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  6. Sweet potato vs. Sun-dried tomato

Sweet potato vs. Sun-dried tomato — In-Depth Nutrition Comparison

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Summary of differences between Sweet potato and Sun-dried tomato

  • Sweet potato has more Vitamin A RAE, however, Sun-dried tomato is higher in Vitamin C, Potassium, Copper, Iron, Vitamin B2, Vitamin B3, Magnesium, Phosphorus, and Fiber.
  • Sun-dried tomato covers your daily need of Vitamin C 110% more than Sweet potato.
  • Sweet potato has 11 times more Vitamin A RAE than Sun-dried tomato. While Sweet potato has 709µg of Vitamin A RAE, Sun-dried tomato has only 64µg.

These are the specific foods used in this comparison Sweet potato, raw, unprepared and Tomatoes, sun-dried, packed in oil, drained.

Infographic

Sweet potato vs Sun-dried 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.
Sweet potato
Sweet potato
1
:
9
Sun-dried tomato
Sun-dried tomato
Contains less Sodium -79.3%
Contains more Calcium +56.7%
Contains more Iron +339.3%
Contains more Magnesium +224%
Contains more Phosphorus +195.7%
Contains more Potassium +364.4%
Contains more Zinc +160%
Contains more Copper +213.2%
Contains more Manganese +80.6%
Contains more Selenium +400%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Sun-dried tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 101% 58% 60% 139% 35% 22% 158% 61% 17%
Contains less Sodium -79.3%
Contains more Calcium +56.7%
Contains more Iron +339.3%
Contains more Magnesium +224%
Contains more Phosphorus +195.7%
Contains more Potassium +364.4%
Contains more Zinc +160%
Contains more Copper +213.2%
Contains more Manganese +80.6%
Contains more Selenium +400%

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.
Sweet potato
Sweet potato
4
:
6
Sun-dried tomato
Sun-dried tomato
Contains more Vitamin A +1003.2%
Contains more Vitamin B5 +67%
Contains more Vitamin C +4141.7%
Contains more Vitamin B1 +147.4%
Contains more Vitamin B2 +527.9%
Contains more Vitamin B3 +551.7%
Contains more Vitamin B6 +52.6%
Contains more Folate +109.1%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Sun-dried tomato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 78% 0% 0% 340% 49% 89% 69% 29% 74% 18% 0% 0%
Contains more Vitamin A +1003.2%
Contains more Vitamin B5 +67%
Contains more Vitamin C +4141.7%
Contains more Vitamin B1 +147.4%
Contains more Vitamin B2 +527.9%
Contains more Vitamin B3 +551.7%
Contains more Vitamin B6 +52.6%
Contains more Folate +109.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
4
Sun-dried tomato
Sun-dried tomato
Contains more Water +43.6%
Contains more Protein +222.3%
Contains more Fats +28060%
Contains more Carbs +16%
Contains more Other +277.6%
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Sun-dried tomato
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
Contains more Water +43.6%
Contains more Protein +222.3%
Contains more Fats +28060%
Contains more Carbs +16%
Contains more Other +277.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
2
Sun-dried tomato
Sun-dried tomato
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +866200%
Contains more Polyunsaturated fat +14614.3%
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Sun-dried tomato
15% 69% 16%
Saturated Fat: 1.893 g
Monounsaturated Fat: 8.663 g
Polyunsaturated fat: 2.06 g
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +866200%
Contains more Polyunsaturated fat +14614.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sweet potato Sun-dried tomato Opinion
Net carbs 17.12g 17.53g Sun-dried tomato
Protein 1.57g 5.06g Sun-dried tomato
Fats 0.05g 14.08g Sun-dried tomato
Carbs 20.12g 23.33g Sun-dried tomato
Calories 86kcal 213kcal Sun-dried tomato
Starch 12.65g Sweet potato
Fructose 0.7g Sweet potato
Sugar 4.18g Sun-dried tomato
Fiber 3g 5.8g Sun-dried tomato
Calcium 30mg 47mg Sun-dried tomato
Iron 0.61mg 2.68mg Sun-dried tomato
Magnesium 25mg 81mg Sun-dried tomato
Phosphorus 47mg 139mg Sun-dried tomato
Potassium 337mg 1565mg Sun-dried tomato
Sodium 55mg 266mg Sweet potato
Zinc 0.3mg 0.78mg Sun-dried tomato
Copper 0.151mg 0.473mg Sun-dried tomato
Manganese 0.258mg 0.466mg Sun-dried tomato
Selenium 0.6µg 3µg Sun-dried tomato
Vitamin A 14187IU 1286IU Sweet potato
Vitamin A RAE 709µg 64µg Sweet potato
Vitamin E 0.26mg Sweet potato
Vitamin C 2.4mg 101.8mg Sun-dried tomato
Vitamin B1 0.078mg 0.193mg Sun-dried tomato
Vitamin B2 0.061mg 0.383mg Sun-dried tomato
Vitamin B3 0.557mg 3.63mg Sun-dried tomato
Vitamin B5 0.8mg 0.479mg Sweet potato
Vitamin B6 0.209mg 0.319mg Sun-dried tomato
Folate 11µg 23µg Sun-dried tomato
Vitamin K 1.8µg Sweet potato
Tryptophan 0.031mg 0.037mg Sun-dried tomato
Threonine 0.083mg 0.128mg Sun-dried tomato
Isoleucine 0.055mg 0.121mg Sun-dried tomato
Leucine 0.092mg 0.185mg Sun-dried tomato
Lysine 0.066mg 0.186mg Sun-dried tomato
Methionine 0.029mg 0.044mg Sun-dried tomato
Phenylalanine 0.089mg 0.131mg Sun-dried tomato
Valine 0.086mg 0.13mg Sun-dried tomato
Histidine 0.031mg 0.077mg Sun-dried tomato
Saturated Fat 0.018g 1.893g Sweet potato
Monounsaturated Fat 0.001g 8.663g Sun-dried tomato
Polyunsaturated fat 0.014g 2.06g Sun-dried tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Sun-dried 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
85%
Sweet potato
62%
Sun-dried tomato
Minerals Daily Need Coverage Score
20%
Sweet potato
66%
Sun-dried tomato

Comparison summary

Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 211mg)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 1.875g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $2.2)
Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 4.18g)
Which food is lower in glycemic index?
Sun-dried tomato
Sun-dried tomato is lower in glycemic index (difference - 40)
Which food is richer in minerals?
Sun-dried tomato
Sun-dried tomato 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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/nutrients
  2. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.