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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, 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 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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Tomato
Contains more Iron +125.9%
Contains more Calcium +200%
Contains more Potassium +42.2%
Contains more Magnesium +127.3%
Contains more Copper +155.9%
Contains more Zinc +76.5%
Contains more Phosphorus +95.8%
Contains less Sodium -90.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 9% 30% 18% 51% 9% 21% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 3% 21% 8% 20% 5% 11% 1%
Contains more Iron +125.9%
Contains more Calcium +200%
Contains more Potassium +42.2%
Contains more Magnesium +127.3%
Contains more Copper +155.9%
Contains more Zinc +76.5%
Contains more Phosphorus +95.8%
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 C +470.8%
Contains more Vitamin E +107.7%
Contains more Vitamin K +338.9%
Contains more Folate +36.4%
Equal in Vitamin B3 - 0.594
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 852% 6% 0% 20% 15% 11% 48% 49% 0% 5% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 46% 50% 11% 0% 10% 5% 12% 6% 19% 0% 20% 12%
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 C +470.8%
Contains more Vitamin E +107.7%
Contains more Vitamin K +338.9%
Contains more Folate +36.4%
Equal in Vitamin B3 - 0.594

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 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

Which food is preferable for your diet?

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

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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 - 32)
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.

All nutrients comparison - raw data values

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

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.