Vegetable Oil vs. Sweet Potatoes
Nutrition comparison of Vegetable 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
vegetable oil
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in vegetable oil and sweet potatoes:
- Sweet potato has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sweet potato has signficantly more calcium than vegetable 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: Vegetable Oil (Vegetable oil, palm kernel) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Vegetable oil is high in calories and sweet potato has 90% less calories than vegetable oil - sweet potato has 86 calories per 100 grams and vegetable oil has 862 calories.
For macronutrient ratios, vegetable oil is lighter in protein, much lighter in carbs and much heavier in fat compared to sweet potatoes per calorie. Vegetable 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:
| Vegetable Oil | Sweet Potatoes | |
|---|---|---|
| Protein | ~ | 7% |
| Carbohydrates | ~ | 92% |
| Fat | 100% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Vegetable oil has less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and vegetable oil does not contain significant amounts.
dietary fiber
Sweet potato is a great source of dietary fiber and it has more dietary fiber than vegetable oil - sweet potato has 3g of dietary fiber per 100 grams and vegetable oil does not contain significant amounts.
sugar
Vegetable oil has less sugar than sweet potato - sweet potato has 4.2g of sugar per 100 grams and vegetable oil does not contain significant amounts.
Protein
protein
Sweet potato has more protein than vegetable oil - sweet potato has 1.6g of protein per 100 grams and vegetable oil does not contain significant amounts.
Fat
saturated fat
Vegetable oil is high in saturated fat and sweet potato has 100% less saturated fat than vegetable oil - sweet potato has 0.02g of saturated fat per 100 grams and vegetable oil has 8.2g of saturated fat.
Vitamins
Vitamin C
Sweet potato has more Vitamin C than vegetable oil - sweet potato has 2.4mg of Vitamin C per 100 grams and vegetable oil does not contain significant amounts.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than vegetable oil - sweet potato has 709ug of Vitamin A per 100 grams and vegetable oil does not contain significant amounts.
Vitamin E
Vegetable oil has 13 times more Vitamin E than sweet potato - sweet potato has 0.26mg of Vitamin E per 100 grams and vegetable oil has 3.8mg of Vitamin E.
Vitamin K
Vegetable oil has 12 times more Vitamin K than sweet potato - sweet potato has 1.8ug of Vitamin K per 100 grams and vegetable oil has 24.7ug of Vitamin K.
The B Vitamins
Sweet potato has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Vegetable 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 vegetable oil - sweet potato has 30mg of calcium per 100 grams and vegetable oil does not contain significant amounts.
iron
Sweet potato has more iron than vegetable oil - sweet potato has 0.61mg of iron per 100 grams and vegetable oil does not contain significant amounts.
potassium
Sweet potato is an excellent source of potassium and it has more potassium than vegetable oil - sweet potato has 337mg of potassium per 100 grams and vegetable oil does not contain significant amounts.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, vegetable oil has more linoleic acid than sweet potato per 100 grams.
| Vegetable Oil | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 1.6 G | 0.013 G |
| Total | 1.6 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: Vegetable Oil (Vegetable oil, palm kernel) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Vegetable 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 % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
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 vegetable oil contain more calories in 100 grams?Vegetable oil is high in calories and sweet potato has 90% less calories than vegetable oil - sweet potato has 86 calories in 100g and vegetable oil has 862 calories.
Does sweet potatoes or vegetable oil have more carbohydrates?
By weight, vegetable oil has fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and vegetable oil has no carbs..
Does sweet potatoes or vegetable oil contain more potassium?
Sweet potato is a rich source of potassium and it has more potassium than vegetable oil - sweet potato has 337mg of potassium in 100 grams and vegetable oil does not contain significant amounts.