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Potato vs. Tomato — Health Impact and Nutrition Comparison

Article author photo Razmik Sargsyan by Razmik Sargsyan | Last updated on April 27, 2023
Medically reviewed by Astghik Grigoryan Article author photo Astghik Grigoryan
Potato
vs
Tomato

Summary

Potatoes contain drastically more vitamins, especially the B group, while tomatoes are rich in vitamins A, E, K, and vitamin c.

Tomatoes contain fewer calories and carbohydrates. On the other hand, potatoes are rich in micronutrients such as calcium and potassium. Also, potatoes are richer in fiber by about 40%.

Introduction

Tomatoes and potatoes came to Europe from South America. These crops were widely cultivated, and there are numerous varieties of both. The tomato and potato are also from the same genus.

Having so many similarities, they differ in their nutritional content, which we are going to discuss in-depth in this article.

Classification

Tomato and potato belong to the genus Solanum, but their scientific names differ. Tomato is scientifically called Solanum lycopersicum, and potato is called Solanum tuberosum.

Appearance

While having much in common, potatoes and tomatoes differ by appearance, including color, texture, and even the plant. The most popular potato variety is yellowish with a rugged texture, while the most common type of tomato is red with a soft texture.

Taste and Use

Potatoes and tomatoes also differ in their taste. Both plants have many uses, but tomato is used raw in salads, while potatoes are usually boiled. While raw potatoes have a bitter taste, raw tomatoes are sweet.

Potatoes are also used as a dish as mashed or fried potatoes, while tomatoes are typically considered an addition to dishes like salads or soups.

Growing Conditions

Tomatoes and potatoes also require different growing conditions. While tomatoes grow better in slightly acidic soils, potatoes require higher acidity.

Moreover, potatoes usually grow in fall or winter and, in southern regions, in spring, whereas tomatoes grow during late spring and early summer. Nevertheless, with current advances in plant growth techniques and greenhouses, growing plants year-round, and imitating the required conditions is possible.

Varieties

It should be noted that there are dozens of varieties of potatoes and tomatoes, and all differ in their taste and use.

In the case of potatoes, the most common ones are the russet, red, yellow, white, purple, fingerling, and petite potatoes.

The tomato varieties include cherry, cocktail, beefsteak, Roma, celebrity, early girl, and grape tomatoes.

Nutrition

Like most vegetables, tomatoes and potatoes are dense in water, but tomatoes are slightly more decadent, with 94.5%.

Their nutritional benefits have been well known for centuries; however, we will discuss them more in-depth below.

Calories

The ultimate winner in the calorie competition is the tomato, which contains about 4 times fewer calories than potatoes, with 18 kcal per 100g.

Nevertheless, both tomatoes and potatoes are considered foods low in calories.

Protein and Fats

In the case of proteins, tomato contains the least amount, about 0.88g per 100g. Potato contains two times fewer fats than tomato, about 0.13g per 100g.

Carbohydrates

When talking about carbohydrates, potato contains about 21.15g per 100g, and tomato contains 7 times less, about 3.89g per 100g, making it a better option if you're on a low-carb diet.

Tomatoes contain no sucrose; their sugar content comprises glucose and fructose. While potatoes contain lower levels of glucose and fructose, they also contain sucrose.

Vitamins

Tomatoes and potatoes contain relatively vast amounts of vitamins, mainly the B group. While tomatoes contain drastically more vitamins A and K, they lack the B group vitamins, except folate or vitamin B9.

Both of these foods do not contain vitamin D and vitamin B12. However, they contain vitamin C, which is higher in tomatoes.

Have a look at the vitamin comparison chart below.

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
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 32% 0.6% 0.8% 0% 16% 11% 26% 23% 72% 0% 5% 21% 8.1%
Tomato
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 46% 50% 11% 0% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11% 3.7%
Contains more Vitamin B1Vitamin B1 +73%
Contains more Vitamin B2Vitamin B2 +152.6%
Contains more Vitamin B3Vitamin B3 +137.4%
Contains more Vitamin B5Vitamin B5 +322.5%
Contains more Vitamin B6Vitamin B6 +288.8%
Contains more FolateFolate +86.7%
Contains more CholineCholine +120.9%
Contains more Vitamin CVitamin C +42.7%
Contains more Vitamin AVitamin A +8230%
Contains more Vitamin E Vitamin E +1250%
Contains more Vitamin KVitamin K +295%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Minerals

Potatoes are the ultimate winners in the contest of mineral comparison.

Potatoes are richer in iron, calcium, potassium, magnesium, copper, zinc, and phosphorus, while tomatoes contain less sodium.

Below, you can find a visual comparison that shows the mineral difference.

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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
Tomato
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
Contains more MagnesiumMagnesium +154.5%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +125.7%
Contains more IronIron +300%
Contains more CopperCopper +100%
Contains more ZincZinc +111.8%
Contains more PhosphorusPhosphorus +191.7%
Contains more ManganeseManganese +92.1%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -50%

Glycemic Index

When it comes to the glycemic index, tomatoes win hands down. The glycemic index of tomatoes is 23, making it a low glycemic index food. That said, the glycemic index value of potatoes is 86 - nearly four times higher.

Acidity

Tomatoes are usually considered acidic foods, with a pH value of around 4.6, while potatoes are likely less acidic, with a pH of around 5.7. These values may vary based on the particular food type, making them slightly more or less acidic.

However, the PRAL values (potential renal acid load) of both foods are likely to be more alkaline-forming. The PRAL of tomatoes is estimated to be -4.1, while the PRAL of potatoes is -6.6, making them a more alkaline-producing food than tomatoes.

Weight Loss

As it is well-known, vegetables are good options for weight loss due to their high water content and low calories. Like many others, potatoes and tomatoes can also be good options.

Tomatoes are relatively denser in water, containing fewer carbohydrates, making them an excellent option for a low-carb diet.

On the other hand, potatoes are not such a good option for weight loss due to their high glycemic index value and relatively high amounts of carbohydrates and calories.

Health Impact

Cardiovascular health

Section reviewed by cardiologist Astghik Grigoryan Article author photo Astghik Grigoryan

According to this study, fried potatoes were directly related to blood pressure and BMI (body mass index), but non-fried potatoes were not. Potatoes are high in potassium, so boiled or baked potatoes may decrease systolic blood pressure. This effect is also typical for tomatoes due to lycopene (1.2.3). 

Angiotensin-converting enzyme (ACE) inhibitory activity is demonstrated by proteins isolated from potatoes and potato products. ACE inhibition is typical for antihypertensive medications like Lisinopril, Captopril, etc. (4). This effect is unknown for tomatoes.

Consumption of these products may reduce total cholesterol and bad cholesterol (LDL) levels in the blood, essential for people with coronary artery disease and those with myocardial infarction (3.4).

Tomatoes contain sapogenin, which demonstrates anti-atherogenic activity and leads to a cardioprotective effect. Moreover, tomatoes contain more carotenoids than potatoes, making them rich in antioxidant capacity (5).

Diabetes

One study involving individuals with type 2 diabetes shows clear evidence that tomato consumption can positively affect such health conditions. Studies show that tomato consumption lowers blood pressure, increases apolipoprotein-A levels, and has no adverse effects on individuals with type 2 diabetes (6.7). Apolipoprotein-A is a significant component of HDL ("good cholesterol") particles and has an anti-clotting effect. Its levels are crucial for heart disease monitoring.

Cancer

While it is not definite that tomatoes and potatoes can prevent cancer development, research shows such an effect. It is still unclear whether it is connected to a particular compound or a synergism between some biologically active components. Both tomatoes and potatoes contain compounds called glycoalkaloids, which play a role in preventing different types of cancer. On the other hand, cancer is a complex system consisting of different stages and mechanisms, so more in-depth studies are required. In general, we can say that both foods have positive effects on reducing cancer risk (8).

Another study investigated the effects of tomatoes on preventing cancer development and found that tomatoes contain a unique compound called lycopene, which demonstrates anticancer activity and anti-inflammatory effects. However, it is proven that the compound alone is less effective than whole tomatoes. The difficulty is connected to tomatoes containing various carotenoids, which can be effective antioxidants (9).

Downsides and Risks

Diabetes

Despite so many positive effects, potatoes, especially french fries, can lead to type 2 diabetes. Researchers state that those individuals whose daily potato consumption was more significant than 283 g/day were 42% more likely to develop type 2 diabetes than those who consumed less than 132 g/day. Thus, potatoes should be consumed carefully (6).

In the case of tomatoes, no such evidence has been described yet.

Article author photo Razmik Sargsyan
Education: Nutrition & Microbiology at YSU
Last updated: April 27, 2023
Medically reviewed by Astghik Grigoryan

Infographic

Potato vs Tomato infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
3
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Tomato
2
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more ProteinProtein +184.1%
Contains more CarbsCarbs +443.7%
Contains more OtherOther +160.8%
Contains more FatsFats +53.8%
Contains more WaterWater +26.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
0
36% 3% 61%
Saturated Fat: Sat. Fat 0.034 g
Monounsaturated Fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 g
Tomato
3
20% 22% 58%
Saturated Fat: Sat. Fat 0.028 g
Monounsaturated Fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains less Sat. FatSaturated Fat -17.6%
Contains more Mono. FatMonounsaturated Fat +933.3%
Contains more Poly. FatPolyunsaturated fat +45.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
2
94% 2% 2% 2%
Starch: 17.27 g
Sucrose: 0.4 g
Glucose: 0.44 g
Fructose: 0.34 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Tomato
2
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 StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +184.1%
Contains more FructoseFructose +302.9%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Potato Tomato Opinion
Calories 93kcal 18kcal Potato
Protein 2.5g 0.88g Potato
Fats 0.13g 0.2g Tomato
Vitamin C 9.6mg 13.7mg Tomato
Net carbs 18.95g 2.69g Potato
Carbs 21.15g 3.89g Potato
Magnesium 28mg 11mg Potato
Calcium 15mg 10mg Potato
Potassium 535mg 237mg Potato
Iron 1.08mg 0.27mg Potato
Sugar 1.18g 2.63g Potato
Fiber 2.2g 1.2g Potato
Copper 0.118mg 0.059mg Potato
Zinc 0.36mg 0.17mg Potato
Starch 17.27g 0g Potato
Phosphorus 70mg 24mg Potato
Sodium 10mg 5mg Tomato
Vitamin A 10IU 833IU Tomato
Vitamin A RAE 1µg 42µg Tomato
Vitamin E 0.04mg 0.54mg Tomato
Manganese 0.219mg 0.114mg Potato
Selenium 0.4µg 0µg Potato
Vitamin B1 0.064mg 0.037mg Potato
Vitamin B2 0.048mg 0.019mg Potato
Vitamin B3 1.41mg 0.594mg Potato
Vitamin B5 0.376mg 0.089mg Potato
Vitamin B6 0.311mg 0.08mg Potato
Vitamin K 2µg 7.9µg Tomato
Folate 28µg 15µg Potato
Choline 14.8mg 6.7mg Potato
Saturated Fat 0.034g 0.028g Tomato
Monounsaturated Fat 0.003g 0.031g Tomato
Polyunsaturated fat 0.057g 0.083g Tomato
Tryptophan 0.025mg 0.006mg Potato
Threonine 0.081mg 0.027mg Potato
Isoleucine 0.08mg 0.018mg Potato
Leucine 0.119mg 0.025mg Potato
Lysine 0.13mg 0.027mg Potato
Methionine 0.038mg 0.006mg Potato
Phenylalanine 0.099mg 0.027mg Potato
Valine 0.125mg 0.018mg Potato
Histidine 0.042mg 0.014mg Potato
Fructose 0.34g 1.37g Tomato

Which food is preferable for your diet?

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

People also compare

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
22%
Potato
9%
Tomato

Comparison summary

Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.006g)
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 - 1.45g)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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/170093/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.