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

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What are the differences between Sun-dried tomato and Yam?

  • Sun-dried tomato is richer than Yam in Vitamin C, Copper, Vitamin B2, Iron, Potassium, Vitamin B3, Magnesium, and Phosphorus.
  • Sun-dried tomato's daily need coverage for Vitamin C is 94% more.
  • Sun-dried tomato has 51 times more Saturated Fat than Yam. While Sun-dried tomato has 1.893g of Saturated Fat, Yam has only 0.037g.

We used Tomatoes, sun-dried, packed in oil, drained and Yam, raw types in this article.

Infographic

Sun-dried tomato vs Yam infographic
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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
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%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 101% 15% 139% 58% 158% 22% 60% 35%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
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
Equal in Folate - 23
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 340% 78% 0% 0% 49% 89% 69% 29% 74% 0% 0% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
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
Equal in Folate - 23

Comparison summary table

Pay attention to 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 Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Yam Opinion
Calories 213kcal 118kcal Sun-dried tomato
Protein 5.06g 1.53g Sun-dried tomato
Fats 14.08g 0.17g Sun-dried tomato
Vitamin C 101.8mg 17.1mg Sun-dried tomato
Net carbs 17.53g 23.78g Yam
Carbs 23.33g 27.88g Yam
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 2.68mg 0.54mg Sun-dried tomato
Calcium 47mg 17mg Sun-dried tomato
Potassium 1565mg 816mg Sun-dried tomato
Magnesium 81mg 21mg Sun-dried tomato
Sugar g 0.5g Sun-dried tomato
Fiber 5.8g 4.1g Sun-dried tomato
Copper 0.473mg 0.178mg Sun-dried tomato
Zinc 0.78mg 0.24mg Sun-dried tomato
Starch g g
Phosphorus 139mg 55mg Sun-dried tomato
Sodium 266mg 9mg Yam
Vitamin A 1286IU 138IU Sun-dried tomato
Vitamin E mg 0.35mg Yam
Vitamin D 0µg 0µg
Vitamin B1 0.193mg 0.112mg Sun-dried tomato
Vitamin B2 0.383mg 0.032mg Sun-dried tomato
Vitamin B3 3.63mg 0.552mg Sun-dried tomato
Vitamin B5 0.479mg 0.314mg Sun-dried tomato
Vitamin B6 0.319mg 0.293mg Sun-dried tomato
Vitamin B12 0µg 0µg
Vitamin K µg 2.3µg Yam
Folate 23µg 23µg
Trans Fat 0g 0g
Saturated Fat 1.893g 0.037g Yam
Monounsaturated Fat 8.663g 0.006g Sun-dried tomato
Polyunsaturated fat 2.06g 0.076g Sun-dried tomato
Tryptophan 0.037mg 0.012mg Sun-dried tomato
Threonine 0.128mg 0.054mg Sun-dried tomato
Isoleucine 0.121mg 0.052mg Sun-dried tomato
Leucine 0.185mg 0.096mg Sun-dried tomato
Lysine 0.186mg 0.059mg Sun-dried tomato
Methionine 0.044mg 0.021mg Sun-dried tomato
Phenylalanine 0.131mg 0.071mg Sun-dried tomato
Valine 0.13mg 0.062mg Sun-dried tomato
Histidine 0.077mg 0.034mg Sun-dried tomato
Fructose g g

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
62
Sun-dried tomato
19
Yam
Mineral Summary Score
73
Sun-dried tomato
25
Yam

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 food.
Protein
30%
Sun-dried tomato
9%
Yam
Carbohydrates
23%
Sun-dried tomato
28%
Yam
Fats
65%
Sun-dried tomato
1%
Yam

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 is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Sun-dried tomato
Sun-dried tomato is lower in glycemic index (difference - 21)
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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/nutrients
  2. 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.