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  6. Olive vs. Sweet potato

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 RAE, Vitamin B5, Vitamin B6, Manganese, and Potassium.
  • Sweet potato covers your daily Vitamin A RAE needs 77% 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

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.
Olive
Olive
4
:
6
Sweet potato
Sweet potato
Contains more Calcium +193.3%
Contains more Iron +441%
Contains more Copper +66.2%
Contains more Selenium +50%
Contains more Magnesium +525%
Contains more Phosphorus +1466.7%
Contains more Potassium +4112.5%
Contains less Sodium -92.5%
Contains more Zinc +36.4%
Contains more Manganese +1190%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Contains more Calcium +193.3%
Contains more Iron +441%
Contains more Copper +66.2%
Contains more Selenium +50%
Contains more Magnesium +525%
Contains more Phosphorus +1466.7%
Contains more Potassium +4112.5%
Contains less Sodium -92.5%
Contains more Zinc +36.4%
Contains more Manganese +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.
Olive
Olive
1
:
9
Sweet potato
Sweet potato
Contains more Vitamin E +534.6%
Contains more Vitamin A +3420.3%
Contains more Vitamin C +166.7%
Contains more Vitamin B1 +2500%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1405.4%
Contains more Vitamin B5 +5233.3%
Contains more Vitamin B6 +2222.2%
Contains more Folate +∞%
Contains more Vitamin K +28.6%
Olive
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%
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 +534.6%
Contains more Vitamin A +3420.3%
Contains more Vitamin C +166.7%
Contains more Vitamin B1 +2500%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1405.4%
Contains more Vitamin B5 +5233.3%
Contains more Vitamin B6 +2222.2%
Contains more Folate +∞%
Contains more Vitamin K +28.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
3
:
2
Sweet potato
Sweet potato
Contains more Fats +21260%
Contains more Other +127.6%
Contains more Protein +86.9%
Contains more Carbs +221.4%
Equal in Water - 77.28
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 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 +21260%
Contains more Other +127.6%
Contains more Protein +86.9%
Contains more Carbs +221.4%
Equal in Water - 77.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
:
1
Sweet potato
Sweet potato
Contains more Monounsaturated Fat +788700%
Contains more Polyunsaturated fat +6407.1%
Contains less Saturated Fat -98.7%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 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 +788700%
Contains more Polyunsaturated fat +6407.1%
Contains less Saturated 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.
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 17.12g Sweet potato
Protein 0.84g 1.57g Sweet potato
Fats 10.68g 0.05g Olive
Carbs 6.26g 20.12g Sweet potato
Calories 115kcal 86kcal Olive
Starch 12.65g Sweet potato
Fructose 0.7g Sweet potato
Sugar 0g 4.18g Olive
Fiber 3.2g 3g Olive
Calcium 88mg 30mg Olive
Iron 3.3mg 0.61mg Olive
Magnesium 4mg 25mg Sweet potato
Phosphorus 3mg 47mg Sweet potato
Potassium 8mg 337mg Sweet potato
Sodium 735mg 55mg Sweet potato
Zinc 0.22mg 0.3mg Sweet potato
Copper 0.251mg 0.151mg Olive
Manganese 0.02mg 0.258mg Sweet potato
Selenium 0.9µg 0.6µg Olive
Vitamin A 403IU 14187IU Sweet potato
Vitamin A RAE 20µg 709µg Sweet potato
Vitamin E 1.65mg 0.26mg Olive
Vitamin C 0.9mg 2.4mg Sweet potato
Vitamin B1 0.003mg 0.078mg Sweet potato
Vitamin B2 0mg 0.061mg Sweet potato
Vitamin B3 0.037mg 0.557mg Sweet potato
Vitamin B5 0.015mg 0.8mg Sweet potato
Vitamin B6 0.009mg 0.209mg Sweet potato
Folate 0µg 11µg Sweet potato
Vitamin K 1.4µg 1.8µg Sweet potato
Tryptophan 0.031mg Sweet potato
Threonine 0.026mg 0.083mg Sweet potato
Isoleucine 0.031mg 0.055mg Sweet potato
Leucine 0.05mg 0.092mg Sweet potato
Lysine 0.032mg 0.066mg Sweet potato
Methionine 0.012mg 0.029mg Sweet potato
Phenylalanine 0.029mg 0.089mg Sweet potato
Valine 0.038mg 0.086mg Sweet potato
Histidine 0.023mg 0.031mg Sweet potato
Saturated Fat 1.415g 0.018g Sweet potato
Monounsaturated Fat 7.888g 0.001g Olive
Polyunsaturated fat 0.911g 0.014g 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

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
85%
Sweet potato
Minerals Daily Need Coverage Score
35%
Olive
20%
Sweet potato

Comparison summary

Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 680mg)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 1.397g)
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 - 4.18g)
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/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.