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  6. Olive oil vs. Sweet potato

Olive oil vs. Sweet potato — In-Depth Nutrition Comparison

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Significant differences between Olive oil and Sweet potato

  • Olive oil has more Vitamin E , and Vitamin K, however, Sweet potato is richer in Vitamin A RAE, Copper, Vitamin B6, Vitamin B5, Fiber, Manganese, and Potassium.
  • Olive oil covers your daily Vitamin E needs 94% more than Sweet potato.
  • Sweet potato has 767 times less Saturated Fat than Olive oil. Olive oil has 13.808g of Saturated Fat, while Sweet potato has 0.018g.

Specific food types used in this comparison are Oil, olive, salad or cooking and Sweet potato, raw, unprepared.

Infographic

Olive oil 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.
Olive oil
Olive oil
1
:
9
Sweet potato
Sweet potato
Contains less Sodium -96.4%
Contains more Calcium +2900%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +33600%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Equal in Iron - 0.61
Olive oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Contains less Sodium -96.4%
Contains more Calcium +2900%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +33600%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Equal in Iron - 0.61

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.
Olive oil
Olive oil
2
:
8
Sweet potato
Sweet potato
Contains more Vitamin E +5419.2%
Contains more Vitamin K +3244.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Olive oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 287% 0% 0% 0% 0% 0% 0% 0% 0% 0% 151%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Contains more Vitamin E +5419.2%
Contains more Vitamin K +3244.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive oil
Olive oil
1
:
4
Sweet potato
Sweet potato
Contains more Fats +199900%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Olive oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more Fats +199900%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive oil
Olive oil
2
:
1
Sweet potato
Sweet potato
Contains more Monounsaturated Fat +7296000%
Contains more Polyunsaturated fat +75064.3%
Contains less Saturated Fat -99.9%
Olive oil
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Contains more Monounsaturated Fat +7296000%
Contains more Polyunsaturated fat +75064.3%
Contains less Saturated Fat -99.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Olive oil Sweet potato
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Olive oil Sweet potato Opinion
Net carbs 0g 17.12g Sweet potato
Protein 0g 1.57g Sweet potato
Fats 100g 0.05g Olive oil
Carbs 0g 20.12g Sweet potato
Calories 884kcal 86kcal Olive oil
Starch 12.65g Sweet potato
Fructose 0.7g Sweet potato
Sugar 0g 4.18g Olive oil
Fiber 0g 3g Sweet potato
Calcium 1mg 30mg Sweet potato
Iron 0.56mg 0.61mg Sweet potato
Magnesium 0mg 25mg Sweet potato
Phosphorus 0mg 47mg Sweet potato
Potassium 1mg 337mg Sweet potato
Sodium 2mg 55mg Olive oil
Zinc 0mg 0.3mg Sweet potato
Copper 0mg 0.151mg Sweet potato
Manganese 0mg 0.258mg Sweet potato
Selenium 0µg 0.6µg Sweet potato
Vitamin A 0IU 14187IU Sweet potato
Vitamin A RAE 0µg 709µg Sweet potato
Vitamin E 14.35mg 0.26mg Olive oil
Vitamin C 0mg 2.4mg Sweet potato
Vitamin B1 0mg 0.078mg Sweet potato
Vitamin B2 0mg 0.061mg Sweet potato
Vitamin B3 0mg 0.557mg Sweet potato
Vitamin B5 0mg 0.8mg Sweet potato
Vitamin B6 0mg 0.209mg Sweet potato
Folate 0µg 11µg Sweet potato
Vitamin K 60.2µg 1.8µg Olive oil
Tryptophan 0mg 0.031mg Sweet potato
Threonine 0mg 0.083mg Sweet potato
Isoleucine 0mg 0.055mg Sweet potato
Leucine 0mg 0.092mg Sweet potato
Lysine 0mg 0.066mg Sweet potato
Methionine 0mg 0.029mg Sweet potato
Phenylalanine 0mg 0.089mg Sweet potato
Valine 0mg 0.086mg Sweet potato
Histidine 0mg 0.031mg Sweet potato
Saturated Fat 13.808g 0.018g Sweet potato
Monounsaturated Fat 72.961g 0.001g Olive oil
Polyunsaturated fat 10.523g 0.014g Olive oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil Sweet potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Olive oil
85%
Sweet potato
Minerals Daily Need Coverage Score
2%
Olive oil
20%
Sweet potato

Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 13.79g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $1.2)
Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 4.18g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 53mg)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 70)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.