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Sweet potato vs Tomato - In-Depth Nutrition Comparison

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What are the main differences between Sweet potato and Tomato?

  • Sweet potato is richer in Vitamin A RAE, Vitamin B5, Copper, Vitamin B6, Fiber, and Manganese, while Tomato is higher in Vitamin C, and Vitamin K.
  • Sweet potato's daily need coverage for Vitamin A RAE is 74% higher.
  • Tomato has 9 times less Vitamin B5 than Sweet potato. Sweet potato has 0.8mg of Vitamin B5, while Tomato has 0.089mg.

We used Sweet potato, raw, unprepared and Tomatoes, red, ripe, raw, year round average types in this comparison.

Infographic

Sweet potato vs 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +200%
Contains more Iron +125.9%
Contains more Magnesium +127.3%
Contains more Phosphorus +95.8%
Contains more Potassium +42.2%
Contains more Zinc +76.5%
Contains more Copper +155.9%
Contains less Sodium -90.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 23% 18% 21% 30% 8% 9% 51%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 11% 8% 11% 21% 1% 5% 20%
Contains more Calcium +200%
Contains more Iron +125.9%
Contains more Magnesium +127.3%
Contains more Phosphorus +95.8%
Contains more Potassium +42.2%
Contains more Zinc +76.5%
Contains more Copper +155.9%
Contains less Sodium -90.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Tomato
Contains more Vitamin A +1603.1%
Contains more Vitamin B1 +110.8%
Contains more Vitamin B2 +221.1%
Contains more Vitamin B5 +798.9%
Contains more Vitamin B6 +161.3%
Contains more Vitamin E +107.7%
Contains more Vitamin C +470.8%
Contains more Folate +36.4%
Contains more Vitamin K +338.9%
Equal in Vitamin B3 - 0.594
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 20%
Contains more Vitamin A +1603.1%
Contains more Vitamin B1 +110.8%
Contains more Vitamin B2 +221.1%
Contains more Vitamin B5 +798.9%
Contains more Vitamin B6 +161.3%
Contains more Vitamin E +107.7%
Contains more Vitamin C +470.8%
Contains more Folate +36.4%
Contains more Vitamin K +338.9%
Equal in Vitamin B3 - 0.594

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sweet potato Tomato
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Tomato Opinion
Net carbs 17.12g 2.69g Sweet potato
Protein 1.57g 0.88g Sweet potato
Fats 0.05g 0.2g Tomato
Carbs 20.12g 3.89g Sweet potato
Calories 86kcal 18kcal Sweet potato
Starch 12.65g 0g Sweet potato
Fructose 0.7g 1.37g Tomato
Sugar 4.18g 2.63g Tomato
Fiber 3g 1.2g Sweet potato
Calcium 30mg 10mg Sweet potato
Iron 0.61mg 0.27mg Sweet potato
Magnesium 25mg 11mg Sweet potato
Phosphorus 47mg 24mg Sweet potato
Potassium 337mg 237mg Sweet potato
Sodium 55mg 5mg Tomato
Zinc 0.3mg 0.17mg Sweet potato
Copper 0.151mg 0.059mg Sweet potato
Vitamin A 14187IU 833IU Sweet potato
Vitamin E 0.26mg 0.54mg Tomato
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2.4mg 13.7mg Tomato
Vitamin B1 0.078mg 0.037mg Sweet potato
Vitamin B2 0.061mg 0.019mg Sweet potato
Vitamin B3 0.557mg 0.594mg Tomato
Vitamin B5 0.8mg 0.089mg Sweet potato
Vitamin B6 0.209mg 0.08mg Sweet potato
Folate 11µg 15µg Tomato
Vitamin B12 0µg 0µg
Vitamin K 1.8µg 7.9µg Tomato
Tryptophan 0.031mg 0.006mg Sweet potato
Threonine 0.083mg 0.027mg Sweet potato
Isoleucine 0.055mg 0.018mg Sweet potato
Leucine 0.092mg 0.025mg Sweet potato
Lysine 0.066mg 0.027mg Sweet potato
Methionine 0.029mg 0.006mg Sweet potato
Phenylalanine 0.089mg 0.027mg Sweet potato
Valine 0.086mg 0.018mg Sweet potato
Histidine 0.031mg 0.014mg Sweet potato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.018g 0.028g Sweet potato
Monounsaturated Fat 0.001g 0.031g Tomato
Polyunsaturated fat 0.014g 0.083g Tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Tomato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
85
Sweet potato
16
Tomato
Mineral Summary Score
21
Sweet potato
10
Tomato

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Sweet potato
5%
Tomato
Carbohydrates
20%
Sweet potato
4%
Tomato
Fats
0%
Sweet potato
1%
Tomato

Comparison summary

Which food is lower in Sugar?
Tomato
Tomato is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 50mg)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 47)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.01g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.2)
Which food is richer in minerals?
Sweet potato
Sweet 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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 - 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.