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Potato vs. Tomato — In-Depth Nutrition Comparison

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Differences between Potato and Tomato

  • Tomato contains less Vitamin B6, Iron, Vitamin C, Copper, and Potassium than Potato.
  • Potato's daily need coverage for Vitamin B6 is 17% higher.
  • Tomato contains 3 times less Iron than Potato. Potato contains 0.81mg of Iron, while Tomato contains 0.27mg.
  • The amount of Sugar in Potato is lower.

The food types used in this comparison are Potatoes, flesh and skin, raw and Tomatoes, red, ripe, raw, year round average.

Infographic

Potato vs Tomato infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Potato
9
:
1
Tomato
Contains more Calcium +20%
Contains more Iron +200%
Contains more Magnesium +109.1%
Contains more Phosphorus +137.5%
Contains more Potassium +79.3%
Contains more Zinc +76.5%
Contains more Copper +86.4%
Contains more Manganese +75.4%
Contains more Selenium +∞%
Contains less Sodium -16.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8% 11% 21% 1% 5% 20% 15% 0%
Contains more Calcium +20%
Contains more Iron +200%
Contains more Magnesium +109.1%
Contains more Phosphorus +137.5%
Contains more Potassium +79.3%
Contains more Zinc +76.5%
Contains more Copper +86.4%
Contains more Manganese +75.4%
Contains more Selenium +∞%
Contains less Sodium -16.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Potato
7
:
3
Tomato
Contains more Vitamin C +43.8%
Contains more Vitamin B1 +118.9%
Contains more Vitamin B2 +68.4%
Contains more Vitamin B3 +78.6%
Contains more Vitamin B5 +231.5%
Contains more Vitamin B6 +272.5%
Contains more Choline +80.6%
Contains more Vitamin A +41550%
Contains more Vitamin E +5300%
Contains more Vitamin K +295%
Equal in Folate - 15
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 7% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 4% 20%
Contains more Vitamin C +43.8%
Contains more Vitamin B1 +118.9%
Contains more Vitamin B2 +68.4%
Contains more Vitamin B3 +78.6%
Contains more Vitamin B5 +231.5%
Contains more Vitamin B6 +272.5%
Contains more Choline +80.6%
Contains more Vitamin A +41550%
Contains more Vitamin E +5300%
Contains more Vitamin K +295%
Equal in Folate - 15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
3
:
2
Tomato
Contains more Protein +133%
Contains more Carbs +349.6%
Contains more Other +119.6%
Contains more Fats +122.2%
Contains more Water +19.3%
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more Protein +133%
Contains more Carbs +349.6%
Contains more Other +119.6%
Contains more Fats +122.2%
Contains more Water +19.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
1
:
2
Tomato
Contains less Saturated Fat -10.7%
Contains more Monounsaturated Fat +1450%
Contains more Polyunsaturated fat +97.6%
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
20% 22% 58%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.083 g
Contains less Saturated Fat -10.7%
Contains more Monounsaturated Fat +1450%
Contains more Polyunsaturated fat +97.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
2
:
2
Tomato
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +303.2%
Contains more Fructose +426.9%
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
48% 52%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.25 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +303.2%
Contains more Fructose +426.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Potato Tomato
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Potato Tomato Opinion
Net carbs 15.39g 2.69g Potato
Protein 2.05g 0.88g Potato
Fats 0.09g 0.2g Tomato
Carbs 17.49g 3.89g Potato
Calories 77kcal 18kcal Potato
Starch 15.29g 0g Potato
Fructose 0.26g 1.37g Tomato
Sugar 0.82g 2.63g Potato
Fiber 2.1g 1.2g Potato
Calcium 12mg 10mg Potato
Iron 0.81mg 0.27mg Potato
Magnesium 23mg 11mg Potato
Phosphorus 57mg 24mg Potato
Potassium 425mg 237mg Potato
Sodium 6mg 5mg Tomato
Zinc 0.3mg 0.17mg Potato
Copper 0.11mg 0.059mg Potato
Manganese 0.2mg 0.114mg Potato
Selenium 0.4µg 0µg Potato
Vitamin A 2IU 833IU Tomato
Vitamin A RAE 0µg 42µg Tomato
Vitamin E 0.01mg 0.54mg Tomato
Vitamin C 19.7mg 13.7mg Potato
Vitamin B1 0.081mg 0.037mg Potato
Vitamin B2 0.032mg 0.019mg Potato
Vitamin B3 1.061mg 0.594mg Potato
Vitamin B5 0.295mg 0.089mg Potato
Vitamin B6 0.298mg 0.08mg Potato
Folate 15µg 15µg
Choline 12.1mg 6.7mg Potato
Vitamin K 2µg 7.9µg Tomato
Tryptophan 0.021mg 0.006mg Potato
Threonine 0.067mg 0.027mg Potato
Isoleucine 0.066mg 0.018mg Potato
Leucine 0.098mg 0.025mg Potato
Lysine 0.107mg 0.027mg Potato
Methionine 0.032mg 0.006mg Potato
Phenylalanine 0.081mg 0.027mg Potato
Valine 0.103mg 0.018mg Potato
Histidine 0.035mg 0.014mg Potato
Saturated Fat 0.025g 0.028g Potato
Monounsaturated Fat 0.002g 0.031g Tomato
Polyunsaturated fat 0.042g 0.083g Tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Tomato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Potato
15%
Tomato
Minerals Daily Need Coverage Score
19%
Potato
9%
Tomato

Comparison summary

Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 63)
Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 1.81g)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.003g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.2)
Which food is richer in minerals?
Potato
Potato is relatively richer in minerals
Which food is richer in vitamins?
Potato
Potato is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/nutrients
  2. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.