Sweet Potatoes vs. Tomato
Nutrition comparison of Sweet Potatoes and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sweet potatoes
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sweet potatoes and tomato:
- Both sweet potatoes and tomato are high in potassium.
- Sweet potato has more beta-carotene than tomato, however, tomato contains more alpha-carotene, lycopene and lutein + zeaxanthin than sweet potato.
- Sweet potato has more thiamin, riboflavin, pantothenic acid and Vitamin B6.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of Vitamin A.
- Tomato has 3.7 times less calories than sweet potato.
- Tomato has 4.1 times less carbohydrates than sweet potato.
- Tomato is a great source of Vitamin C.
USDA sources for nutritional information: Sweet Potatoes (Sweet potato, raw, unprepared) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tomato has 3.7 times less calories than sweet potato - sweet potato has 86 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, sweet potatoes is lighter in protein, heavier in carbs and lighter in fat compared to tomato per calorie. Sweet potatoes has a macronutrient ratio of 7:92:1 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sweet Potatoes | Tomato | |
|---|---|---|
| Protein | 7% | 17% |
| Carbohydrates | 92% | 75% |
| Fat | 1% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato has 4.1 times less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
The carbs in sweet potatoes are made of 64% starch, 21% sugar and 15% dietary fiber, whereas the carbs in tomato comprise of 69% sugar and 31% dietary fiber.
dietary fiber
Sweet potato is a great source of dietary fiber and it has 150% more dietary fiber than tomato - sweet potato has 3g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Sweet potatoes and tomato contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and tomato has 2.6g of sugar.
Protein
protein
Sweet potatoes and tomato contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Both sweet potatoes and tomato are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.
Vitamins
Vitamin C
Tomato is a great source of Vitamin C and it has 471% more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 15 times more Vitamin A than tomato - sweet potato has 709ug of Vitamin A per 100 grams and tomato has 42ug of Vitamin A.
Vitamin E
Sweet potatoes and tomato contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.
Vitamin K
Sweet potatoes and tomato contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.
The B Vitamins
Sweet potato has more thiamin, riboflavin, pantothenic acid and Vitamin B6. Both sweet potatoes and tomato contain significant amounts of niacin and folate.
| Sweet Potatoes | Tomato | |
|---|---|---|
| Thiamin | 0.078 MG | 0.037 MG |
| Riboflavin | 0.061 MG | 0.019 MG |
| Niacin | 0.557 MG | 0.594 MG |
| Pantothenic acid | 0.8 MG | 0.089 MG |
| Vitamin B6 | 0.209 MG | 0.08 MG |
| Folate | 11 UG | 15 UG |
Minerals
calcium
Sweet potato has 200% more calcium than tomato - sweet potato has 30mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Sweet potatoes and tomato contain similar amounts of iron - sweet potato has 0.61mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Both sweet potatoes and tomato are high in potassium. Sweet potato has 42% more potassium than tomato - sweet potato has 337mg of potassium per 100 grams and tomato has 237mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both sweet potatoes and tomato contain small amounts of kaempferol and myricetin.
| Sweet Potatoes | Tomato | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.02 mg | ~ |
| kaempferol | 0.01 mg | 0.09 mg |
| myricetin | 0.03 mg | 0.13 mg |
| Quercetin | 0.01 mg | 0.58 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, sweet potato has more beta-carotene than tomato per 100 grams, however, tomato contains more alpha-carotene, lycopene and lutein + zeaxanthin than sweet potato per 100 grams.
| Sweet Potatoes | Tomato | |
|---|---|---|
| beta-carotene | 8509 UG | 449 UG |
| alpha-carotene | 7 UG | 101 UG |
| lycopene | ~ | 2573 UG |
| lutein + zeaxanthin | ~ | 123 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both sweet potatoes and tomato contain small amounts of alpha linoleic acid (ALA).
| Sweet Potatoes | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.003 G |
| Total | 0.001 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, tomato has more linoleic acid than sweet potato per 100 grams.
| Sweet Potatoes | Tomato | |
|---|---|---|
| linoleic acid | 0.013 G | 0.08 G |
| Total | 0.013 G | 0.08 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Sweet Potatoes (Sweet potato, raw, unprepared) and Tomato (Tomatoes, red, ripe, raw, year round average) .
Sweet Potatoes g
()
|
Daily Values (%) |
Tomato g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sweet potatoes or tomato contain more calories in 100 grams?Tomato has 3.7 times less calories than sweet potato - sweet potato has 86 calories in 100g and tomato has 18 calories.
Does sweet potatoes or tomato have more carbohydrates?
By weight, tomato has 4.1 times fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and tomato has 3.9g of carbohydrates. the carbs in sweet potatoes are made of 60% starch, 20% sugar and 20% dietary fiber, whereas the carbs in tomato comprise of 70% sugar and 30% dietary fiber.
Does sweet potatoes or tomato contain more potassium?
Both sweet potatoes and tomato are high in potassium. Sweet potato has 40% more potassium than tomato - sweet potato has 337mg of potassium in 100 grams and tomato has 237mg of potassium.