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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" chart 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 Calcium +193.3%
Contains more Iron +441%
Contains more Copper +66.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 23% 18% 21% 30% 8% 9% 51%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 124% 3% 2% 1% 96% 6% 84%
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 Calcium +193.3%
Contains more Iron +441%
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 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%

Comparison summary table

Pay attention to 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 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 g Sweet potato
Fructose 0.7g g 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
Vitamin A 14187IU 403IU Sweet potato
Vitamin E 0.26mg 1.65mg Olive
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K 1.8µg 1.4µg Sweet potato
Tryptophan 0.031mg mg 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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
9%
Sweet potato
5%
Olive
Carbohydrates
20%
Sweet potato
6%
Olive
Fats
0%
Sweet potato
49%
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

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