Olive Oil vs. Sweet Potatoes
Nutrition comparison of Olive Oil and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and sweet potatoes:
- Olive oil is an excellent source of Vitamin E.
- Sweet potato has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sweet potato has signficantly more calcium than olive oil.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of Vitamin A and potassium.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive oil is high in calories and sweet potato has 90% less calories than olive oil - sweet potato has 86 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, olive oil is lighter in protein, much lighter in carbs and much heavier in fat compared to sweet potatoes per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Sweet Potatoes | |
|---|---|---|
| Protein | ~ | 7% |
| Carbohydrates | ~ | 92% |
| Fat | 100% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Olive oil has less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Sweet potato is a great source of dietary fiber and it has more dietary fiber than olive oil - sweet potato has 3g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Olive oil has less sugar than sweet potato - sweet potato has 4.2g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Sweet potato has more protein than olive oil - sweet potato has 1.6g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and sweet potato has 100% less saturated fat than olive oil - sweet potato has 0.02g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
Vitamins
Vitamin C
Sweet potato has more Vitamin C than olive oil - sweet potato has 2.4mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than olive oil - sweet potato has 709ug of Vitamin A per 100 grams and olive oil does not contain significant amounts.
Vitamin E
Olive oil is an excellent source of Vitamin E and it has 54 times more Vitamin E than sweet potato - sweet potato has 0.26mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.
Vitamin K
Olive oil has 32 times more Vitamin K than sweet potato - sweet potato has 1.8ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.
The B Vitamins
Sweet potato has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olive Oil | Sweet Potatoes | |
|---|---|---|
| Thiamin | ~ | 0.078 MG |
| Riboflavin | ~ | 0.061 MG |
| Niacin | ~ | 0.557 MG |
| Pantothenic acid | ~ | 0.8 MG |
| Vitamin B6 | ~ | 0.209 MG |
| Folate | ~ | 11 UG |
Minerals
calcium
Sweet potato has signficantly more calcium than olive oil - sweet potato has 30mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Sweet potatoes and olive oil contain similar amounts of iron - sweet potato has 0.61mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Sweet potato is an excellent source of potassium and it has 336 times more potassium than olive oil - sweet potato has 337mg of potassium per 100 grams and olive oil has 1mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both olive oil and sweet potatoes contain small amounts of apigenin and luteolin.
| Olive Oil | Sweet Potatoes | |
|---|---|---|
| apigenin | 0.09 mg | 0.01 mg |
| luteolin | 0.12 mg | 0.02 mg |
| kaempferol | ~ | 0.01 mg |
| myricetin | ~ | 0.03 mg |
| Quercetin | ~ | 0.01 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Olive Oil | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.001 G |
| Total | 0.761 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than sweet potato per 100 grams.
| Olive Oil | Sweet Potatoes | |
|---|---|---|
| other omega 6 | 0.414 G | ~ |
| linoleic acid | 9.762 G | 0.013 G |
| Total | 10.176 G | 0.013 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Olive Oil (Oil, olive, salad or cooking) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Olive Oil g
()
|
Daily Values (%) |
Sweet Potatoes g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sweet potatoes or olive oil contain more calories in 100 grams?Olive oil is high in calories and sweet potato has 90% less calories than olive oil - sweet potato has 86 calories in 100g and olive oil has 884 calories.
Does sweet potatoes or olive oil have more carbohydrates?
By weight, olive oil has fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and olive oil has no carbs..
Does sweet potatoes or olive oil contain more potassium?
Sweet potato is a rich source of potassium and it has 336 times more potassium than olive oil - sweet potato has 337mg of potassium in 100 grams and olive oil has 1mg of potassium.