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Sweet potato vs. Mayonnaise — In-Depth Nutrition Comparison

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Important differences between sweet potato and mayonnaise

  • Sweet potato has more vitamin A, vitamin B6, copper, vitamin B5, and fiber; however, mayonnaise has more vitamin K and vitamin E.
  • Sweet potato's daily need coverage for vitamin A is 282% more.
  • Sweet potato is lower in sodium.

The food varieties used in the comparison are Sweet potato, raw, unprepared and Salad dressing, mayonnaise, regular.

Infographic

Sweet potato vs Mayonnaise 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 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
Contains more MagnesiumMagnesium +2400%
Contains more CalciumCalcium +275%
Contains more PotassiumPotassium +1585%
Contains more IronIron +190.5%
Contains more CopperCopper +694.7%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +123.8%
Contains less SodiumSodium -91.3%
Contains more ManganeseManganese +3585.7%
Contains more SeleniumSelenium +283.3%

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% 5.3% 66% 3% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4331.3%
Contains more Vitamin B1Vitamin B1 +680%
Contains more Vitamin B2Vitamin B2 +221.1%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +365.1%
Contains more Vitamin B6Vitamin B6 +2512.5%
Contains more FolateFolate +120%
Contains more Vitamin EVitamin E +1161.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +8955.6%
Contains more CholineCholine +178%

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
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 g
Contains more ProteinProtein +63.5%
Contains more CarbsCarbs +3429.8%
Contains more WaterWater +257%
Contains more FatsFats +149600%
Contains more OtherOther +101%

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
16% 23% 61%
Saturated fat: Sat. Fat 11.703 g
Monounsaturated fat: Mono. Fat 16.843 g
Polyunsaturated fat: Poly. Fat 44.69 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +1684200%
Contains more Poly. FatPolyunsaturated fat +319114.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
84% 7% 9%
Starch: 0 g
Sucrose: 0.48 g
Glucose: 0.04 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +425%
Contains more GlucoseGlucose +2300%
Contains more FructoseFructose +1300%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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

All nutrients comparison - raw data values

Nutrient Sweet potato Mayonnaise DV% diff.
Polyunsaturated fat 0.014g 44.69g 298%
Vitamin K 1.8µg 163µg 134%
Fats 0.05g 74.85g 115%
Vitamin A 709µg 16µg 77%
Saturated fat 0.018g 11.703g 53%
Monounsaturated fat 0.001g 16.843g 42%
Calories 86kcal 680kcal 30%
Sodium 55mg 635mg 25%
Vitamin E 0.26mg 3.28mg 20%
Vitamin B6 0.209mg 0.008mg 15%
Copper 0.151mg 0.019mg 15%
Cholesterol 0mg 42mg 14%
Vitamin B5 0.8mg 0.172mg 13%
Fiber 3g 0g 12%
Manganese 0.258mg 0.007mg 11%
Potassium 337mg 20mg 9%
Carbs 20.12g 0.57g 7%
Vitamin B1 0.078mg 0.01mg 6%
Magnesium 25mg 1mg 6%
Starch 12.65g 5%
Iron 0.61mg 0.21mg 5%
Vitamin B12 0µg 0.12µg 5%
Phosphorus 47mg 21mg 4%
Choline 12.3mg 34.2mg 4%
Vitamin B3 0.557mg 0mg 3%
Vitamin B2 0.061mg 0.019mg 3%
Selenium 0.6µg 2.3µg 3%
Vitamin C 2.4mg 0mg 3%
Folate 11µg 5µg 2%
Calcium 30mg 8mg 2%
Fructose 0.7g 0.05g 1%
Vitamin D 0µg 0.2µg 1%
Zinc 0.3mg 0.15mg 1%
Vitamin D 0IU 7IU 1%
Protein 1.57g 0.96g 1%
Net carbs 17.12g 0.57g N/A
Sugar 4.18g 0.57g N/A
Trans fat 0g 0.187g N/A
Tryptophan 0.031mg 0.017mg 0%
Threonine 0.083mg 0.055mg 0%
Isoleucine 0.055mg 0.065mg 0%
Leucine 0.092mg 0.095mg 0%
Lysine 0.066mg 0.072mg 0%
Methionine 0.029mg 0.035mg 0%
Phenylalanine 0.089mg 0.057mg 0%
Valine 0.086mg 0.074mg 0%
Histidine 0.031mg 0.026mg 0%
Omega-3 - DHA 0g 0.005g N/A
Omega-3 - ALA 5.331g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.125g N/A
Omega-6 - Eicosadienoic acid 0g 0.03g N/A
Omega-6 - Linoleic acid 38.942g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Mayonnaise
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
41%
Mayonnaise
Minerals Daily Need Coverage Score
20%
Sweet potato
13%
Mayonnaise

Comparison summary

Which food is lower in Cholesterol?
Sweet potato
Sweet potato is lower in Cholesterol (difference - 42mg)
Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 580mg)
Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 11.685g)
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 - $0.4)
Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is lower in Sugar?
Mayonnaise
Mayonnaise is lower in Sugar (difference - 3.61g)
Which food is richer in vitamins?
?
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. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/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.