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Pico de gallo vs. Yam — In-Depth Nutrition Comparison

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How are pico de gallo and yam different?

  • Yam is higher than pico de gallo in vitamin C and iron.
  • Pico de gallo covers your daily need for sodium, 20% more than yam.
  • Pico de gallo contains 13 times more sugar than yam. Pico de gallo contains 6.25g of sugar, while yam contains 0.5g.
  • Yam is lower in sodium.

PACE, Pico De Gallo and Yam, raw types were used in this article.

Infographic

Pico de gallo vs Yam infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 61% 0% 0%
Yam
Yam
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more CalciumCalcium +∞%
Contains more IronIron +∞%
Contains less SodiumSodium -98.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Yam
Yam
11
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin CVitamin C +350%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 g
Yam
Yam
3
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more WaterWater +26.4%
Contains more OtherOther +219.5%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +197.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pico de gallo Yam
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pico de gallo Yam DV% diff.
Potassium 816mg 24%
Vitamin B6 0.293mg 23%
Copper 0.178mg 20%
Sodium 469mg 9mg 20%
Manganese 0.397mg 17%
Fiber 4.1g 16%
Vitamin C 3.8mg 17.1mg 15%
Vitamin B1 0.112mg 9%
Phosphorus 55mg 8%
Iron 0mg 0.54mg 7%
Folate 23µg 6%
Carbs 9.38g 27.88g 6%
Vitamin B5 0.314mg 6%
Magnesium 21mg 5%
Calories 31kcal 118kcal 4%
Choline 16.5mg 3%
Protein 0g 1.53g 3%
Vitamin B3 0.552mg 3%
Vitamin K 2.3µg 2%
Calcium 0mg 17mg 2%
Zinc 0.24mg 2%
Vitamin B2 0.032mg 2%
Vitamin E 0.35mg 2%
Selenium 0.7µg 1%
Vitamin A 7µg 1%
Polyunsaturated fat 0.076g 1%
Fats 0g 0.17g 0%
Net carbs 9.38g 23.78g N/A
Sugar 6.25g 0.5g N/A
Saturated fat 0g 0.037g 0%
Monounsaturated fat 0.006g 0%
Tryptophan 0.012mg 0%
Threonine 0.054mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.059mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.071mg 0%
Valine 0.062mg 0%
Histidine 0.034mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pico de gallo Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
1%
Pico de gallo
18%
Yam
Minerals Daily Need Coverage Score
6%
Pico de gallo
26%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 5.75g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 460mg)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Saturated fat?
Pico de gallo
Pico de gallo is lower in Saturated fat (difference - 0.037g)
Which food is lower in glycemic index?
Pico de gallo
Pico de gallo is lower in glycemic index (difference - 51)
Which food is cheaper?
Pico de gallo
Pico de gallo is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.