato, cooked, candied, home-prepared - Zinc
  Nutritional Value : 18 / 100     food group - Vegetables and Vegetable Products
  Zinc Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  0.17 mg (1%)164 kcal (8%)32.12 g (25%)3.54 g (5%)0.89 g (2%)
  Typical Serving size of 1 piece (2-1/2 x 2 dia) (or 105g):
   0.18 mg (1%) 172.2 kcal (9%) 33.73 g (26%) 3.72 g (6%) 0.93 g (2%)






zinc and Nutritional Values - Top 221 Foods

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus, pumpkin, radishes, taro, turnips, okra, rhubarb, sweet corn, cowpeas, seaweed, broadbeans

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes, fruit salad, persimmons

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops, crab, lobster, oysters, herring, haddock, halibut, mackerel, pike, pollock, trout

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks, soft drinks, grapefruit juice, lemon juice, lemonade

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts, chestnuts, coconut meat, ginkgo nuts, mixed nuts, macadamia nuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages, chicken light meat, chicken dark meat, chicken leg, fried chicken, roasted chicken, chicken thigh, chicken wings, duck, goose, pheasant, quail, pigeon, turkey light meat, turkey dark meat, turkey breast, turkey leg, turkey wing, emu, ostrich, frankfurter, pate, pork sausage, salami, bratwurst, pork loin, ground pork, lamb shank, veal, bison, beef liver, beef ribs

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese, mozzarella, low fat yogurt

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice, cooked egg, mexican cheese, fruit yogurt

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley, spices, chili sauce

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate, puddings, frozen yogurt, a snickers bar, croissants, danish pastry, english muffins, blueberry muffins, pie, pop tarts, coffeecake, crackers, potato chips, rice cakes, tortilla chips, fudge, puddings, syrups, dark chocolate, sundae, pretzels, pop tarts

Breakfast Cereal

granola, cheerios, oatmeal, kelloggs cereals, general mills cereals

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, tomato soup, mushroom soup, chicken soup, vegetable soup, infant formula, cooking oil, shortening, fish oil, soybean oil, soy protein, gravy, raisins, currants, balsam pear, succotash, macaroni, egg noodles, japanese noodles, macaroni and cheese, burrito