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Sweet potato vs. Avocado — In-Depth Nutrition Comparison

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The main differences between sweet potato and avocadoes

  • Sweet potato is richer in vitamin A, yet avocadoes are richer in folate, vitamin K, fiber, vitamin E, vitamin B5, vitamin C, vitamin B3, and vitamin B2.
  • Daily need coverage for vitamin A for sweet potato is 281% higher.
  • Sweet potato contains less saturated fat.
  • Avocadoes have a lower glycemic index than sweet potato.

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

Infographic

Sweet potato vs Avocado 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
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%
Contains more CalciumCalcium +150%
Contains more ManganeseManganese +81.7%
Contains more SeleniumSelenium +50%
Contains more MagnesiumMagnesium +16%
Contains more PotassiumPotassium +43.9%
Contains more CopperCopper +25.8%
Contains more ZincZinc +113.3%
Contains more PhosphorusPhosphorus +10.6%
Contains less SodiumSodium -87.3%
~equal in Iron ~0.55mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin AVitamin A +10028.6%
Contains more Vitamin B1Vitamin B1 +16.4%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

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

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more StarchStarch +11400%
Contains more SucroseSucrose +4100%
Contains more GlucoseGlucose +159.5%
Contains more FructoseFructose +483.3%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Avocado
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
31%
Sweet potato
32%
Avocado
Minerals Daily Need Coverage Score
20%
Sweet potato
21%
Avocado

Comparison summary

Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 2.108g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.6)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 3.52g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 48mg)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 30)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.