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

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Important differences between sweet potato and palm oil

  • Sweet potato has more vitamin A, copper, vitamin B6, vitamin B5, fiber, potassium, iron, and phosphorus; however, palm oil has more vitamin E.
  • Sweet potato's daily need coverage for vitamin A is 284% more.
  • Sweet potato is lower in saturated fat.
  • Sweet potato has a higher glycemic index than palm oil.

The food varieties used in the comparison are Sweet potato, raw, unprepared and Oil, palm.

Infographic

Sweet potato vs Palm 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% 0.38% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +6000%
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% 319% 0% 0% 0% 0% 0% 0% 0% 20% 0% 0.16%
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 +4000%
Contains more Vitamin EVitamin E +6030.8%
Contains more Vitamin KVitamin K +344.4%
~equal in Vitamin D ~µg
~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
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
52% 39% 10%
Saturated fat: Sat. Fat 49.3 g
Monounsaturated fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +3699900%
Contains more Poly. FatPolyunsaturated fat +66328.6%

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 Palm oil
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Palm oil DV% diff.
Saturated fat 0.018g 49.3g 224%
Fats 0.05g 100g 154%
Vitamin E 0.26mg 15.94mg 105%
Monounsaturated fat 0.001g 37g 92%
Vitamin A 709µg 0µg 79%
Polyunsaturated fat 0.014g 9.3g 62%
Calories 86kcal 884kcal 40%
Copper 0.151mg 0mg 17%
Vitamin B6 0.209mg 0mg 16%
Vitamin B5 0.8mg 0mg 16%
Fiber 3g 0g 12%
Manganese 0.258mg 11%
Potassium 337mg 0mg 10%
Iron 0.61mg 0.01mg 8%
Vitamin B1 0.078mg 0mg 7%
Phosphorus 47mg 0mg 7%
Carbs 20.12g 0g 7%
Magnesium 25mg 0mg 6%
Starch 12.65g 5%
Vitamin B2 0.061mg 0mg 5%
Vitamin K 1.8µg 8µg 5%
Folate 11µg 0µg 3%
Zinc 0.3mg 0mg 3%
Vitamin C 2.4mg 0mg 3%
Protein 1.57g 0g 3%
Vitamin B3 0.557mg 0mg 3%
Calcium 30mg 0mg 3%
Choline 12.3mg 0.3mg 2%
Sodium 55mg 0mg 2%
Selenium 0.6µg 0µg 1%
Fructose 0.7g 1%
Net carbs 17.12g 0g N/A
Sugar 4.18g 0g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Palm oil
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
26%
Palm oil
Minerals Daily Need Coverage Score
20%
Sweet potato
0%
Palm oil

Comparison summary

Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 49.282g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $1.8)
Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Palm oil
Palm oil is lower in Sugar (difference - 4.18g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 55mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 70)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.