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

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The main differences between sweet potatoes and sun-dried tomato

  • Sweet potatoes are richer in vitamin A, yet sun-dried tomato is richer in vitamin C, copper, potassium, iron, vitamin B2, vitamin B3, magnesium, phosphorus, and fiber.
  • Daily need coverage for vitamin A for sweet potatoes is 359% higher.
  • Sun-dried tomato has a lower glycemic index than sweet potatoes.

Food types used in this article are Sweet potato, cooked, baked in skin, flesh, without salt and Tomatoes, sun-dried, packed in oil, drained.

Infographic

Sweet potato vs Sun-dried tomato infographic
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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 19% 11% 42% 26% 54% 8.7% 23% 4.7% 65% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
Contains less SodiumSodium -86.5%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +23.7%
Contains more PotassiumPotassium +229.5%
Contains more IronIron +288.4%
Contains more CopperCopper +193.8%
Contains more ZincZinc +143.8%
Contains more PhosphorusPhosphorus +157.4%
Contains more SeleniumSelenium +1400%
~equal in Manganese ~0.466mg

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 65% 320% 14% 0% 27% 24% 28% 53% 66% 0% 5.8% 4.5% 7.1%
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 339% 21% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
Contains more Vitamin AVitamin A +1401.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +84.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +419.4%
Contains more Vitamin B1Vitamin B1 +80.4%
Contains more Vitamin B2Vitamin B2 +261.3%
Contains more Vitamin B3Vitamin B3 +144.1%
Contains more Vitamin B6Vitamin B6 +11.5%
Contains more FolateFolate +283.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Sun-dried tomato DV% diff.
Vitamin A 961µg 64µg 100%
Vitamin C 19.6mg 101.8mg 91%
Copper 0.161mg 0.473mg 35%
Potassium 475mg 1565mg 32%
Iron 0.69mg 2.68mg 25%
Monounsaturated fat 0.002g 8.663g 22%
Fats 0.15g 14.08g 21%
Vitamin B2 0.106mg 0.383mg 21%
Magnesium 27mg 81mg 13%
Polyunsaturated fat 0.092g 2.06g 13%
Vitamin B3 1.487mg 3.63mg 13%
Phosphorus 54mg 139mg 12%
Fiber 3.3g 5.8g 10%
Sodium 36mg 266mg 10%
Saturated fat 0.052g 1.893g 8%
Vitamin B5 0.884mg 0.479mg 8%
Vitamin B1 0.107mg 0.193mg 7%
Protein 2.01g 5.06g 6%
Calories 90kcal 213kcal 6%
Vitamin E 0.71mg 5%
Selenium 0.2µg 3µg 5%
Zinc 0.32mg 0.78mg 4%
Folate 6µg 23µg 4%
Starch 7.05g 3%
Vitamin B6 0.286mg 0.319mg 3%
Choline 13.1mg 2%
Vitamin K 2.3µg 2%
Manganese 0.497mg 0.466mg 1%
Carbs 20.71g 23.33g 1%
Fructose 0.5g 1%
Calcium 38mg 47mg 1%
Net carbs 17.41g 17.53g N/A
Sugar 6.48g N/A
Tryptophan 0.04mg 0.037mg 0%
Threonine 0.107mg 0.128mg 0%
Isoleucine 0.07mg 0.121mg 0%
Leucine 0.118mg 0.185mg 0%
Lysine 0.084mg 0.186mg 0%
Methionine 0.037mg 0.044mg 0%
Phenylalanine 0.114mg 0.131mg 0%
Valine 0.11mg 0.13mg 0%
Histidine 0.039mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
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 WaterWater +40.8%
Contains more ProteinProtein +151.7%
Contains more FatsFats +9286.7%
Contains more CarbsCarbs +12.7%
Contains more OtherOther +174.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 63%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.092 g
15% 69% 16%
Saturated fat: Sat. Fat 1.893 g
Monounsaturated fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +433050%
Contains more Poly. FatPolyunsaturated fat +2139.1%

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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/168483/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.