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Tomato vs Sweet potato - In-Depth Nutrition Comparison

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What are the main differences between Tomato and Sweet potato?

  • Tomato is richer in Vitamin C, and Vitamin K, while Sweet potato is higher in Vitamin A RAE, Vitamin B5, Copper, Vitamin B6, Fiber, and Manganese.
  • Sweet potato's daily need coverage for Vitamin A RAE is 74% higher.
  • Sweet potato has 6 times less Vitamin C than Tomato. Tomato has 13.7mg of Vitamin C, while Sweet potato has 2.4mg.

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

Infographic

Tomato vs Sweet potato 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 less Sodium -90.9%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 11% 8% 11% 21% 1% 5% 20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 23% 18% 21% 30% 8% 9% 51%
Contains less Sodium -90.9%
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%

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
Tomato
5
:
Contains more Vitamin E +107.7%
Contains more Vitamin C +470.8%
Contains more Folate +36.4%
Contains more Vitamin K +338.9%
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%
Equal in Vitamin B3 - 0.557
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%
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%
Contains more Vitamin E +107.7%
Contains more Vitamin C +470.8%
Contains more Folate +36.4%
Contains more Vitamin K +338.9%
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%
Equal in Vitamin B3 - 0.557

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato Sweet potato
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
16
Tomato
85
Sweet potato
Mineral Summary Score
10
Tomato
21
Sweet potato

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
5%
Tomato
9%
Sweet potato
Carbohydrates
4%
Tomato
20%
Sweet potato
Fats
1%
Tomato
0%
Sweet potato

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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/nutrients
  2. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.