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  6. Sweet potato vs. Sunflower oil

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

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Important differences between Sweet potato and Sunflower oil

  • Sweet potato has more Vitamin A RAE, Copper, Vitamin B6, Vitamin B5, Fiber, Manganese, Potassium, and Iron, however, Sunflower oil has more Vitamin E .
  • Sunflower oil's daily need coverage for Vitamin E is 272% more.
  • Sweet potato is lower in Saturated Fat.

The food varieties used in the comparison are Sweet potato, raw, unprepared and Oil, sunflower, linoleic, (partially hydrogenated).

Infographic

Sweet potato vs Sunflower 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.
Sweet potato
Sweet potato
9
:
1
Sunflower oil
Sunflower oil
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Sunflower oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -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.
Sweet potato
Sweet potato
9
:
2
Sunflower oil
Sunflower oil
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +15700%
Contains more Vitamin K +200%
Sweet potato
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%
Sunflower oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 822% 0% 0% 0% 0% 0% 0% 0% 0% 0% 14%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +15700%
Contains more Vitamin K +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
4
:
1
Sunflower oil
Sunflower oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +199900%
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Sunflower oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +199900%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
2
Sunflower oil
Sunflower oil
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +4619900%
Contains more Polyunsaturated fat +259900%
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Sunflower oil
14% 48% 38%
Saturated Fat: 13 g
Monounsaturated Fat: 46.2 g
Polyunsaturated fat: 36.4 g
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +4619900%
Contains more Polyunsaturated fat +259900%

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 Sunflower 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 Sunflower oil Opinion
Net carbs 17.12g 0g Sweet potato
Protein 1.57g 0g Sweet potato
Fats 0.05g 100g Sunflower oil
Carbs 20.12g 0g Sweet potato
Calories 86kcal 884kcal Sunflower oil
Starch 12.65g Sweet potato
Fructose 0.7g Sweet potato
Sugar 4.18g 0g Sunflower oil
Fiber 3g 0g Sweet potato
Calcium 30mg 0mg Sweet potato
Iron 0.61mg 0mg Sweet potato
Magnesium 25mg 0mg Sweet potato
Phosphorus 47mg 0mg Sweet potato
Potassium 337mg 0mg Sweet potato
Sodium 55mg 0mg Sunflower oil
Zinc 0.3mg 0mg Sweet potato
Copper 0.151mg 0mg Sweet potato
Manganese 0.258mg 0mg Sweet potato
Selenium 0.6µg 0µg Sweet potato
Vitamin A 14187IU 0IU Sweet potato
Vitamin A RAE 709µg 0µg Sweet potato
Vitamin E 0.26mg 41.08mg Sunflower oil
Vitamin C 2.4mg 0mg Sweet potato
Vitamin B1 0.078mg 0mg Sweet potato
Vitamin B2 0.061mg 0mg Sweet potato
Vitamin B3 0.557mg 0mg Sweet potato
Vitamin B5 0.8mg 0mg Sweet potato
Vitamin B6 0.209mg 0mg Sweet potato
Folate 11µg 0µg Sweet potato
Vitamin K 1.8µg 5.4µg Sunflower oil
Tryptophan 0.031mg 0mg Sweet potato
Threonine 0.083mg 0mg Sweet potato
Isoleucine 0.055mg 0mg Sweet potato
Leucine 0.092mg 0mg Sweet potato
Lysine 0.066mg 0mg Sweet potato
Methionine 0.029mg 0mg Sweet potato
Phenylalanine 0.089mg 0mg Sweet potato
Valine 0.086mg 0mg Sweet potato
Histidine 0.031mg 0mg Sweet potato
Saturated Fat 0.018g 13g Sweet potato
Monounsaturated Fat 0.001g 46.2g Sunflower oil
Polyunsaturated fat 0.014g 36.4g Sunflower oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Sunflower oil
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
70%
Sunflower oil
Minerals Daily Need Coverage Score
20%
Sweet potato
0%
Sunflower oil

Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 12.982g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $1.3)
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?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 4.18g)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 55mg)
Which food is lower in glycemic index?
Sunflower oil
Sunflower 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. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/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.