Sweet Potato vs Tomato
Side-by-side macro comparison. Sweet Potato vs Tomato per their standard serving sizes.
Macro Comparison Table
| Macro | Sweet Potato | Tomato | Difference |
|---|---|---|---|
| Calories | 90 cal | 22 cal | +309% Sweet |
| Protein | 2g | 1.1g | +82% Sweet |
| Carbs | 21g | 4.8g | +338% Sweet |
| Fat | 0.1g | 0.2g | -50% Sweet |
Differences shown relative to Sweet Potato. Positive = Sweet Potato has more.
Quick Take
Sweet Potato delivers 90 calories per serving with 2g protein, 21g carbs, and 0.1g fat. Tomato delivers 22 calories with 1.1g protein, 4.8g carbs, and 0.2g fat. The most meaningful difference: Tomato saves 68 calories per serving — meaningful over a week of meals. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Tomato gives you 68 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Tomato delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Sweet Potato brings 90 calories — useful when you're chasing a surplus and struggling to eat enough. Sweet Potato delivers 2g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Tomato fits cleanly into keto with only 4.8g carbs. Sweet Potato at 21g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Sweet Potato or Tomato?
Sweet Potato has more protein: 2g vs 1.1g per serving. That's a difference of 0.8999999999999999g.
Which has fewer calories, Sweet Potato or Tomato?
Tomato has 22 calories per serving vs 90 calories in Sweet Potato — a difference of 68 calories.
Is Sweet Potato or Tomato better for keto?
Tomato is the better keto choice at 4.8g carbs per serving vs 21g carbs in Sweet Potato.
Is Sweet Potato or Tomato better for weight loss?
For weight loss, Tomato gives you more calorie flexibility (68 cal less per serving). For preserving muscle during a deficit, Tomato delivers more protein per calorie. Most people on cuts benefit from Tomato.
Which Is Better for Your Goal?
🔥 Weight Loss
Tomato
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Sweet Potato
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Tomato
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
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Other ways Sweet Potato and Tomato stack up:
Full Sweet Potato guide • Full Tomato guide • All comparisons