Olive vs. Sweet potato — In-Depth Nutrition Comparison
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Significant differences between olive and sweet potato
- Olive has more iron, copper, and vitamin E; however, sweet potato is richer in vitamin A, vitamin B5, vitamin B6, manganese, and potassium.
- Sweet potato covers your daily vitamin A needs 276% more than olive.
- Sweet potato has 79 times less saturated fat than olive. Olive has 1.415g of saturated fat, while sweet potato has 0.018g.
Specific food types used in this comparison are Olives, ripe, canned (small-extra large) and Sweet potato, raw, unprepared.
Infographic
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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 CalciumCalcium | +193.3% |
| Contains more IronIron | +441% |
| Contains more CopperCopper | +66.2% |
| Contains more SeleniumSelenium | +50% |
| Contains more MagnesiumMagnesium | +525% |
| Contains more PotassiumPotassium | +4112.5% |
| Contains more ZincZinc | +36.4% |
| Contains more PhosphorusPhosphorus | +1466.7% |
| Contains less SodiumSodium | -92.5% |
| Contains more ManganeseManganese | +1190% |
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.
| Contains more Vitamin EVitamin E | +534.6% |
| Contains more Vitamin CVitamin C | +166.7% |
| Contains more Vitamin AVitamin A | +3445% |
| Contains more Vitamin B1Vitamin B1 | +2500% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +1405.4% |
| Contains more Vitamin B5Vitamin B5 | +5233.3% |
| Contains more Vitamin B6Vitamin B6 | +2222.2% |
| Contains more Vitamin KVitamin K | +28.6% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +19.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.84 g
Fats:
10.68 g
Carbs:
6.26 g
Water:
79.99 g
Other:
2.23 g
Protein:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
| Contains more FatsFats | +21260% |
| Contains more OtherOther | +127.6% |
| Contains more ProteinProtein | +86.9% |
| Contains more CarbsCarbs | +221.4% |
~equal in
Water
~77.28g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.415 g
Monounsaturated fat:
Mono. Fat
7.888 g
Polyunsaturated fat:
Poly. Fat
0.911 g
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 | +788700% |
| Contains more Poly. FatPolyunsaturated fat | +6407.1% |
| Contains less Sat. FatSaturated fat | -98.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin A | 20µg | 709µg | 77% |
| Iron | 3.3mg | 0.61mg | 34% |
| Sodium | 735mg | 55mg | 30% |
| Monounsaturated fat | 7.888g | 0.001g | 20% |
| Fats | 10.68g | 0.05g | 16% |
| Vitamin B5 | 0.015mg | 0.8mg | 16% |
| Vitamin B6 | 0.009mg | 0.209mg | 15% |
| Copper | 0.251mg | 0.151mg | 11% |
| Manganese | 0.02mg | 0.258mg | 10% |
| Potassium | 8mg | 337mg | 10% |
| Vitamin E | 1.65mg | 0.26mg | 9% |
| Vitamin B1 | 0.003mg | 0.078mg | 6% |
| Phosphorus | 3mg | 47mg | 6% |
| Saturated fat | 1.415g | 0.018g | 6% |
| Polyunsaturated fat | 0.911g | 0.014g | 6% |
| Calcium | 88mg | 30mg | 6% |
| Starch | 12.65g | 5% | |
| Magnesium | 4mg | 25mg | 5% |
| Carbs | 6.26g | 20.12g | 5% |
| Vitamin B2 | 0mg | 0.061mg | 5% |
| Folate | 0µg | 11µg | 3% |
| Vitamin B3 | 0.037mg | 0.557mg | 3% |
| Vitamin C | 0.9mg | 2.4mg | 2% |
| Calories | 115kcal | 86kcal | 1% |
| Protein | 0.84g | 1.57g | 1% |
| Fiber | 3.2g | 3g | 1% |
| Selenium | 0.9µg | 0.6µg | 1% |
| Fructose | 0.7g | 1% | |
| Zinc | 0.22mg | 0.3mg | 1% |
| Net carbs | 3.06g | 17.12g | N/A |
| Sugar | 0g | 4.18g | N/A |
| Vitamin K | 1.4µg | 1.8µg | 0% |
| Choline | 10.3mg | 12.3mg | 0% |
| Tryptophan | 0.031mg | 0% | |
| Threonine | 0.026mg | 0.083mg | 0% |
| Isoleucine | 0.031mg | 0.055mg | 0% |
| Leucine | 0.05mg | 0.092mg | 0% |
| Lysine | 0.032mg | 0.066mg | 0% |
| Methionine | 0.012mg | 0.029mg | 0% |
| Phenylalanine | 0.029mg | 0.089mg | 0% |
| Valine | 0.038mg | 0.086mg | 0% |
| Histidine | 0.023mg | 0.031mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
4%
31%
Minerals Daily Need Coverage Score
35%
20%
Comparison summary
Which food contains less Sodium?
Sweet potato contains less Sodium (difference - 680mg)
Which food is lower in Saturated fat?
Sweet potato is lower in Saturated fat (difference - 1.397g)
Which food is lower in glycemic index?
Sweet potato is lower in glycemic index (difference - 70)
Which food is cheaper?
Sweet potato is cheaper (difference - $3.3)
Which food is richer in vitamins?
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Olive is lower in Sugar (difference - 4.18g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.