Tomato vs. Russet potato — In-Depth Nutrition Comparison
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A recap on differences between tomatoes and russet potatoes
- Tomatoes are higher in vitamin A and vitamin C, yet russet potatoes are higher in vitamin B6, iron, potassium, phosphorus, vitamin B5, and copper.
- Russet potatoes cover your daily vitamin B6 needs 21% more than tomatoes.
- Tomatoes contain 83 times more vitamin A than russet potatoes. While tomatoes contain 833IU of vitamin A, russet potatoes contain only 10IU.
- The glycemic index of tomatoes is lower.
Food varieties used in this article are Tomatoes, red, ripe, raw, year round average and Potatoes, Russet, flesh and skin, baked.
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 SodiumSodium | -64.3% |
| Contains more MagnesiumMagnesium | +172.7% |
| Contains more CalciumCalcium | +80% |
| Contains more PotassiumPotassium | +132.1% |
| Contains more IronIron | +296.3% |
| Contains more CopperCopper | +81.4% |
| Contains more ZincZinc | +105.9% |
| Contains more PhosphorusPhosphorus | +195.8% |
| Contains more ManganeseManganese | +100% |
| Contains more SeleniumSelenium | +∞% |
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 CVitamin C | +65.1% |
| Contains more Vitamin AVitamin A | +4100% |
| Contains more Vitamin EVitamin E | +671.4% |
| Contains more Vitamin KVitamin K | +295% |
| Contains more Vitamin B1Vitamin B1 | +81.1% |
| Contains more Vitamin B2Vitamin B2 | +152.6% |
| Contains more Vitamin B3Vitamin B3 | +126.9% |
| Contains more Vitamin B5Vitamin B5 | +327% |
| Contains more Vitamin B6Vitamin B6 | +342.5% |
| Contains more FolateFolate | +73.3% |
| Contains more CholineCholine | +123.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.88 g
Fats:
0.2 g
Carbs:
3.89 g
Water:
94.52 g
Other:
0.51 g
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
| Contains more FatsFats | +53.8% |
| Contains more WaterWater | +27% |
| Contains more ProteinProtein | +198.9% |
| Contains more CarbsCarbs | +451.2% |
| Contains more OtherOther | +164.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.028 g
Monounsaturated fat:
Mono. Fat
0.031 g
Polyunsaturated fat:
Poly. Fat
0.083 g
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.054 g
| Contains less Sat. FatSaturated fat | -12.5% |
| Contains more Mono. FatMonounsaturated fat | +933.3% |
| Contains more Poly. FatPolyunsaturated fat | +53.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
1.25 g
Fructose:
1.37 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
17.45 g
Sucrose:
0.39 g
Glucose:
0.37 g
Fructose:
0.32 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +237.8% |
| Contains more FructoseFructose | +328.1% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B6 | 0.08mg | 0.354mg | 21% |
| Iron | 0.27mg | 1.07mg | 10% |
| Potassium | 237mg | 550mg | 9% |
| Phosphorus | 24mg | 71mg | 7% |
| Starch | 0g | 17.45g | 7% |
| Vitamin B5 | 0.089mg | 0.38mg | 6% |
| Vitamin C | 13.7mg | 8.3mg | 6% |
| Carbs | 3.89g | 21.44g | 6% |
| Vitamin B3 | 0.594mg | 1.348mg | 5% |
| Copper | 0.059mg | 0.107mg | 5% |
| Vitamin A | 42µg | 1µg | 5% |
| Manganese | 0.114mg | 0.228mg | 5% |
| Magnesium | 11mg | 30mg | 5% |
| Vitamin K | 7.9µg | 2µg | 5% |
| Fiber | 1.2g | 2.3g | 4% |
| Protein | 0.88g | 2.63g | 4% |
| Calories | 18kcal | 97kcal | 4% |
| Folate | 15µg | 26µg | 3% |
| Vitamin B1 | 0.037mg | 0.067mg | 3% |
| Vitamin E | 0.54mg | 0.07mg | 3% |
| Choline | 6.7mg | 15mg | 2% |
| Vitamin B2 | 0.019mg | 0.048mg | 2% |
| Zinc | 0.17mg | 0.35mg | 2% |
| Selenium | 0µg | 0.5µg | 1% |
| Fructose | 1.37g | 0.32g | 1% |
| Calcium | 10mg | 18mg | 1% |
| Fats | 0.2g | 0.13g | 0% |
| Net carbs | 2.69g | 19.14g | N/A |
| Sugar | 2.63g | 1.08g | N/A |
| Sodium | 5mg | 14mg | 0% |
| Saturated fat | 0.028g | 0.032g | 0% |
| Monounsaturated fat | 0.031g | 0.003g | 0% |
| Polyunsaturated fat | 0.083g | 0.054g | 0% |
| Tryptophan | 0.006mg | 0.027mg | 0% |
| Threonine | 0.027mg | 0.086mg | 0% |
| Isoleucine | 0.018mg | 0.085mg | 0% |
| Leucine | 0.025mg | 0.125mg | 0% |
| Lysine | 0.027mg | 0.137mg | 0% |
| Methionine | 0.006mg | 0.041mg | 0% |
| Phenylalanine | 0.027mg | 0.104mg | 0% |
| Valine | 0.018mg | 0.131mg | 0% |
| Histidine | 0.014mg | 0.044mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
12%
17%
Minerals Daily Need Coverage Score
9%
23%
Comparison summary
Which food contains less Sodium?
Tomato contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Tomato is lower in Saturated fat (difference - 0.004g)
Which food is lower in glycemic index?
Tomato is lower in glycemic index (difference - 59)
Which food is lower in Sugar?
Russet potato is lower in Sugar (difference - 1.55g)
Which food is cheaper?
Russet potato is cheaper (difference - $0.4)
Which food is richer in minerals?
Russet potato is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.