Soybean Oil vs. Sweet Potatoes

Nutrition comparison of Soybean 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 soybean oil versus sweet potatoes (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in soybean oil and sweet potatoes:

  • Soybean oil is a great source of Vitamin E.
  • Soybean oil is an excellent source of Vitamin K.
  • Sweet potato has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Sweet potato has signficantly more calcium than soybean oil.
  • Sweet potato is a great source of dietary fiber.
  • Sweet potato is an excellent source of Vitamin A and potassium.
Detailed nutritional comparison of soybean oil and sweet potatoes is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Soybean Oil (Oil, vegetable, soybean, refined) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.


Image of Soybean Oil src
Image of Sweet Potatoes src

Calories and Carbs

calories

Soybean oil is high in calories and sweet potato has 90% less calories than soybean oil - sweet potato has 86 calories per 100 grams and soybean oil has 884 calories.

For macronutrient ratios, soybean oil is lighter in protein, much lighter in carbs and much heavier in fat compared to sweet potatoes per calorie. Soybean 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:

Soybean Oil Sweet Potatoes
Protein ~ 7%
Carbohydrates ~ 92%
Fat 100% 1%
Alcohol ~ ~

carbohydrates

Soybean oil has less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and soybean oil does not contain significant amounts.

dietary fiber

Sweet potato is a great source of dietary fiber and it has more dietary fiber than soybean oil - sweet potato has 3g of dietary fiber per 100 grams and soybean oil does not contain significant amounts.

sugar

Soybean oil has less sugar than sweet potato - sweet potato has 4.2g of sugar per 100 grams and soybean oil does not contain significant amounts.

Protein

protein

Sweet potato has more protein than soybean oil - sweet potato has 1.6g of protein per 100 grams and soybean oil does not contain significant amounts.

Fat

saturated fat

Soybean oil is high in saturated fat and sweet potato has 100% less saturated fat than soybean oil - sweet potato has 0.02g of saturated fat per 100 grams and soybean oil has 15.3g of saturated fat.

trans fat

Both soybean oil and sweet potatoes are low in trans fat - soybean oil has 0.68g of trans fat per 100 grams and sweet potato does not contain significant amounts.

Vitamins

Vitamin C

Sweet potato has more Vitamin C than soybean oil - sweet potato has 2.4mg of Vitamin C per 100 grams and soybean oil does not contain significant amounts.

Vitamin A

Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than soybean oil - sweet potato has 709ug of Vitamin A per 100 grams and soybean oil does not contain significant amounts.

Vitamin E

Soybean oil is a great source of Vitamin E and it has 30 times more Vitamin E than sweet potato - sweet potato has 0.26mg of Vitamin E per 100 grams and soybean oil has 8.2mg of Vitamin E.

Vitamin K

Soybean oil is an excellent source of Vitamin K and it has 101 times more Vitamin K than sweet potato - sweet potato has 1.8ug of Vitamin K per 100 grams and soybean oil has 183.9ug of Vitamin K.

The B Vitamins

Sweet potato has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Soybean 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 soybean oil - sweet potato has 30mg of calcium per 100 grams and soybean oil does not contain significant amounts.

iron

Sweet potato has 29 times more iron than soybean oil - sweet potato has 0.61mg of iron per 100 grams and soybean oil has 0.02mg of iron.

potassium

Sweet potato is an excellent source of potassium and it has more potassium than soybean oil - sweet potato has 337mg of potassium per 100 grams and soybean oil does not contain significant amounts.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, soybean oil has more alpha linoleic acid (ALA) than sweet potato per 100 grams.

Soybean Oil Sweet Potatoes
alpha linoleic acid 7.034 G 0.001 G
Total 7.034 G 0.001 G

omega 6s

Comparing omega-6 fatty acids, soybean oil has more linoleic acid than sweet potato per 100 grams.

Soybean Oil Sweet Potatoes
other omega 6 0.242 G ~
linoleic acid 50.299 G 0.013 G
Total 50.541 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: Soybean Oil (Oil, vegetable, soybean, refined) and Sweet Potatoes (Sweet potato, raw, unprepared) .

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FAQ

Does sweet potatoes or soybean oil contain more calories in 100 grams?
Soybean oil is high in calories and sweet potato has 90% less calories than soybean oil - sweet potato has 86 calories in 100g and soybean oil has 884 calories.

Does sweet potatoes or soybean oil have more carbohydrates?
By weight, soybean oil has fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and soybean oil has no carbs..

Does sweet potatoes or soybean oil contain more potassium?
Sweet potato is a rich source of potassium and it has more potassium than soybean oil - sweet potato has 337mg of potassium in 100 grams and soybean oil does not contain significant amounts.