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
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.
| 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.
| Contains more Vitamin CVitamin C | +350% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
0 g
Carbs:
9.38 g
Water:
88 g
Other:
2.62 g
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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
18%
Minerals Daily Need Coverage Score
6%
26%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 5.75g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 460mg)
Which food is richer in minerals?
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food is lower in Saturated fat?
Pico de gallo is lower in Saturated fat (difference - 0.037g)
Which food is lower in glycemic index?
Pico de gallo is lower in glycemic index (difference - 51)
Which food is cheaper?
Pico de gallo is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)