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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+176.5%
Contains
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Iron
+396.3%
Contains
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Magnesium
+285.7%
Contains
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Phosphorus
+152.7%
Contains
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Potassium
+91.8%
Contains
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Zinc
+225%
Contains
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Copper
+165.7%
Contains
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Manganese
+17.4%
Contains
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Selenium
+328.6%
Contains
less
Sodium
-96.6%
Contains
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Calcium
+176.5%
Contains
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Iron
+396.3%
Contains
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Magnesium
+285.7%
Contains
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Phosphorus
+152.7%
Contains
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Potassium
+91.8%
Contains
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Zinc
+225%
Contains
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Copper
+165.7%
Contains
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Manganese
+17.4%
Contains
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Selenium
+328.6%
Contains
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains
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Vitamin A
+831.9%
Contains
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Vitamin C
+495.3%
Contains
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Vitamin B1
+72.3%
Contains
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Vitamin B2
+1096.9%
Contains
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Vitamin B3
+557.6%
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Vitamin B5
+52.5%
Equal in Vitamin B6 - 0.293
Equal in Folate - 23
Contains
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Vitamin A
+831.9%
Contains
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Vitamin C
+495.3%
Contains
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Vitamin B1
+72.3%
Contains
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Vitamin B2
+1096.9%
Contains
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Vitamin B3
+557.6%
Contains
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Vitamin B5
+52.5%
Equal in Vitamin B6 - 0.293
Equal in Folate - 23
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+230.7%
Contains
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Fats
+8182.4%
Contains
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Other
+351.2%
Contains
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Carbs
+19.5%
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Water
+29.3%
Protein:
5.06 g
Fats:
14.08 g
Carbs:
23.33 g
Water:
53.83 g
Other:
3.7 g
Protein:
1.53 g
Fats:
0.17 g
Carbs:
27.88 g
Water:
69.6 g
Other:
0.82 g
Contains
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Protein
+230.7%
Contains
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Fats
+8182.4%
Contains
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Other
+351.2%
Contains
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Carbs
+19.5%
Contains
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Water
+29.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+144283.3%
Contains
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Polyunsaturated fat
+2610.5%
Contains
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Saturated Fat
-98%
Saturated Fat:
1.893 g
Monounsaturated Fat:
8.663 g
Polyunsaturated fat:
2.06 g
Saturated Fat:
0.037 g
Monounsaturated Fat:
0.006 g
Polyunsaturated fat:
0.076 g
Contains
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Monounsaturated Fat
+144283.3%
Contains
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Polyunsaturated fat
+2610.5%
Contains
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Saturated Fat
-98%
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 Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 17.53g | 23.78g |
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| Protein | 5.06g | 1.53g |
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| Fats | 14.08g | 0.17g |
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| Carbs | 23.33g | 27.88g |
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| Calories | 213kcal | 118kcal |
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| Sugar | 0.5g |
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| Fiber | 5.8g | 4.1g |
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| Calcium | 47mg | 17mg |
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| Iron | 2.68mg | 0.54mg |
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| Magnesium | 81mg | 21mg |
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| Phosphorus | 139mg | 55mg |
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| Potassium | 1565mg | 816mg |
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| Sodium | 266mg | 9mg |
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| Zinc | 0.78mg | 0.24mg |
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| Copper | 0.473mg | 0.178mg |
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| Manganese | 0.466mg | 0.397mg |
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| Selenium | 3µg | 0.7µg |
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| Vitamin A | 1286IU | 138IU |
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| Vitamin A RAE | 64µg | 7µg |
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| Vitamin E | 0.35mg |
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| Vitamin C | 101.8mg | 17.1mg |
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| Vitamin B1 | 0.193mg | 0.112mg |
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| Vitamin B2 | 0.383mg | 0.032mg |
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| Vitamin B3 | 3.63mg | 0.552mg |
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| Vitamin B5 | 0.479mg | 0.314mg |
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| Vitamin B6 | 0.319mg | 0.293mg |
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| Folate | 23µg | 23µg | |
| Vitamin K | 2.3µg |
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| Tryptophan | 0.037mg | 0.012mg |
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| Threonine | 0.128mg | 0.054mg |
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| Isoleucine | 0.121mg | 0.052mg |
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| Leucine | 0.185mg | 0.096mg |
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| Lysine | 0.186mg | 0.059mg |
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| Methionine | 0.044mg | 0.021mg |
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| Phenylalanine | 0.131mg | 0.071mg |
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| Valine | 0.13mg | 0.062mg |
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| Histidine | 0.077mg | 0.034mg |
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| Saturated Fat | 1.893g | 0.037g |
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| Monounsaturated Fat | 8.663g | 0.006g |
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| Polyunsaturated fat | 2.06g | 0.076g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
62%
19%
Minerals Daily Need Coverage Score
66%
26%
Comparison summary
Which food contains less Sodium?
Yam contains less Sodium (difference - 257mg)
Which food is lower in Saturated Fat?
Yam is lower in Saturated Fat (difference - 1.856g)
Which food is cheaper?
Yam is cheaper (difference - $2.2)
Which food is lower in Sugar?
Sun-dried tomato is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Sun-dried tomato is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Sun-dried tomato is relatively richer in minerals
Which food is richer in vitamins?
Sun-dried tomato is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)