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

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The main differences between Sweet potato and Sun-dried tomato

  • Sweet potato is richer in Vitamin A RAE, 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 RAE from Sweet potato is 100% higher.

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.
Contains less Sodium -86.5%
Contains more Calcium +23.7%
Contains more Iron +288.4%
Contains more Magnesium +200%
Contains more Phosphorus +157.4%
Contains more Potassium +229.5%
Contains more Zinc +143.8%
Contains more Copper +193.8%
Contains more Selenium +1400%
Equal in Manganese - 0.466
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 101% 58% 60% 139% 35% 22% 158% 61% 17%
Contains less Sodium -86.5%
Contains more Calcium +23.7%
Contains more Iron +288.4%
Contains more Magnesium +200%
Contains more Phosphorus +157.4%
Contains more Potassium +229.5%
Contains more Zinc +143.8%
Contains more Copper +193.8%
Contains more Selenium +1400%
Equal in Manganese - 0.466

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.
:
Contains more Vitamin A +1394.4%
Contains more Vitamin B5 +84.6%
Contains more Vitamin C +419.4%
Contains more Vitamin B1 +80.4%
Contains more Vitamin B2 +261.3%
Contains more Vitamin B3 +144.1%
Contains more Vitamin B6 +11.5%
Contains more Folate +283.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
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 +1394.4%
Contains more Vitamin B5 +84.6%
Contains more Vitamin C +419.4%
Contains more Vitamin B1 +80.4%
Contains more Vitamin B2 +261.3%
Contains more Vitamin B3 +144.1%
Contains more Vitamin B6 +11.5%
Contains more Folate +283.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +40.8%
Contains more Protein +151.7%
Contains more Fats +9286.7%
Contains more Carbs +12.7%
Contains more Other +174.1%
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 Water +40.8%
Contains more Protein +151.7%
Contains more Fats +9286.7%
Contains more Carbs +12.7%
Contains more Other +174.1%

Fat Type Comparison

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

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 17.41g 17.53g Sun-dried tomato
Protein 2.01g 5.06g Sun-dried tomato
Fats 0.15g 14.08g Sun-dried tomato
Carbs 20.71g 23.33g Sun-dried tomato
Calories 90kcal 213kcal Sun-dried tomato
Starch 7.05g Sweet potato
Fructose 0.5g Sweet potato
Sugar 6.48g Sun-dried tomato
Fiber 3.3g 5.8g Sun-dried tomato
Calcium 38mg 47mg Sun-dried tomato
Iron 0.69mg 2.68mg Sun-dried tomato
Magnesium 27mg 81mg Sun-dried tomato
Phosphorus 54mg 139mg Sun-dried tomato
Potassium 475mg 1565mg Sun-dried tomato
Sodium 36mg 266mg Sweet potato
Zinc 0.32mg 0.78mg Sun-dried tomato
Copper 0.161mg 0.473mg Sun-dried tomato
Manganese 0.497mg 0.466mg Sweet potato
Selenium 0.2µg 3µg Sun-dried tomato
Vitamin A 19218IU 1286IU Sweet potato
Vitamin A RAE 961µg 64µg Sweet potato
Vitamin E 0.71mg Sweet potato
Vitamin C 19.6mg 101.8mg Sun-dried tomato
Vitamin B1 0.107mg 0.193mg Sun-dried tomato
Vitamin B2 0.106mg 0.383mg Sun-dried tomato
Vitamin B3 1.487mg 3.63mg Sun-dried tomato
Vitamin B5 0.884mg 0.479mg Sweet potato
Vitamin B6 0.286mg 0.319mg Sun-dried tomato
Folate 6µg 23µg Sun-dried tomato
Vitamin K 2.3µg Sweet potato
Tryptophan 0.04mg 0.037mg Sweet potato
Threonine 0.107mg 0.128mg Sun-dried tomato
Isoleucine 0.07mg 0.121mg Sun-dried tomato
Leucine 0.118mg 0.185mg Sun-dried tomato
Lysine 0.084mg 0.186mg Sun-dried tomato
Methionine 0.037mg 0.044mg Sun-dried tomato
Phenylalanine 0.114mg 0.131mg Sun-dried tomato
Valine 0.11mg 0.13mg Sun-dried tomato
Histidine 0.039mg 0.077mg Sun-dried tomato
Saturated Fat 0.052g 1.893g Sweet potato
Monounsaturated Fat 0.002g 8.663g Sun-dried tomato
Polyunsaturated fat 0.092g 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

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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
120%
Sweet potato
62%
Sun-dried tomato
Minerals Daily Need Coverage Score
25%
Sweet potato
66%
Sun-dried tomato

Comparison summary

Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 230mg)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 1.841g)
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 - 6.48g)
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/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.