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  6. Sweet potato vs. Tomato sauce

Sweet potato vs. Tomato sauce — In-Depth Nutrition Comparison

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The main differences between sweet potato and tomato sauce

  • Sweet potato is richer in vitamin A, vitamin B5, vitamin B6, manganese, and fiber, yet tomato sauce is richer in vitamin E and vitamin C.
  • Daily need coverage for vitamin A for sweet potato is 275% higher.
  • Sweet potato contains 3 times more vitamin B5 than tomato sauce. Sweet potato contains 0.8mg of vitamin B5, while tomato sauce contains 0.309mg.
  • Tomato sauce has a lower glycemic index than sweet potato.

Food types used in this article are Sweet potato, raw, unprepared and Tomato sauce, canned, no salt added.

Infographic

Sweet potato vs Tomato sauce 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +114.3%
Contains more PotassiumPotassium +13.5%
Contains more CopperCopper +31.3%
Contains more ZincZinc +36.4%
Contains more PhosphorusPhosphorus +74.1%
Contains more ManganeseManganese +128.3%
Contains more IronIron +57.4%
Contains less SodiumSodium -80%
~equal in Selenium ~0.6µg

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.
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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Contains more Vitamin AVitamin A +3122.7%
Contains more Vitamin B1Vitamin B1 +225%
Contains more Vitamin B5Vitamin B5 +158.9%
Contains more Vitamin B6Vitamin B6 +113.3%
Contains more FolateFolate +22.2%
Contains more CholineCholine +24.2%
Contains more Vitamin CVitamin C +191.7%
Contains more Vitamin EVitamin E +453.8%
Contains more Vitamin B3Vitamin B3 +77.9%
Contains more Vitamin KVitamin K +55.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.065mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Tomato sauce DV% diff.
Vitamin A 709µg 22µg 76%
Vitamin B5 0.8mg 0.309mg 10%
Vitamin B6 0.209mg 0.098mg 9%
Vitamin E 0.26mg 1.44mg 8%
Manganese 0.258mg 0.113mg 6%
Fiber 3g 1.5g 6%
Vitamin B1 0.078mg 0.024mg 5%
Starch 12.65g 5%
Vitamin C 2.4mg 7mg 5%
Carbs 20.12g 5.31g 5%
Iron 0.61mg 0.96mg 4%
Copper 0.151mg 0.115mg 4%
Vitamin B3 0.557mg 0.991mg 3%
Phosphorus 47mg 27mg 3%
Calories 86kcal 24kcal 3%
Magnesium 25mg 15mg 2%
Sodium 55mg 11mg 2%
Calcium 30mg 14mg 2%
Zinc 0.3mg 0.22mg 1%
Polyunsaturated fat 0.014g 0.121g 1%
Folate 11µg 9µg 1%
Vitamin K 1.8µg 2.8µg 1%
Fructose 0.7g 1.67g 1%
Protein 1.57g 1.2g 1%
Potassium 337mg 297mg 1%
Fats 0.05g 0.3g 0%
Net carbs 17.12g 3.81g N/A
Sugar 4.18g 3.56g N/A
Selenium 0.6µg 0.6µg 0%
Vitamin B2 0.061mg 0.065mg 0%
Choline 12.3mg 9.9mg 0%
Saturated fat 0.018g 0.041g 0%
Monounsaturated fat 0.001g 0.044g 0%
Tryptophan 0.031mg 0.009mg 0%
Threonine 0.083mg 0.037mg 0%
Isoleucine 0.055mg 0.025mg 0%
Leucine 0.092mg 0.034mg 0%
Lysine 0.066mg 0.037mg 0%
Methionine 0.029mg 0.008mg 0%
Phenylalanine 0.089mg 0.036mg 0%
Valine 0.086mg 0.025mg 0%
Histidine 0.031mg 0.02mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more ProteinProtein +30.8%
Contains more CarbsCarbs +278.9%
Contains more FatsFats +500%
Contains more WaterWater +18.1%
Contains more OtherOther +94.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
Contains less Sat. FatSaturated fat -56.1%
Contains more Mono. FatMonounsaturated fat +4300%
Contains more Poly. FatPolyunsaturated fat +764.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
2% 51% 47%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 1.82 g
Fructose: 1.67 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +3500%
Contains more GlucoseGlucose +89.6%
Contains more FructoseFructose +138.6%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.