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Sun-dried tomato vs Yam - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 257mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 1.856g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $2.2)
Which food contains less Sugars?
Sun-dried tomato
Sun-dried tomato contains less Sugars (difference - 0.5g)
Which food is lower in glycemic index?
Sun-dried tomato
Sun-dried tomato is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Sun-dried tomato
Sun-dried tomato is relatively richer in minerals
Which food is richer in vitamins?
Sun-dried tomato
Sun-dried tomato is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sun-dried tomato Yam
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sun-dried tomato Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
67
Sun-dried tomato
16
Yam
Mineral Summary Score
52
Sun-dried tomato
19
Yam

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
:
1
Yam
Contains more Iron +396.3%
Contains more Calcium +176.5%
Contains more Potassium +91.8%
Contains more Magnesium +285.7%
Contains more Copper +165.7%
Contains more Zinc +225%
Contains more Phosphorus +152.7%
Contains less Sodium -96.6%
Contains more Iron +396.3%
Contains more Calcium +176.5%
Contains more Potassium +91.8%
Contains more Magnesium +285.7%
Contains more Copper +165.7%
Contains more Zinc +225%
Contains more Phosphorus +152.7%
Contains less Sodium -96.6%

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
:
2
Yam
Contains more Vitamin C +495.3%
Contains more Vitamin A +831.9%
Contains more Vitamin B1 +72.3%
Contains more Vitamin B2 +1096.9%
Contains more Vitamin B3 +557.6%
Contains more Vitamin B5 +52.5%
Equal in Vitamin B6 - 0.293
Contains more Vitamin C +495.3%
Contains more Vitamin A +831.9%
Contains more Vitamin B1 +72.3%
Contains more Vitamin B2 +1096.9%
Contains more Vitamin B3 +557.6%
Contains more Vitamin B5 +52.5%
Equal in Vitamin B6 - 0.293

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
30%
Sun-dried tomato
9%
Yam
Carbohydrates
23%
Sun-dried tomato
28%
Yam
Fats
65%
Sun-dried tomato
1%
Yam

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sun-dried tomato Yam Opinion
Calories 213 118 Sun-dried tomato
Protein 5.06 1.53 Sun-dried tomato
Fats 14.08 0.17 Sun-dried tomato
Vitamin C 101.8 17.1 Sun-dried tomato
Carbs 23.33 27.88 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 2.68 0.54 Sun-dried tomato
Calcium 47 17 Sun-dried tomato
Potassium 1565 816 Sun-dried tomato
Magnesium 81 21 Sun-dried tomato
Sugars 0.5 Yam
Fiber 5.8 4.1 Sun-dried tomato
Copper 0.473 0.178 Sun-dried tomato
Zinc 0.78 0.24 Sun-dried tomato
Starch
Phosphorus 139 55 Sun-dried tomato
Sodium 266 9 Yam
Vitamin A 1286 138 Sun-dried tomato
Vitamin E 0.35 Yam
Vitamin D 0 0
Vitamin B1 0.193 0.112 Sun-dried tomato
Vitamin B2 0.383 0.032 Sun-dried tomato
Vitamin B3 3.63 0.552 Sun-dried tomato
Vitamin B5 0.479 0.314 Sun-dried tomato
Vitamin B6 0.319 0.293 Sun-dried tomato
Vitamin B12 0 0
Vitamin K 2.3 Yam
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 1.893 0.037 Yam
Monounsaturated Fat 8.663 0.006 Sun-dried tomato
Polyunsaturated fat 2.06 0.076 Sun-dried tomato
Tryptophan 0.037 0.012 Sun-dried tomato
Threonine 0.128 0.054 Sun-dried tomato
Isoleucine 0.121 0.052 Sun-dried tomato
Leucine 0.185 0.096 Sun-dried tomato
Lysine 0.186 0.059 Sun-dried tomato
Methionine 0.044 0.021 Sun-dried tomato
Phenylalanine 0.131 0.071 Sun-dried tomato
Valine 0.13 0.062 Sun-dried tomato
Histidine 0.077 0.034 Sun-dried tomato
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.