Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Sweet potato
  5. Compare
  6. Sweet potato vs. Coconut oil

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

Compare

The main differences between sweet potato and coconut oil

  • Sweet potato is richer than coconut oil in vitamin A, copper, vitamin B6, vitamin B5, fiber, manganese, potassium, iron, and phosphorus.
  • Daily need coverage for saturated fat for coconut oil is 412% higher.
  • Sweet potato contains less saturated fat.
  • Coconut oil has a lower glycemic index than sweet potato.

Food types used in this article are Sweet potato, raw, unprepared and Oil, coconut.

Infographic

Sweet potato vs Coconut 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% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +2900%
Contains more PotassiumPotassium +∞%
Contains more IronIron +1120%
Contains more CopperCopper +∞%
Contains more ZincZinc +1400%
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% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +136.4%
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 Vitamin KVitamin K +200%
Contains more FolateFolate +∞%
Contains more CholineCholine +4000%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Coconut oil DV% diff.
Saturated fat 0.018g 82.475g 375%
Fats 0.05g 99.06g 152%
Vitamin A 709µg 0µg 79%
Calories 86kcal 892kcal 40%
Copper 0.151mg 0mg 17%
Vitamin B6 0.209mg 0mg 16%
Vitamin B5 0.8mg 0mg 16%
Monounsaturated fat 0.001g 6.332g 16%
Fiber 3g 0g 12%
Manganese 0.258mg 0mg 11%
Polyunsaturated fat 0.014g 1.702g 11%
Potassium 337mg 0mg 10%
Iron 0.61mg 0.05mg 7%
Carbs 20.12g 0g 7%
Vitamin B1 0.078mg 0mg 7%
Phosphorus 47mg 0mg 7%
Magnesium 25mg 0mg 6%
Vitamin B2 0.061mg 0mg 5%
Starch 12.65g 5%
Protein 1.57g 0g 3%
Vitamin B3 0.557mg 0mg 3%
Zinc 0.3mg 0.02mg 3%
Folate 11µg 0µg 3%
Vitamin C 2.4mg 0mg 3%
Calcium 30mg 1mg 3%
Sodium 55mg 0mg 2%
Choline 12.3mg 0.3mg 2%
Vitamin E 0.26mg 0.11mg 1%
Selenium 0.6µg 0µg 1%
Fructose 0.7g 1%
Vitamin K 1.8µg 0.6µg 1%
Net carbs 17.12g 0g N/A
Sugar 4.18g 0g N/A
Trans fat 0g 0.028g N/A
Tryptophan 0.031mg 0mg 0%
Threonine 0.083mg 0mg 0%
Isoleucine 0.055mg 0mg 0%
Leucine 0.092mg 0mg 0%
Lysine 0.066mg 0mg 0%
Methionine 0.029mg 0mg 0%
Phenylalanine 0.089mg 0mg 0%
Valine 0.086mg 0mg 0%
Histidine 0.031mg 0mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g 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
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +257500%
Contains more FatsFats +198020%
~equal in Other ~0.91g

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
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +633100%
Contains more Poly. FatPolyunsaturated fat +12057.1%

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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.