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.
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.
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) .
Avocado 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 avocado contain more calories in 100 grams?Avocado is high in calories and sweet potato has 50% less calories than avocado - sweet potato has 86 calories in 100g and avocado has 167 calories.
Does sweet potatoes or avocado have more carbohydrates?
By weight, avocado has 60% fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does sweet potatoes or avocado contain more potassium?
Both sweet potatoes and avocado are high in potassium. Avocado has 50% more potassium than sweet potato - sweet potato has 337mg of potassium in 100 grams and avocado has 507mg of potassium.