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  6. Sweet potato vs. Olive

Sweet potato vs. Olive — In-Depth Nutrition Comparison

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Significant differences between sweet potato and olive

  • Sweet potato has more vitamin A, vitamin B5, vitamin B6, manganese, and potassium; however, olive is richer in iron, copper, and vitamin E.
  • Sweet potato covers your daily vitamin A needs 276% more than olive.
  • Olive has 53 times less vitamin B5 than sweet potato. Sweet potato has 0.8mg of vitamin B5, while olive has 0.015mg.
  • Sweet potato contains less sodium.

Specific food types used in this comparison are Sweet potato, raw, unprepared and Olives, ripe, canned (small-extra large).

Infographic

Sweet potato vs Olive 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%
Olive
Olive
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
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%
Contains more CalciumCalcium +193.3%
Contains more IronIron +441%
Contains more CopperCopper +66.2%
Contains more SeleniumSelenium +50%

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%
Olive
Olive
1
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
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%
Contains more Vitamin EVitamin E +534.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Olive DV% diff.
Vitamin A 709µg 20µg 77%
Iron 0.61mg 3.3mg 34%
Sodium 55mg 735mg 30%
Monounsaturated fat 0.001g 7.888g 20%
Fats 0.05g 10.68g 16%
Vitamin B5 0.8mg 0.015mg 16%
Vitamin B6 0.209mg 0.009mg 15%
Copper 0.151mg 0.251mg 11%
Manganese 0.258mg 0.02mg 10%
Potassium 337mg 8mg 10%
Vitamin E 0.26mg 1.65mg 9%
Vitamin B1 0.078mg 0.003mg 6%
Phosphorus 47mg 3mg 6%
Saturated fat 0.018g 1.415g 6%
Polyunsaturated fat 0.014g 0.911g 6%
Calcium 30mg 88mg 6%
Starch 12.65g 5%
Magnesium 25mg 4mg 5%
Carbs 20.12g 6.26g 5%
Vitamin B2 0.061mg 0mg 5%
Folate 11µg 0µg 3%
Vitamin B3 0.557mg 0.037mg 3%
Vitamin C 2.4mg 0.9mg 2%
Calories 86kcal 115kcal 1%
Protein 1.57g 0.84g 1%
Fiber 3g 3.2g 1%
Selenium 0.6µg 0.9µg 1%
Fructose 0.7g 1%
Zinc 0.3mg 0.22mg 1%
Net carbs 17.12g 3.06g N/A
Sugar 4.18g 0g N/A
Vitamin K 1.8µg 1.4µg 0%
Choline 12.3mg 10.3mg 0%
Tryptophan 0.031mg 0%
Threonine 0.083mg 0.026mg 0%
Isoleucine 0.055mg 0.031mg 0%
Leucine 0.092mg 0.05mg 0%
Lysine 0.066mg 0.032mg 0%
Methionine 0.029mg 0.012mg 0%
Phenylalanine 0.089mg 0.029mg 0%
Valine 0.086mg 0.038mg 0%
Histidine 0.031mg 0.023mg 0%

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
Olive
Olive
3
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +86.9%
Contains more CarbsCarbs +221.4%
Contains more FatsFats +21260%
Contains more OtherOther +127.6%
~equal in Water ~79.99g

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
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +788700%
Contains more Poly. FatPolyunsaturated fat +6407.1%

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.