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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, Vitamin B5, Copper, Vitamin B6, Fiber, and Manganese.
  • Sweet potato's daily need coverage for Vitamin A 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
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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
Tomato
1
:
Contains less Sodium -90.9%
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%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 3% 21% 8% 20% 5% 11% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 9% 30% 18% 51% 9% 21% 8%
Contains less Sodium -90.9%
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%

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 C +470.8%
Contains more Vitamin E +107.7%
Contains more Vitamin K +338.9%
Contains more Folate +36.4%
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 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%
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%
Contains more Vitamin C +470.8%
Contains more Vitamin E +107.7%
Contains more Vitamin K +338.9%
Contains more Folate +36.4%
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 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 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

Which food is preferable for your diet?

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