Tomato vs. Russet potato — In-Depth Nutrition Comparison
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A recap on the differences between tomatoes and russet potatoes
- Tomatoes are higher in vitamin C, yet russet potatoes are higher in vitamin B6, iron, potassium, phosphorus, carbs, vitamin B5, and copper.
- Russet potatoes cover your daily vitamin B6 needs 21% more than tomatoes.
- Tomatoes contain 2 times more vitamin C than russet potatoes. While tomatoes contain 13.7mg of vitamin C, russet potatoes contain only 8.3mg.
- 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.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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% |
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% |
| Starch | 0g | 17.45g | 7% |
| Phosphorus | 24mg | 71mg | 7% |
| Vitamin C | 13.7mg | 8.3mg | 6% |
| Carbs | 3.89g | 21.44g | 6% |
| Vitamin B5 | 0.089mg | 0.38mg | 6% |
| Magnesium | 11mg | 30mg | 5% |
| Copper | 0.059mg | 0.107mg | 5% |
| Vitamin A | 42µg | 1µg | 5% |
| Manganese | 0.114mg | 0.228mg | 5% |
| Vitamin B3 | 0.594mg | 1.348mg | 5% |
| Vitamin K | 7.9µg | 2µg | 5% |
| Calories | 18kcal | 97kcal | 4% |
| Protein | 0.88g | 2.63g | 4% |
| Fiber | 1.2g | 2.3g | 4% |
| Vitamin E | 0.54mg | 0.07mg | 3% |
| Vitamin B1 | 0.037mg | 0.067mg | 3% |
| Folate | 15µg | 26µg | 3% |
| Zinc | 0.17mg | 0.35mg | 2% |
| Vitamin B2 | 0.019mg | 0.048mg | 2% |
| Choline | 6.7mg | 15mg | 2% |
| Calcium | 10mg | 18mg | 1% |
| Selenium | 0µg | 0.5µg | 1% |
| Fructose | 1.37g | 0.32g | 1% |
| Protein per 100 calories | 4.9g | 2.7g | N/A |
| Calories per 10 g protein | 205kcal | 369kcal | N/A |
| Weight per 100 calories | 556g | 103g | N/A |
| 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% |
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% |
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
