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Olive vs. Sweet potato — In-Depth Nutrition Comparison

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Differences between Olive and Sweet potato

  • Olive has more Iron, and Copper, while Sweet potato has more Vitamin A RAE, Vitamin B6, Vitamin C, Manganese, Vitamin B5, Potassium, and Vitamin B3.
  • Sweet potato's daily need coverage for Vitamin A RAE is 105% higher.
  • Sweet potato contains 20 times less Sodium than Olive. Olive contains 735mg of Sodium, while Sweet potato contains 36mg.

The food types used in this comparison are Olives, ripe, canned (small-extra large) and Sweet potato, cooked, baked in skin, flesh, without salt.

Infographic

Olive 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.
Contains more Calcium +131.6%
Contains more Iron +378.3%
Contains more Copper +55.9%
Contains more Selenium +350%
Contains more Magnesium +575%
Contains more Phosphorus +1700%
Contains more Potassium +5837.5%
Contains less Sodium -95.1%
Contains more Zinc +45.5%
Contains more Manganese +2385%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Contains more Calcium +131.6%
Contains more Iron +378.3%
Contains more Copper +55.9%
Contains more Selenium +350%
Contains more Magnesium +575%
Contains more Phosphorus +1700%
Contains more Potassium +5837.5%
Contains less Sodium -95.1%
Contains more Zinc +45.5%
Contains more Manganese +2385%

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
1
:
Contains more Vitamin E +132.4%
Contains more Vitamin A +4668.7%
Contains more Vitamin C +2077.8%
Contains more Vitamin B1 +3466.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +3918.9%
Contains more Vitamin B5 +5793.3%
Contains more Vitamin B6 +3077.8%
Contains more Folate +∞%
Contains more Vitamin K +64.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
Contains more Vitamin E +132.4%
Contains more Vitamin A +4668.7%
Contains more Vitamin C +2077.8%
Contains more Vitamin B1 +3466.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +3918.9%
Contains more Vitamin B5 +5793.3%
Contains more Vitamin B6 +3077.8%
Contains more Folate +∞%
Contains more Vitamin K +64.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +7020%
Contains more Other +65.2%
Contains more Protein +139.3%
Contains more Carbs +230.8%
Equal in Water - 75.78
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Contains more Fats +7020%
Contains more Other +65.2%
Contains more Protein +139.3%
Contains more Carbs +230.8%
Equal in Water - 75.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +394300%
Contains more Polyunsaturated fat +890.2%
Contains less Saturated Fat -96.3%
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
Contains more Monounsaturated Fat +394300%
Contains more Polyunsaturated fat +890.2%
Contains less Saturated Fat -96.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Sweet potato Opinion
Net carbs 3.06g 17.41g Sweet potato
Protein 0.84g 2.01g Sweet potato
Fats 10.68g 0.15g Olive
Carbs 6.26g 20.71g Sweet potato
Calories 115kcal 90kcal Olive
Starch 7.05g Sweet potato
Fructose 0.5g Sweet potato
Sugar 0g 6.48g Olive
Fiber 3.2g 3.3g Sweet potato
Calcium 88mg 38mg Olive
Iron 3.3mg 0.69mg Olive
Magnesium 4mg 27mg Sweet potato
Phosphorus 3mg 54mg Sweet potato
Potassium 8mg 475mg Sweet potato
Sodium 735mg 36mg Sweet potato
Zinc 0.22mg 0.32mg Sweet potato
Copper 0.251mg 0.161mg Olive
Manganese 0.02mg 0.497mg Sweet potato
Selenium 0.9µg 0.2µg Olive
Vitamin A 403IU 19218IU Sweet potato
Vitamin A RAE 20µg 961µg Sweet potato
Vitamin E 1.65mg 0.71mg Olive
Vitamin C 0.9mg 19.6mg Sweet potato
Vitamin B1 0.003mg 0.107mg Sweet potato
Vitamin B2 0mg 0.106mg Sweet potato
Vitamin B3 0.037mg 1.487mg Sweet potato
Vitamin B5 0.015mg 0.884mg Sweet potato
Vitamin B6 0.009mg 0.286mg Sweet potato
Folate 0µg 6µg Sweet potato
Vitamin K 1.4µg 2.3µg Sweet potato
Tryptophan 0.04mg Sweet potato
Threonine 0.026mg 0.107mg Sweet potato
Isoleucine 0.031mg 0.07mg Sweet potato
Leucine 0.05mg 0.118mg Sweet potato
Lysine 0.032mg 0.084mg Sweet potato
Methionine 0.012mg 0.037mg Sweet potato
Phenylalanine 0.029mg 0.114mg Sweet potato
Valine 0.038mg 0.11mg Sweet potato
Histidine 0.023mg 0.039mg Sweet potato
Saturated Fat 1.415g 0.052g Sweet potato
Monounsaturated Fat 7.888g 0.002g Olive
Polyunsaturated fat 0.911g 0.092g Olive

Which food is preferable for your diet?

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

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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
6%
Olive
120%
Sweet potato
Minerals Daily Need Coverage Score
35%
Olive
25%
Sweet potato

Comparison summary

Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 699mg)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 1.363g)
Which food is lower in glycemic index?
Sweet potato
Sweet potato is lower in glycemic index (difference - 70)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $3.3)
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 6.48g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/nutrients
  2. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.