Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Avocado vs. Sweet potato — In-Depth Nutrition Comparison

Compare

The main differences between avocadoes and sweet potato

  • Avocadoes are richer in folate, vitamin K, fiber, vitamin E, vitamin B5, vitamin C, vitamin B3, and vitamin B2, yet sweet potato is richer in vitamin A.
  • Daily need coverage for vitamin A for sweet potato is 281% higher.
  • Avocadoes contain 118 times more saturated fat than sweet potato. Avocadoes contain 2.126g of saturated fat, while sweet potato contains 0.018g.
  • Avocadoes have a lower glycemic index than sweet potato.

Food types used in this article are Avocados, raw, all commercial varieties and Sweet potato, raw, unprepared.

Infographic

Avocado vs Sweet potato infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more MagnesiumMagnesium +16%
Contains more PotassiumPotassium +43.9%
Contains more CopperCopper +25.8%
Contains more ZincZinc +113.3%
Contains less SodiumSodium -87.3%
Contains more CalciumCalcium +150%
Contains more IronIron +10.9%
Contains more ManganeseManganese +81.7%
Contains more SeleniumSelenium +50%
~equal in Phosphorus ~47mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin CVitamin C +316.7%
Contains more Vitamin EVitamin E +696.2%
Contains more Vitamin B2Vitamin B2 +113.1%
Contains more Vitamin B3Vitamin B3 +212%
Contains more Vitamin B5Vitamin B5 +73.6%
Contains more Vitamin B6Vitamin B6 +23%
Contains more Vitamin KVitamin K +1066.7%
Contains more FolateFolate +636.4%
Contains more CholineCholine +15.4%
Contains more Vitamin AVitamin A +10028.6%
Contains more Vitamin B1Vitamin B1 +16.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Sweet potato DV% diff.
Vitamin A 7µg 709µg 78%
Monounsaturated fat 9.799g 0.001g 24%
Fats 14.66g 0.05g 22%
Folate 81µg 11µg 18%
Vitamin K 21µg 1.8µg 16%
Fiber 6.7g 3g 15%
Polyunsaturated fat 1.816g 0.014g 12%
Vitamin B5 1.389mg 0.8mg 12%
Vitamin E 2.07mg 0.26mg 12%
Saturated fat 2.126g 0.018g 10%
Vitamin C 10mg 2.4mg 8%
Vitamin B3 1.738mg 0.557mg 7%
Vitamin B2 0.13mg 0.061mg 5%
Manganese 0.142mg 0.258mg 5%
Starch 0.11g 12.65g 5%
Vitamin B6 0.257mg 0.209mg 4%
Calories 160kcal 86kcal 4%
Carbs 8.53g 20.12g 4%
Copper 0.19mg 0.151mg 4%
Potassium 485mg 337mg 4%
Zinc 0.64mg 0.3mg 3%
Calcium 12mg 30mg 2%
Sodium 7mg 55mg 2%
Protein 2g 1.57g 1%
Fructose 0.12g 0.7g 1%
Iron 0.55mg 0.61mg 1%
Vitamin B1 0.067mg 0.078mg 1%
Magnesium 29mg 25mg 1%
Phosphorus 52mg 47mg 1%
Net carbs 1.83g 17.12g N/A
Sugar 0.66g 4.18g N/A
Selenium 0.4µg 0.6µg 0%
Choline 14.2mg 12.3mg 0%
Tryptophan 0.025mg 0.031mg 0%
Threonine 0.073mg 0.083mg 0%
Isoleucine 0.084mg 0.055mg 0%
Leucine 0.143mg 0.092mg 0%
Lysine 0.132mg 0.066mg 0%
Methionine 0.038mg 0.029mg 0%
Phenylalanine 0.097mg 0.089mg 0%
Valine 0.107mg 0.086mg 0%
Histidine 0.049mg 0.031mg 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +27.4%
Contains more FatsFats +29220%
Contains more OtherOther +61.2%
Contains more CarbsCarbs +135.9%
~equal in Water ~77.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +979800%
Contains more Poly. FatPolyunsaturated fat +12871.4%
Contains less Sat. FatSaturated fat -99.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +11400%
Contains more SucroseSucrose +4100%
Contains more GlucoseGlucose +159.5%
Contains more FructoseFructose +483.3%
~equal in Lactose ~0g
~equal in Maltose ~0g

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
  2. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.