Sweet potato, canned, mashed vs Avocados, raw, all commercial varieties
Nutrition comparison per 100 g.
Sweet potato, canned, mashed
101 kcal
Avocados, raw, all commercial varieties
160 kcal
Calories
101 kcal
160 kcal
Protein
2.0 g
2.0 g
Carbs
23.2 g
8.5 g
Fiber
1.7 g
6.7 g
Sugars
5.5 g
0.7 g
Fat
0.2 g
14.7 g
Sodium
75 mg
7 mg
Key takeaways
- Sweet potato, canned, mashed has 37% fewer calories (101 kcal vs 160 kcal).
- Avocados, raw, all commercial varieties has more protein (2.0 g vs 2.0 g).
- Avocados, raw, all commercial varieties has more carbs (8.5 g vs 23.2 g).
- Avocados, raw, all commercial varieties has more fiber (6.7 g vs 1.7 g).
- Avocados, raw, all commercial varieties has more sugars (0.7 g vs 5.5 g).
| Macronutrients | Sweet potato, canned, mashed | Avocados, raw, all commercial varieties |
|---|---|---|
| Calories | 101 kcal | 160 kcal |
| Protein | 2.0 g | 2.0 g |
| Total Fat | 0.2 g | 14.7 g |
| Total Carbohydrate | 23.2 g | 8.5 g |
| Dietary Fiber | 1.7 g | 6.7 g |
| Total Sugars | 5.5 g | 0.7 g |
| Water | 73.9 g | 73.2 g |
| Carbohydrates | Sweet potato, canned, mashed | Avocados, raw, all commercial varieties |
|---|---|---|
| Total Carbohydrate | 23.2 g | 8.5 g |
| Dietary Fiber | 1.7 g | 6.7 g |
| Starch | ~ | 0.1 g |
| Total Sugars | 5.5 g | 0.7 g |
| Fats & Fatty Acids | Sweet potato, canned, mashed | Avocados, raw, all commercial varieties |
|---|---|---|
| Total Fat | 0.2 g | 14.7 g |
| Saturated Fat | 0.0 g | 2.1 g |
| Monounsaturated Fat | 0.0 g | 9.8 g |
| Polyunsaturated Fat | 0.1 g | 1.8 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 13.0 mg | 125.0 mg |
| Omega-6 Fatty Acids | 71.0 mg | 1,674.0 mg |
| Protein & Amino Acids | Sweet potato, canned, mashed | Avocados, raw, all commercial varieties |
|---|---|---|
| Protein | 2.0 g | 2.0 g |
| Histidine | 37.0 mg | 49.0 mg |
| Isoleucine | 99.0 mg | 84.0 mg |
| Leucine | 145.0 mg | 143.0 mg |
| Lysine | 97.0 mg | 132.0 mg |
| Methionine | 49.0 mg | 38.0 mg |
| Phenylalanine | 119.0 mg | 97.0 mg |
| Threonine | 98.0 mg | 73.0 mg |
| Tryptophan | 24.0 mg | 25.0 mg |
| Valine | 129.0 mg | 107.0 mg |
| Alanine | 108.0 mg | 109.0 mg |
| Arginine | 92.0 mg | 88.0 mg |
| Aspartic Acid | 338.0 mg | 236.0 mg |
| Cystine | 16.0 mg | 27.0 mg |
| Glutamic Acid | 194.0 mg | 287.0 mg |
| Glycine | 89.0 mg | 104.0 mg |
| Proline | 87.0 mg | 98.0 mg |
| Serine | 102.0 mg | 114.0 mg |
| Tyrosine | 81.0 mg | 49.0 mg |
| Vitamins | Sweet potato, canned, mashed | Avocados, raw, all commercial varieties |
|---|---|---|
| Vitamin A (RAE) | 435.0 mcg | 7.0 mcg |
| Vitamin C | 5.2 mg | 10.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 1.1 mg | 2.1 mg |
| Vitamin K | 2.4 mcg | 21.0 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.1 mg |
| Niacin (B3) | 1.0 mg | 1.7 mg |
| Vitamin B6 | 0.2 mg | 0.3 mg |
| Folate (B9) | 11.0 mcg | 81.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.5 mg | 1.4 mg |
| Choline | ~ | 14.2 mg |
| Betaine | ~ | 0.7 mg |
| Minerals | Sweet potato, canned, mashed | Avocados, raw, all commercial varieties |
|---|---|---|
| Calcium | 30.0 mg | 12.0 mg |
| Iron | 1.3 mg | 0.6 mg |
| Magnesium | 24.0 mg | 29.0 mg |
| Phosphorus | 52.0 mg | 52.0 mg |
| Potassium | 210.0 mg | 485.0 mg |
| Sodium | 75.0 mg | 7.0 mg |
| Zinc | 0.2 mg | 0.6 mg |
| Copper | 0.3 mg | 0.2 mg |
| Manganese | 1.0 mg | 0.1 mg |
| Selenium | 0.8 mcg | 0.4 mcg |
| Fluoride | ~ | 7.0 mcg |
| Sterols | Sweet potato, canned, mashed | Avocados, raw, all commercial varieties |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Campesterol | ~ | 5.0 mg |
| Stigmasterol | ~ | 2.0 mg |
| Beta-sitosterol | ~ | 76.0 mg |
| Other | Sweet potato, canned, mashed | Avocados, raw, all commercial varieties |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 0.8 g | 1.6 g |
Frequently asked questions
Which has fewer calories, Sweet potato, canned, mashed or Avocados, raw, all commercial varieties?
Sweet potato, canned, mashed has fewer calories: 101 kcal for Sweet potato, canned, mashed vs 160 kcal for Avocados, raw, all commercial varieties per 100 g.
Which has more protein, Sweet potato, canned, mashed or Avocados, raw, all commercial varieties?
Avocados, raw, all commercial varieties has more protein: 2.0 g for Sweet potato, canned, mashed vs 2.0 g for Avocados, raw, all commercial varieties per 100 g.
Which has more fiber, Sweet potato, canned, mashed or Avocados, raw, all commercial varieties?
Avocados, raw, all commercial varieties has more fiber: 1.7 g for Sweet potato, canned, mashed vs 6.7 g for Avocados, raw, all commercial varieties per 100 g.
Is Sweet potato, canned, mashed or Avocados, raw, all commercial varieties healthier?
Sweet potato, canned, mashed is lower in calories, and Avocados, raw, all commercial varieties is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.