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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 RAE, Vitamin B5, Vitamin B6, Manganese, and Potassium, however, Olive is richer in Iron, Copper, and Vitamin E .
  • Sweet potato covers your daily Vitamin A RAE needs 77% 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.
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%
Contains more Calcium +193.3%
Contains more Iron +441%
Contains more Copper +66.2%
Contains more Selenium +50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
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%
Contains more Calcium +193.3%
Contains more Iron +441%
Contains more Copper +66.2%
Contains more Selenium +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.
:
1
Olive
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%
Contains more Vitamin E +534.6%
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%
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%
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%
Contains more Vitamin E +534.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +86.9%
Contains more Carbs +221.4%
Contains more Fats +21260%
Contains more Other +127.6%
Equal in Water - 79.99
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
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 Protein +86.9%
Contains more Carbs +221.4%
Contains more Fats +21260%
Contains more Other +127.6%
Equal in Water - 79.99

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -98.7%
Contains more Monounsaturated Fat +788700%
Contains more Polyunsaturated fat +6407.1%
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains less Saturated Fat -98.7%
Contains more Monounsaturated Fat +788700%
Contains more Polyunsaturated fat +6407.1%

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 Olive
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 Sweet potato Olive Opinion
Net carbs 17.12g 3.06g Sweet potato
Protein 1.57g 0.84g Sweet potato
Fats 0.05g 10.68g Olive
Carbs 20.12g 6.26g Sweet potato
Calories 86kcal 115kcal Olive
Starch 12.65g Sweet potato
Fructose 0.7g Sweet potato
Sugar 4.18g 0g Olive
Fiber 3g 3.2g Olive
Calcium 30mg 88mg Olive
Iron 0.61mg 3.3mg Olive
Magnesium 25mg 4mg Sweet potato
Phosphorus 47mg 3mg Sweet potato
Potassium 337mg 8mg Sweet potato
Sodium 55mg 735mg Sweet potato
Zinc 0.3mg 0.22mg Sweet potato
Copper 0.151mg 0.251mg Olive
Manganese 0.258mg 0.02mg Sweet potato
Selenium 0.6µg 0.9µg Olive
Vitamin A 14187IU 403IU Sweet potato
Vitamin A RAE 709µg 20µg Sweet potato
Vitamin E 0.26mg 1.65mg Olive
Vitamin C 2.4mg 0.9mg Sweet potato
Vitamin B1 0.078mg 0.003mg Sweet potato
Vitamin B2 0.061mg 0mg Sweet potato
Vitamin B3 0.557mg 0.037mg Sweet potato
Vitamin B5 0.8mg 0.015mg Sweet potato
Vitamin B6 0.209mg 0.009mg Sweet potato
Folate 11µg 0µg Sweet potato
Vitamin K 1.8µg 1.4µg Sweet potato
Tryptophan 0.031mg Sweet potato
Threonine 0.083mg 0.026mg Sweet potato
Isoleucine 0.055mg 0.031mg Sweet potato
Leucine 0.092mg 0.05mg Sweet potato
Lysine 0.066mg 0.032mg Sweet potato
Methionine 0.029mg 0.012mg Sweet potato
Phenylalanine 0.089mg 0.029mg Sweet potato
Valine 0.086mg 0.038mg Sweet potato
Histidine 0.031mg 0.023mg Sweet potato
Saturated Fat 0.018g 1.415g Sweet potato
Monounsaturated Fat 0.001g 7.888g Olive
Polyunsaturated fat 0.014g 0.911g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Olive
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
85%
Sweet potato
6%
Olive
Minerals Daily Need Coverage Score
20%
Sweet potato
35%
Olive

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. 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.