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Yam vs Tomato - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Yam
Yam contains less Sugars (difference - 2.13g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 1)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.2)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.009g)
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
Lower in Sugars ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat 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
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
16
Tomato
Mineral Summary Score
19
Yam
7
Tomato

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
7
:
1
Tomato
Contains more Iron +100%
Contains more Calcium +70%
Contains more Potassium +244.3%
Contains more Magnesium +90.9%
Contains more Copper +201.7%
Contains more Zinc +41.2%
Contains more Phosphorus +129.2%
Contains less Sodium -44.4%
Contains more Iron +100%
Contains more Calcium +70%
Contains more Potassium +244.3%
Contains more Magnesium +90.9%
Contains more Copper +201.7%
Contains more Zinc +41.2%
Contains more Phosphorus +129.2%
Contains less Sodium -44.4%

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
5
:
4
Tomato
Contains more Vitamin C +24.8%
Contains more Vitamin B1 +202.7%
Contains more Vitamin B2 +68.4%
Contains more Vitamin B5 +252.8%
Contains more Vitamin B6 +266.3%
Contains more Vitamin A +503.6%
Contains more Vitamin E +54.3%
Contains more Vitamin K +243.5%
Equal in Vitamin B3 - 0.594
Contains more Vitamin C +24.8%
Contains more Vitamin B1 +202.7%
Contains more Vitamin B2 +68.4%
Contains more Vitamin B5 +252.8%
Contains more Vitamin B6 +266.3%
Contains more Vitamin A +503.6%
Contains more Vitamin E +54.3%
Contains more Vitamin K +243.5%
Equal in Vitamin B3 - 0.594

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
Carbohydrates
28%
Yam
4%
Tomato
Fats
1%
Yam
1%
Tomato

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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 Opinion
Calories 118 18 Yam
Protein 1.53 0.88 Yam
Fats 0.17 0.2 Tomato
Vitamin C 17.1 13.7 Yam
Carbs 27.88 3.89 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 0.27 Yam
Calcium 17 10 Yam
Potassium 816 237 Yam
Magnesium 21 11 Yam
Sugars 0.5 2.63 Tomato
Fiber 4.1 1.2 Yam
Copper 0.178 0.059 Yam
Zinc 0.24 0.17 Yam
Starch 0 Tomato
Phosphorus 55 24 Yam
Sodium 9 5 Tomato
Vitamin A 138 833 Tomato
Vitamin E 0.35 0.54 Tomato
Vitamin D 0 0
Vitamin B1 0.112 0.037 Yam
Vitamin B2 0.032 0.019 Yam
Vitamin B3 0.552 0.594 Tomato
Vitamin B5 0.314 0.089 Yam
Vitamin B6 0.293 0.08 Yam
Vitamin B12 0 0
Vitamin K 2.3 7.9 Tomato
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.037 0.028 Tomato
Monounsaturated Fat 0.006 0.031 Tomato
Polyunsaturated fat 0.076 0.083 Tomato
Tryptophan 0.012 0.006 Yam
Threonine 0.054 0.027 Yam
Isoleucine 0.052 0.018 Yam
Leucine 0.096 0.025 Yam
Lysine 0.059 0.027 Yam
Methionine 0.021 0.006 Yam
Phenylalanine 0.071 0.027 Yam
Valine 0.062 0.018 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.