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Yam vs Tomato juice - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Yam
Yam contains less Sugars (difference - 2.08g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food is lower in Saturated Fat?
Tomato juice
Tomato juice is lower in Saturated Fat (difference - 0.018g)
Which food is cheaper?
Tomato juice
Tomato juice is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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.
Yam Tomato juice
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Yam Tomato juice
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
16
Yam
37
Tomato juice
Mineral Summary Score
19
Yam
6
Tomato juice

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
Yam
8
:
Contains more Iron +38.5%
Contains more Calcium +70%
Contains more Potassium +276%
Contains more Magnesium +90.9%
Contains more Copper +323.8%
Contains more Zinc +118.2%
Contains more Phosphorus +189.5%
Contains more Iron +38.5%
Contains more Calcium +70%
Contains more Potassium +276%
Contains more Magnesium +90.9%
Contains more Copper +323.8%
Contains more Zinc +118.2%
Contains more Phosphorus +189.5%

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
Yam
4
:
Contains more Vitamin B1 +12%
Contains more Vitamin B6 +318.6%
Contains more Vitamin C +309.9%
Contains more Vitamin A +226.1%
Contains more Vitamin B2 +143.8%
Contains more Vitamin B3 +21.9%
Equal in Vitamin E - 0.32
Equal in Vitamin K - 2.3
Contains more Vitamin B1 +12%
Contains more Vitamin B6 +318.6%
Contains more Vitamin C +309.9%
Contains more Vitamin A +226.1%
Contains more Vitamin B2 +143.8%
Contains more Vitamin B3 +21.9%
Equal in Vitamin E - 0.32
Equal in Vitamin K - 2.3

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
9%
Yam
5%
Tomato juice
Carbohydrates
28%
Yam
4%
Tomato juice
Fats
1%
Yam
1%
Tomato juice

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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 Yam Tomato juice Opinion
Calories 118 17 Yam
Protein 1.53 0.85 Yam
Fats 0.17 0.29 Tomato juice
Vitamin C 17.1 70.1 Tomato juice
Carbs 27.88 3.53 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 0.39 Yam
Calcium 17 10 Yam
Potassium 816 217 Yam
Magnesium 21 11 Yam
Sugars 0.5 2.58 Tomato juice
Fiber 4.1 0.4 Yam
Copper 0.178 0.042 Yam
Zinc 0.24 0.11 Yam
Starch
Phosphorus 55 19 Yam
Sodium 9 10 Yam
Vitamin A 138 450 Tomato juice
Vitamin E 0.35 0.32 Yam
Vitamin D 0 0
Vitamin B1 0.112 0.1 Yam
Vitamin B2 0.032 0.078 Tomato juice
Vitamin B3 0.552 0.673 Tomato juice
Vitamin B5 0.314 Yam
Vitamin B6 0.293 0.07 Yam
Vitamin B12 0 0
Vitamin K 2.3 2.3
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.037 0.019 Tomato juice
Monounsaturated Fat 0.006 0.005 Yam
Polyunsaturated fat 0.076 0.027 Yam
Tryptophan 0.012 0.006 Yam
Threonine 0.054 0.026 Yam
Isoleucine 0.052 0.017 Yam
Leucine 0.096 0.024 Yam
Lysine 0.059 0.026 Yam
Methionine 0.021 0.005 Yam
Phenylalanine 0.071 0.026 Yam
Valine 0.062 0.017 Yam
Histidine 0.034 0.014 Yam
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.