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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, 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 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
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Olive
Contains more Potassium +4112.5%
Contains more Magnesium +525%
Contains more Zinc +36.4%
Contains more Phosphorus +1466.7%
Contains less Sodium -92.5%
Contains more Iron +441%
Contains more Calcium +193.3%
Contains more Copper +66.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 9% 30% 18% 51% 9% 21% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 124% 27% 1% 3% 84% 6% 2% 96%
Contains more Potassium +4112.5%
Contains more Magnesium +525%
Contains more Zinc +36.4%
Contains more Phosphorus +1466.7%
Contains less Sodium -92.5%
Contains more Iron +441%
Contains more Calcium +193.3%
Contains more Copper +66.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Olive
Contains more Vitamin C +166.7%
Contains more Vitamin A +3420.3%
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 Vitamin K +28.6%
Contains more Folate +∞%
Contains more Vitamin E +534.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 852% 6% 0% 20% 15% 11% 48% 49% 0% 5% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 3% 25% 33% 0% 1% 0% 1% 1% 3% 0% 4% 0%
Contains more Vitamin C +166.7%
Contains more Vitamin A +3420.3%
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 Vitamin K +28.6%
Contains more Folate +∞%
Contains more Vitamin E +534.6%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
85
Sweet potato
6
Olive
Mineral Summary Score
21
Sweet potato
43
Olive

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
9%
Sweet potato
5%
Olive
Carbohydrates
20%
Sweet potato
6%
Olive
Fats
0%
Sweet potato
49%
Olive

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 Sugars ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sweet potato Olive
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 contains less Sugars?
Olive
Olive contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sweet potato Olive Opinion
Calories 86 115 Olive
Protein 1.57 0.84 Sweet potato
Fats 0.05 10.68 Olive
Vitamin C 2.4 0.9 Sweet potato
Carbs 20.12 6.26 Sweet potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.61 3.3 Olive
Calcium 30 88 Olive
Potassium 337 8 Sweet potato
Magnesium 25 4 Sweet potato
Sugars 4.18 0 Olive
Fiber 3 3.2 Olive
Copper 0.151 0.251 Olive
Zinc 0.3 0.22 Sweet potato
Starch 12.65 Sweet potato
Phosphorus 47 3 Sweet potato
Sodium 55 735 Sweet potato
Vitamin A 14187 403 Sweet potato
Vitamin E 0.26 1.65 Olive
Vitamin D 0 0
Vitamin B1 0.078 0.003 Sweet potato
Vitamin B2 0.061 0 Sweet potato
Vitamin B3 0.557 0.037 Sweet potato
Vitamin B5 0.8 0.015 Sweet potato
Vitamin B6 0.209 0.009 Sweet potato
Vitamin B12 0 0
Vitamin K 1.8 1.4 Sweet potato
Folate 11 0 Sweet potato
Trans Fat 0 0
Saturated Fat 0.018 1.415 Sweet potato
Monounsaturated Fat 0.001 7.888 Olive
Polyunsaturated fat 0.014 0.911 Olive
Tryptophan 0.031 Sweet potato
Threonine 0.083 0.026 Sweet potato
Isoleucine 0.055 0.031 Sweet potato
Leucine 0.092 0.05 Sweet potato
Lysine 0.066 0.032 Sweet potato
Methionine 0.029 0.012 Sweet potato
Phenylalanine 0.089 0.029 Sweet potato
Valine 0.086 0.038 Sweet potato
Histidine 0.031 0.023 Sweet potato
Fructose 0.7 Sweet potato

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods 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.