Avocado vs. Sweet Potatoes

Nutrition comparison of Avocado and Sweet Potatoes


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of avocado versus sweet potatoes (100g each) below using 2020 USDA and NIH data[1].

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

  • Both sweet potatoes and avocado are high in dietary fiber and potassium.
  • Avocado has 57% less carbohydrates than sweet potato.
  • Avocado has more riboflavin, niacin and folate.
  • Sweet potato has 117.1 times less saturated fat than avocado.
  • Sweet potato has more beta-carotene than avocado, however, avocado contains more alpha-carotene and lutein + zeaxanthin than sweet potato.
  • Sweet potato is an excellent source of Vitamin A.
Detailed nutritional comparison of avocado 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: Avocado (Avocados, raw, California) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.


Image of Avocado src
Image of Sweet Potatoes src

Here's an infographic summarizing the nutritional differences between avocado and sweet potatoes. marks particularly rich nutrients.


Calories and Carbs

calories

Avocado is high in calories and sweet potato has 49% less calories than avocado - sweet potato has 86 calories per 100 grams and avocado has 167 calories.

For macronutrient ratios, avocado is much lighter in carbs, much heavier in fat and similar to sweet potatoes for protein. Avocado has a macronutrient ratio of 4:19:77 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Avocado Sweet Potatoes
Protein 4% 7%
Carbohydrates 19% 92%
Fat 77% 1%
Alcohol ~ ~

carbohydrates

Avocado has 57% less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.

dietary fiber

Both sweet potatoes and avocado are high in dietary fiber. Avocado has 127% more dietary fiber than sweet potato - sweet potato has 3g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.

sugar

Sweet potatoes and avocado contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and avocado has 0.3g of sugar.



Protein

protein

Sweet potatoes and avocado contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and avocado has 2g of protein.

Fat

saturated fat

Sweet potato has 117.1 times less saturated fat than avocado - sweet potato has 0.02g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.

Vitamins

Vitamin C

Avocado has 267% more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.

Vitamin A

Sweet potato is an excellent source of Vitamin A and it has 100 times more Vitamin A than avocado - sweet potato has 709ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.

Vitamin E

Avocado has 658% more Vitamin E than sweet potato - sweet potato has 0.26mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.

Vitamin K

Sweet potatoes and avocado contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.

The B Vitamins

Avocado has more riboflavin, niacin and folate. Both avocado and sweet potatoes contain significant amounts of thiamin, pantothenic acid and Vitamin B6.

Avocado Sweet Potatoes
Thiamin 0.075 MG 0.078 MG
Riboflavin 0.143 MG 0.061 MG
Niacin 1.912 MG 0.557 MG
Pantothenic acid 1.463 MG 0.8 MG
Vitamin B6 0.287 MG 0.209 MG
Folate 89 UG 11 UG

Minerals

calcium

Sweet potato has 131% more calcium than avocado - sweet potato has 30mg of calcium per 100 grams and avocado has 13mg of calcium.

iron

Sweet potatoes and avocado contain similar amounts of iron - sweet potato has 0.61mg of iron per 100 grams and avocado has 0.61mg of iron.

potassium

Both sweet potatoes and avocado are high in potassium. Avocado has 50% more potassium than sweet potato - sweet potato has 337mg of potassium per 100 grams and avocado has 507mg of potassium.

Antioxidants and Phytonutrients

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 avocado per 100 grams, however, avocado contains more alpha-carotene and lutein + zeaxanthin than sweet potato per 100 grams.

Avocado Sweet Potatoes
beta-carotene 63 UG 8509 UG
alpha-carotene 24 UG 7 UG
lutein + zeaxanthin 271 UG ~

Omega-3 and Omega-6

omega 3s

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

Avocado Sweet Potatoes
alpha linoleic acid 0.125 G 0.001 G
Total 0.125 G 0.001 G

omega 6s

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

Avocado Sweet Potatoes
linoleic acid 1.674 G 0.013 G
other omega 6 0.015 G ~
Total 1.689 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: Avocado (Avocados, raw, California) and Sweet Potatoes (Sweet potato, raw, unprepared) .

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