Sweet Potato vs Tomato: Nutrition & Calories Compare

Discover the Nutritional Gems: Sweet Potato and Tomato

Both sweet potatoes and tomatoes are celebrated for their health benefits, taste, and versatility in culinary creations. Before diving into a detailed comparison of sweet potato vs tomato, let's appreciate some interesting facts about these nutritious staples. Sweet potatoes, with their rich, orange flesh, are not only a powerhouse of vitamins but also have a historical legacy of cultivation dating back thousands of years. On the other hand, tomatoes, with their juicy redness, have conquered the world's cuisines with their indispensable flavor and are packed with antioxidants.

The Nutritional Face-off

When comparing sweet potato vs tomato calories and their nutritional content, it's clear that both bring unique benefits to the table. Sweet potatoes are a dense source of energy, vitamins, and minerals. They boast an impressive calorie count of 86 calories per 100 grams, primarily from their high carbohydrate content of 20.12 grams. This makes them an excellent energy source for those needing a boost. Furthermore, sweet potatoes are a champion of dietary fiber, providing 3 grams per serving, which aids in digestion and promotes a feeling of fullness.

Tomatoes, on the other hand, are remarkably low in calories, with just 18 calories per 100 grams, making them a perfect addition to weight-loss diets. Despite their low-calorie count, tomatoes pack a nutritious punch with 3.9 grams of carbohydrates and 1.2 grams of dietary fiber. They are also a better source of vitamin C and vitamin K, essential for immune function and blood clotting, respectively.

Nutrient-by-Nutrient Comparison

When it comes to tomato vs sweet potato nutrition, each has its own set of nutritional superpowers. Sweet potatoes are an unparalleled source of vitamin A, with a whopping 14187 IU per 100 grams, vital for vision health, immune function, and skin integrity. They also lead in potassium and magnesium, minerals crucial for heart health and muscle function.

Tomatoes shine with their vitamin C content, offering 13 mg per 100 grams. They are also rich in antioxidants like lycopene, which has been linked to reduced risk of heart disease and cancer. Furthermore, tomatoes have a higher content of vitamin E and vitamin K compared to sweet potatoes, making them excellent for skin health and blood clotting.

What Should You Choose?

Deciding between sweet potato and tomato depends on your nutritional needs and culinary preferences. For those looking for a low-calorie option rich in vitamins C and E, tomatoes are the go-to. Meanwhile, if you're seeking a more filling option that's packed with vitamin A and dietary fiber, sweet potatoes are your best bet.

In the end, both sweet potatoes and tomatoes offer unique nutritional benefits that can complement a healthy, balanced diet. Instead of choosing one over the other, incorporating both into your meals can provide a wide range of nutrients vital for maintaining optimal health. So, whether you roast sweet potatoes for a hearty side dish or slice fresh tomatoes for a vibrant salad, you're making a delicious choice for your well-being.