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  6. Sweet potato vs. Canola oil

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

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How are sweet potato and canola oil different?

  • Sweet potato is higher in vitamin A, copper, vitamin B6, vitamin B5, fiber, manganese, and potassium; however, canola oil is richer in vitamin E and vitamin K.
  • Daily need coverage for vitamin A for sweet potato is 284% higher.
  • Sweet potato has less saturated fat.
  • Canola oil has a lower glycemic index (0) than sweet potato (70).

Sweet potato, raw, unprepared and Oil, canola are the varieties used in this article.

Infographic

Sweet potato vs Canola oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 0% 0% 349% 0% 0% 0% 0% 0% 0% 0% 178% 0% 0.11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +6050%
Contains more Vitamin EVitamin E +6615.4%
Contains more Vitamin KVitamin K +3861.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Canola oil DV% diff.
Polyunsaturated fat 0.014g 28.142g 188%
Monounsaturated fat 0.001g 63.276g 158%
Fats 0.05g 100g 154%
Vitamin E 0.26mg 17.46mg 115%
Vitamin A 709µg 0µg 79%
Vitamin K 1.8µg 71.3µg 58%
Calories 86kcal 884kcal 40%
Saturated fat 0.018g 7.365g 33%
Copper 0.151mg 0mg 17%
Vitamin B6 0.209mg 0mg 16%
Vitamin B5 0.8mg 0mg 16%
Fiber 3g 0g 12%
Manganese 0.258mg 0mg 11%
Potassium 337mg 0mg 10%
Iron 0.61mg 0mg 8%
Phosphorus 47mg 0mg 7%
Vitamin B1 0.078mg 0mg 7%
Carbs 20.12g 0g 7%
Magnesium 25mg 0mg 6%
Vitamin B2 0.061mg 0mg 5%
Starch 12.65g 5%
Vitamin C 2.4mg 0mg 3%
Calcium 30mg 0mg 3%
Protein 1.57g 0g 3%
Vitamin B3 0.557mg 0mg 3%
Zinc 0.3mg 0mg 3%
Folate 11µg 0µg 3%
Sodium 55mg 0mg 2%
Choline 12.3mg 0.2mg 2%
Fructose 0.7g 1%
Selenium 0.6µg 0µg 1%
Net carbs 17.12g 0g N/A
Sugar 4.18g 0g N/A
Trans fat 0g 0.395g N/A
Tryptophan 0.031mg 0%
Threonine 0.083mg 0%
Isoleucine 0.055mg 0%
Leucine 0.092mg 0%
Lysine 0.066mg 0%
Methionine 0.029mg 0%
Phenylalanine 0.089mg 0%
Valine 0.086mg 0%
Histidine 0.031mg 0%
Omega-3 - ALA 9.137g N/A
Omega-6 - Linoleic acid 18.64g N/A

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +199900%

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
7% 64% 28%
Saturated fat: Sat. Fat 7.365 g
Monounsaturated fat: Mono. Fat 63.276 g
Polyunsaturated fat: Poly. Fat 28.142 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +6327500%
Contains more Poly. FatPolyunsaturated fat +200914.3%

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. Canola oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172336/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.