Tomato VS Sweet Potatoes
A detailed nutritional comparison
Tomato
Sweet Potatoes
🎯 Quick Verdict
Tomatoes are low-calorie, nutrient-dense, and hydrating, making them ideal for weight loss and refreshing meals. Sweet potatoes are higher in fiber, complex carbs, and key vitamins like vitamin A, making them suitable for energy and nutrient-dense diets. Choose tomatoes for lighter meals and sweet potatoes for filling, sustained energy options.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 18 per 100g | 86 per 100g | ✓ |
| Protein | 0.9g per 100g | 1.6g per 100g | − |
| Carbs | 3.9g per 100g | 20g per 100g | ✓ |
| Fat | 0.2g per 100g | 0.1g per 100g | − |
| Fiber | 1.2g per 100g | 3g per 100g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin A | 42 IU per 100g | 14,187 IU per 100g | ✓ |
| Vitamin C | 23.4mg per 100g | 2.4mg per 100g | ✓ |
| Potassium | 237mg per 100g | 337mg per 100g | ✓ |
| Calcium | 10mg per 100g | 30mg per 100g | ✓ |
| Iron | 0.27mg per 100g | 0.6mg per 100g | ✓ |
🏆 Category Winners
Protein
Both foods have similar low levels of protein.
Fiber
Sweet potatoes contain more than double the fiber per serving than tomatoes.
Calories
Tomatoes are significantly lower in calories, ideal for weight-loss diets.
Vitamins
Sweet potatoes excel in vitamin A, potassium, calcium, and iron, while tomatoes provide more vitamin C.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Not Compatible
Both are relatively higher in carbs compared to keto guidelines.
Vegan
Food 1: Compatible
Food 2: Compatible
Both are plant-based and non-animal derived.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither contains gluten.
Paleo
Food 1: Compatible
Food 2: Compatible
Both are whole, unprocessed foods suitable for paleo diets.
Low-Carb
Food 1: Compatible
Food 2: Not Compatible
Tomatoes are lower in carbs (3.9g per 100g) compared to sweet potatoes' 20g per 100g.
💪 Health Benefits Comparison
Food 1 Benefits
- Low in calories, ideal for weight management
- Hydrating and nutrient-packed, supporting overall health
- Rich in vitamin C for boosting immunity and skin health
Food 2 Benefits
- High in fiber for better digestive health
- Rich in vitamin A for vision and immune support
- Provides complex carbs for sustained energy levels
- Good source of potassium for heart and muscle function
✅ The Bottom Line
Tomatoes are best when aiming for low-calorie meals or hydrating nutrition. Sweet potatoes are more nutrient-dense and provide sustained energy, making them ideal for active lifestyles or energy-demanding diets. Choose tomatoes for salads and light snacks, and sweet potatoes for hearty meals or post-workout recovery.
Choose Food 1 for: Hydrating snacks, weight-loss diets, immune support
Choose Food 2 for: Energy supply, nutrient density, digestive health
