Olives vs. Sweet Potatoes
Nutrition comparison of Olives and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and sweet potatoes:
- Olive has 70% less carbohydrates than sweet potato.
- Olive is an excellent source of calcium and iron.
- Sweet potato has 125.6 times less saturated fat than olive.
- Sweet potato has more beta-carotene than olive, however, olive contains more lutein + zeaxanthin than sweet potato.
- Sweet potato has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- 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: Olives (Olives, ripe, canned (small-extra large)) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive is high in calories and sweet potato has 26% less calories than olive - sweet potato has 86 calories per 100 grams and olive has 116 calories.
For macronutrient ratios, olives is lighter in protein, much lighter in carbs and much heavier in fat compared to sweet potatoes per calorie. Olives has a macronutrient ratio of 3:19:78 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Sweet Potatoes | |
|---|---|---|
| Protein | 3% | 7% |
| Carbohydrates | 19% | 92% |
| Fat | 78% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Olive has 70% less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and olive has 6g of carbohydrates.
dietary fiber
Sweet potato is a great source of dietary fiber and it has 88% more dietary fiber than olive - sweet potato has 3g of dietary fiber per 100 grams and olive has 1.6g of dietary fiber.
sugar
Olive has less sugar than sweet potato - sweet potato has 4.2g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Sweet potatoes and olives contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and olive has 0.84g of protein.
Fat
saturated fat
Sweet potato has 125.6 times less saturated fat than olive - sweet potato has 0.02g of saturated fat per 100 grams and olive has 2.3g of saturated fat.
Vitamins
Vitamin C
Sweet potatoes and olives contain similar amounts of Vitamin C - sweet potato has 2.4mg of Vitamin C per 100 grams and olive has 0.9mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 40 times more Vitamin A than olive - sweet potato has 709ug of Vitamin A per 100 grams and olive has 17ug of Vitamin A.
Vitamin E
Sweet potatoes and olives contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and olive has 1.7mg of Vitamin E.
Vitamin K
Sweet potatoes and olives contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and olive has 1.4ug of Vitamin K.
The B Vitamins
Sweet potato has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olives | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.003 MG | 0.078 MG |
| Riboflavin | ~ | 0.061 MG |
| Niacin | 0.037 MG | 0.557 MG |
| Pantothenic acid | 0.015 MG | 0.8 MG |
| Vitamin B6 | 0.009 MG | 0.209 MG |
| Folate | ~ | 11 UG |
Minerals
calcium
Olive is an excellent source of calcium and it has 193% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and olive has 88mg of calcium.
iron
Olive is an excellent source of iron and it has 930% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and olive has 6.3mg of iron.
potassium
Sweet potato is an excellent source of potassium and it has 41 times more potassium than olive - sweet potato has 337mg of potassium per 100 grams and olive has 8mg 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,
| Olives | Sweet Potatoes | |
|---|---|---|
| luteolin | 2.8 mg | 0.02 mg |
| apigenin | ~ | 0.01 mg |
| kaempferol | ~ | 0.01 mg |
| myricetin | ~ | 0.03 mg |
| Quercetin | ~ | 0.01 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, sweet potato has more beta-carotene than olive per 100 grams, however, olive contains more lutein + zeaxanthin than sweet potato per 100 grams.
| Olives | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 198 UG | 8509 UG |
| lutein + zeaxanthin | 510 UG | ~ |
| alpha-carotene | ~ | 7 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive has more linoleic acid than sweet potato per 100 grams.
| Olives | Sweet Potatoes | |
|---|---|---|
| other omega 6 | 0.055 G | ~ |
| linoleic acid | 0.629 G | 0.013 G |
| Total | 0.684 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: Olives (Olives, ripe, canned (small-extra large)) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Olives g
()
|
Daily Values (%) |
Sweet Potatoes g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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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 % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 olives contain more calories in 100 grams?Olive is high in calories and sweet potato has 30% less calories than olive - sweet potato has 86 calories in 100g and olive has 116 calories.
Does sweet potatoes or olives have more carbohydrates?
By weight, olive has 70% fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and olive has 6g of carbohydrates.
Does sweet potatoes or olives contain more calcium?
Olive is a rich source of calcium and it has 190% more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and olive has 88mg of calcium.
Does sweet potatoes or olives contain more iron?
Olive is an abundant source of iron and it has 930% more iron than sweet potato - sweet potato has 0.61mg of iron in 100 grams and olive has 6.3mg of iron.
Does sweet potatoes or olives contain more potassium?
Sweet potato is a rich source of potassium and it has 41 times more potassium than olive - sweet potato has 337mg of potassium in 100 grams and olive has 8mg of potassium.