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Is tomato healthier than potato?

Potatoes contain drastically more vitamins, especially the B group, while tomatoes are rich in vitamin A, vitamin E, vitamin K which potatoes lack. Tomatoes contain fewer calories and carbohydrates. On the other hand, potatoes are rich in micronutrients such as calcium and potassium.

foodstruct.com - Potato vs Tomato - Health impact and Nutrition Comparison - Foodstruct

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Summary

Introduction

Tomatoes and potatoes came to Europe from South America. These crops were widely cultivated, and there are numerous varieties of both. The tomato and potato are also from the same genus. Having so many similarities, they differ in their nutritional content, which we are going to discuss in-depth in this article.

Classification

Tomato and potato belong to the genus Solanum, but their scientific names differ. Tomato is scientifically called Solanum lycopersicum, and potato is Solanum tuberosum.

Appearance

While having much in common, potatoes and tomatoes differ by appearance, including color, texture, and even the plant itself. The most popular potato variety is yellowish with a rugged texture, while the most common type of tomato is red with a soft texture.

Taste and Use

Potatoes and tomatoes also differ in their taste. While raw potatoes have a bitter taste, raw tomatoes are sweet. Both plants have many uses, but tomato is used raw in salads, while potatoes are usually boiled. Potatoes are also used as a separate dish as mashed or fried potatoes, while tomatoes are typically considered as an addition to dishes like salads or soups.

Growing Conditions

Tomatoes and potatoes also require different growing conditions. While tomatoes grow better in slightly acidic soils, potatoes require higher acidity levels. Moreover, potatoes usually grow in fall or winter and, in southern regions, in spring as well, whereas tomatoes grow during late spring and early summer. Nevertheless, with current advances in plant growth techniques and greenhouses, it is possible to grow plants all year long, imitating the required conditions.

Varieties

When it comes to varieties, it should be noted that there are dozens of varieties of both potatoes and tomatoes, and all differ in their taste and use. In the case of potatoes, the most common ones are the russet, red, yellow, white, purple, fingerling, and petite potatoes. The tomato varieties include cherry, cocktail, beefsteak, roma, celebrity, early girl, and grape tomatoes.

Nutrition

Like most vegetables, both tomatoes and potatoes are dense in water, but tomatoes are slightly richer with 94.5%. Their nutritional benefits have been well known for centuries; however, we will discuss them more in-depth below.

Calories

The ultimate winner in the calorie competition is the tomato, which contains about 4 times fewer calories than potatoes, with 18kcal per 100g.

Nevertheless, both tomatoes and potatoes are considered foods low in calories.

Protein and Fats

In the case of proteins, tomato contains the least amount, about 0.88g per 100g. Potato contains two times fewer fats than tomato, about 0.09g per 100g.

Carbohydrates

When talking about carbohydrates, potato contains about 17.5g per 100g, and tomato contains 4 times less, about 3.89g per 100g, making it a better option if you're on a low-carb diet. Tomatoes contain no sucrose; their sugar content is made up of glucose and fructose. While potatoes contain lower levels of glucose and fructose, they also contain sucrose.

Vitamins

Tomatoes and potatoes are foods with relatively vast amounts of vitamins, mainly the B group. While tomatoes contain drastically more vitamin A and vitamin K, they lack the B group vitamins, except for folate or vitamin B9. Both of these foods do not contain vitamin D and vitamin B12. However, they contain vitamin C, which is higher in potatoes.

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Have a look at the vitamin comparison chart below.

Vitamin Comparison Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food Potato 6 : 3 Tomato Contains more Vitamin C +43.8% Contains more Vitamin B1 +118.9% Contains more Vitamin B2 +68.4% Contains more Vitamin B3 +78.6% Contains more Vitamin B5 +231.5% Contains more Vitamin B6 +272.5% Contains more Vitamin A +41550% Contains more Vitamin E +5300% Contains more Vitamin K +295% Equal in Folate - 15 Potato Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5% Tomato Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 20% Contains more Vitamin C +43.8% Contains more Vitamin B1 +118.9% Contains more Vitamin B2 +68.4% Contains more Vitamin B3 +78.6% Contains more Vitamin B5 +231.5% Contains more Vitamin B6 +272.5% Contains more Vitamin A +41550% Contains more Vitamin E +5300% Contains more Vitamin K +295% Equal in Folate - 15

Minerals

Potatoes are the ultimate winners in the contest of mineral comparison.

Potatoes are richer in iron, calcium, potassium, magnesium, copper, zinc, and phosphorus, while tomatoes contain less sodium.

Below, you can find the visual comparison that shows the mineral difference.

Mineral Comparison Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food Potato 7 : 1 Tomato Contains more Calcium +20% Contains more Iron +200% Contains more Magnesium +109.1% Contains more Phosphorus +137.5% Contains more Potassium +79.3% Contains more Zinc +76.5% Contains more Copper +86.4% Contains less Sodium -16.7% Potato Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 31% 17% 25% 38% 1% 9% 37% Tomato Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 11% 8% 11% 21% 1% 5% 20% Contains more Calcium +20% Contains more Iron +200% Contains more Magnesium +109.1% Contains more Phosphorus +137.5% Contains more Potassium +79.3% Contains more Zinc +76.5% Contains more Copper +86.4% Contains less Sodium -16.7%

Glycemic Index

When it comes to the glycemic index, tomatoes win hands down. The glycemic index of tomatoes is 23, making it a low glycemic index food. That said, the glycemic index value of potatoes is 86 - nearly four times higher.

Acidity

Tomatoes are usually considered acidic foods with a pH value of around 4.6, while potatoes are likely to be less acidic with a pH of around 5.7. These values may vary based on the certain food type, making them slightly more or less acidic. However, when looking at the PRAL values (potential renal acid load) of both foods, they are likely to be more alkaline-forming. The PRAL of tomatoes is estimated to be -4.1, while the PRAL of potatoes is -6.6, making it a more alkaline-producing food than tomato.

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As it is well-known, vegetables are good options for weight loss due to their high water content and low calories. Like many others, potatoes and tomatoes can also be good options to consider. Tomatoes are relatively denser in water, containing fewer carbohydrates, making it an excellent option to consider for a low-carb diet. On the other hand, potatoes are not such a good option for weight loss due to their high glycemic index value and relatively high amounts of carbohydrates and calories.

Health Impact

Cardiovascular health

In one study performed in 2017, different kinds of vegetables were compared to affect cardiovascular diseases. Researchers found that even though the GI of potatoes is high, they can play a role in preventing cardiovascular disease in general. The study also found that a potato-rich diet may increase antioxidant potential. Regarding tomatoes, researchers state that they contain a bioactive component called lycopene, which exhibits high antioxidant, anti-hypertensive, hypolipidemic activities. Another compound found in tomatoes, sapogenol, demonstrates anti-atherogenic activity, which leads to a cardioprotective effect. Moreover, tomatoes contain more carotenoids than potatoes, making them rich in antioxidant capacity (1).

Diabetes

One study involving individuals with type 2 diabetes shows clear evidence that tomato consumption can positively affect such health conditions. Studies show that tomato consumption lowers blood pressure, increases apolipoprotein-A levels, and has no adverse effects on individuals with type 2 diabetes (3). Apolipoprotein-A is a major component of HDL ("good cholesterol") particles and has an anti-clotting effect. Its levels are crucial for heart disease monitoring.

Cancer

While it is not quite definite that tomatoes and potatoes can prevent cancer development, research shows such an effect. It is still unclear whether it is connected to a certain compound or a synergism between some biologically active components. Both tomatoes and potatoes contain compounds called glycoalkaloids, which play a role in preventing different types of cancer. On the other hand, cancer is a complex system consisting of different stages and mechanisms, so more in-depth studies are required. In general, we can say that both foods have positive effects on reducing cancer risk (4). Another study investigated the effects of tomatoes on preventing cancer development and found that tomatoes contain a unique compound called lycopene, which demonstrates anticancer activity and anti-inflammatory effects. However, it is proven that the compound alone is less effective than consuming whole tomatoes. The difficulty is connected to the fact that tomatoes contain various carotenoids, which can be effective antioxidants (5).

Downsides and Risks

Diabetes

Despite having so many positive effects, potatoes, especially french fries, can lead to the development of type 2 diabetes. Researchers state that those individuals whose daily potato consumption was greater than 283 g/day were 42% more likely to develop type 2 diabetes than those who consumed less than 132 g/day. Thus, potatoes should be consumed carefully (2).

In the case of tomatoes, no such evidence has been described yet.

References

foodstruct.com - Potato vs Tomato - Health impact and Nutrition Comparison - Foodstruct

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