Sweet Potatoes vs. Tomato Sauce
Nutrition comparison of Sweet Potatoes and Tomato Sauce
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 sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sweet potatoes and tomato sauce:
- Both sweet potatoes and tomato sauce are high in potassium.
- Sweet potato has more beta-carotene than tomato sauce, however, tomato sauce contains more lycopene and lutein + zeaxanthin than sweet potato.
- Sweet potato has more thiamin and pantothenic acid.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of Vitamin A.
- Tomato sauce has 72% less calories than sweet potato.
- Tomato sauce has 74% less carbohydrates than sweet potato.
USDA sources for nutritional information: Sweet Potatoes (Sweet potato, raw, unprepared) and Tomato Sauce (Tomato products, canned, sauce) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tomato sauce has 72% less calories than sweet potato - sweet potato has 86 calories per 100 grams and tomato sauce has 24 calories.
For macronutrient ratios, sweet potatoes is lighter in protein, heavier in carbs and lighter in fat compared to tomato sauce per calorie. Sweet potatoes has a macronutrient ratio of 7:92:1 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sweet Potatoes | Tomato Sauce | |
|---|---|---|
| Protein | 7% | 17% |
| Carbohydrates | 92% | 74% |
| Fat | 1% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato sauce has 74% less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and tomato sauce has 5.3g of carbohydrates.
The carbs in sweet potatoes are made of 64% starch, 21% sugar and 15% dietary fiber, whereas the carbs in tomato sauce comprise of 70% sugar and 30% dietary fiber.
dietary fiber
Sweet potato is a great source of dietary fiber and it has 100% more dietary fiber than tomato sauce - sweet potato has 3g of dietary fiber per 100 grams and tomato sauce has 1.5g of dietary fiber.
sugar
Sweet potatoes and tomato sauce contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and tomato sauce has 3.6g of sugar.
Protein
protein
Sweet potatoes and tomato sauce contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and tomato sauce has 1.2g of protein.
Fat
saturated fat
Both sweet potatoes and tomato sauce are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and tomato sauce has 0.04g of saturated fat.
Vitamins
Vitamin C
Tomato sauce has 192% more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and tomato sauce has 7mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 31 times more Vitamin A than tomato sauce - sweet potato has 709ug of Vitamin A per 100 grams and tomato sauce has 22ug of Vitamin A.
Vitamin E
Sweet potatoes and tomato sauce contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and tomato sauce has 1.4mg of Vitamin E.
Vitamin K
Sweet potatoes and tomato sauce contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and tomato sauce has 2.8ug of Vitamin K.
The B Vitamins
Sweet potato has more thiamin and pantothenic acid. Both sweet potatoes and tomato sauce contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Sweet Potatoes | Tomato Sauce | |
|---|---|---|
| Thiamin | 0.078 MG | 0.024 MG |
| Riboflavin | 0.061 MG | 0.065 MG |
| Niacin | 0.557 MG | 0.991 MG |
| Pantothenic acid | 0.8 MG | 0.309 MG |
| Vitamin B6 | 0.209 MG | 0.098 MG |
| Folate | 11 UG | 9 UG |
Minerals
calcium
Sweet potato has 114% more calcium than tomato sauce - sweet potato has 30mg of calcium per 100 grams and tomato sauce has 14mg of calcium.
iron
Sweet potatoes and tomato sauce contain similar amounts of iron - sweet potato has 0.61mg of iron per 100 grams and tomato sauce has 0.96mg of iron.
potassium
Both sweet potatoes and tomato sauce are high in potassium. Sweet potato has 13% more potassium than tomato sauce - sweet potato has 337mg of potassium per 100 grams and tomato sauce has 297mg of potassium.
Antioxidants and Phytonutrients
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 sauce per 100 grams, however, tomato sauce contains more lycopene and lutein + zeaxanthin than sweet potato per 100 grams.
| Sweet Potatoes | Tomato Sauce | |
|---|---|---|
| beta-carotene | 8509 UG | 259 UG |
| alpha-carotene | 7 UG | ~ |
| lycopene | ~ | 13895 UG |
| lutein + zeaxanthin | ~ | 24 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both sweet potatoes and tomato sauce contain small amounts of alpha linoleic acid (ALA).
| Sweet Potatoes | Tomato Sauce | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.005 G |
| Total | 0.001 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, tomato sauce has more linoleic acid than sweet potato per 100 grams.
| Sweet Potatoes | Tomato Sauce | |
|---|---|---|
| linoleic acid | 0.013 G | 0.115 G |
| Total | 0.013 G | 0.115 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 Sauce (Tomato products, canned, sauce) .
Sweet Potatoes g
()
|
Daily Values (%) |
Tomato Sauce g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 sauce contain more calories in 100 grams?Tomato sauce has 70% less calories than sweet potato - sweet potato has 86 calories in 100g and tomato sauce has 24 calories.
Does sweet potatoes or tomato sauce have more carbohydrates?
By weight, tomato sauce has 70% fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and tomato sauce has 5.3g of carbohydrates. the carbs in sweet potatoes are made of 60% starch, 20% sugar and 20% dietary fiber, whereas the carbs in tomato sauce comprise of 70% sugar and 30% dietary fiber.
Does sweet potatoes or tomato sauce contain more potassium?
Both sweet potatoes and tomato sauce are high in potassium. Sweet potato has 10% more potassium than tomato sauce - sweet potato has 337mg of potassium in 100 grams and tomato sauce has 297mg of potassium.