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  6. Sun-dried tomato vs. Yam

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, vitamin A, potassium, vitamin B3, magnesium, and phosphorus.
  • Sun-dried tomato's daily need coverage for vitamin C is 94% more.
  • Sun-dried tomato has 30 times more sodium than yam. While sun-dried tomato has 266mg of sodium, yam has only 9mg.
  • The glycemic index of sun-dried tomato is lower.

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

Infographic

Sun-dried tomato 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 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
Yam
Yam
1
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 MagnesiumMagnesium +285.7%
Contains more CalciumCalcium +176.5%
Contains more PotassiumPotassium +91.8%
Contains more IronIron +396.3%
Contains more CopperCopper +165.7%
Contains more ZincZinc +225%
Contains more PhosphorusPhosphorus +152.7%
Contains more ManganeseManganese +17.4%
Contains more SeleniumSelenium +328.6%
Contains less SodiumSodium -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" 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 339% 21% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
Yam
Yam
3
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 +495.3%
Contains more Vitamin AVitamin A +814.3%
Contains more Vitamin B1Vitamin B1 +72.3%
Contains more Vitamin B2Vitamin B2 +1096.9%
Contains more Vitamin B3Vitamin B3 +557.6%
Contains more Vitamin B5Vitamin B5 +52.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.293mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~23µg

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Yam DV% diff.
Vitamin C 101.8mg 17.1mg 94%
Copper 0.473mg 0.178mg 33%
Vitamin B2 0.383mg 0.032mg 27%
Iron 2.68mg 0.54mg 27%
Potassium 1565mg 816mg 22%
Monounsaturated fat 8.663g 0.006g 22%
Fats 14.08g 0.17g 21%
Vitamin B3 3.63mg 0.552mg 19%
Magnesium 81mg 21mg 14%
Polyunsaturated fat 2.06g 0.076g 13%
Phosphorus 139mg 55mg 12%
Sodium 266mg 9mg 11%
Saturated fat 1.893g 0.037g 8%
Vitamin B1 0.193mg 0.112mg 7%
Fiber 5.8g 4.1g 7%
Protein 5.06g 1.53g 7%
Vitamin A 64µg 7µg 6%
Calories 213kcal 118kcal 5%
Zinc 0.78mg 0.24mg 5%
Selenium 3µg 0.7µg 4%
Manganese 0.466mg 0.397mg 3%
Choline 16.5mg 3%
Calcium 47mg 17mg 3%
Vitamin B5 0.479mg 0.314mg 3%
Carbs 23.33g 27.88g 2%
Vitamin K 2.3µg 2%
Vitamin B6 0.319mg 0.293mg 2%
Vitamin E 0.35mg 2%
Net carbs 17.53g 23.78g N/A
Sugar 0.5g N/A
Folate 23µg 23µg 0%
Tryptophan 0.037mg 0.012mg 0%
Threonine 0.128mg 0.054mg 0%
Isoleucine 0.121mg 0.052mg 0%
Leucine 0.185mg 0.096mg 0%
Lysine 0.186mg 0.059mg 0%
Methionine 0.044mg 0.021mg 0%
Phenylalanine 0.131mg 0.071mg 0%
Valine 0.13mg 0.062mg 0%
Histidine 0.077mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +230.7%
Contains more FatsFats +8182.4%
Contains more OtherOther +351.2%
Contains more CarbsCarbs +19.5%
Contains more WaterWater +29.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 69% 16%
Saturated fat: Sat. Fat 1.893 g
Monounsaturated fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 g
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +144283.3%
Contains more Poly. FatPolyunsaturated fat +2610.5%
Contains less Sat. FatSaturated fat -98%

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. 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.