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  6. Tomato juice vs. Yam

Tomato juice vs. Yam — In-Depth Nutrition Comparison

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How are tomato juice and yam different?

  • Tomato juice is richer in vitamin C and vitamin A, while yam is higher in fiber, potassium, manganese, copper, and vitamin B6.
  • Tomato juice covers your daily need for vitamin C, 64% more than yam.
  • Tomato juice contains 4 times more vitamin A than yam. Tomato juice contains 450IU of vitamin A, while yam contains 122IU.
  • Yam has a higher glycemic index (51) than tomato juice (31).

Tomato juice, canned, without salt added and Yam, cooked, boiled, drained, or baked, without salt types were used in this article.

Infographic

Tomato juice 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" 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 7.9% 3% 19% 15% 14% 3% 8.1% 1.3% 8.9% 2.7%
Yam
Yam
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
Contains more MagnesiumMagnesium +63.6%
Contains more CalciumCalcium +40%
Contains more PotassiumPotassium +208.8%
Contains more IronIron +33.3%
Contains more CopperCopper +261.9%
Contains more ZincZinc +81.8%
Contains more PhosphorusPhosphorus +157.9%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +445.6%
Contains more SeleniumSelenium +40%

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 234% 7.7% 6.4% 0% 25% 18% 13% 0% 16% 0% 5.8% 15% 3.7%
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 40% 2% 6.8% 0% 24% 6.5% 10% 19% 53% 0% 5.8% 12% 8.8%
Contains more Vitamin CVitamin C +479.3%
Contains more Vitamin AVitamin A +283.3%
Contains more Vitamin B2Vitamin B2 +178.6%
Contains more Vitamin B3Vitamin B3 +21.9%
Contains more FolateFolate +25%
Contains more Vitamin B6Vitamin B6 +225.7%
Contains more CholineCholine +138.2%
~equal in Vitamin E ~0.34mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.095mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.3µg

All nutrients comparison - raw data values

Nutrient Tomato juice Yam DV% diff.
Vitamin C 70.1mg 12.1mg 64%
Fiber 0.4g 3.9g 14%
Manganese 0.068mg 0.371mg 13%
Potassium 217mg 670mg 13%
Vitamin B6 0.07mg 0.228mg 12%
Copper 0.042mg 0.152mg 12%
Carbs 3.53g 27.48g 8%
Vitamin B5 0.311mg 6%
Calories 17kcal 116kcal 5%
Phosphorus 19mg 49mg 4%
Vitamin B2 0.078mg 0.028mg 4%
Choline 6.8mg 16.2mg 2%
Fructose 1.33g 2%
Vitamin A 23µg 6µg 2%
Iron 0.39mg 0.52mg 2%
Magnesium 11mg 18mg 2%
Zinc 0.11mg 0.2mg 1%
Folate 20µg 16µg 1%
Protein 0.85g 1.49g 1%
Vitamin B3 0.673mg 0.552mg 1%
Fats 0.29g 0.14g 0%
Net carbs 3.13g 23.58g N/A
Calcium 10mg 14mg 0%
Sugar 2.58g 0.49g N/A
Sodium 10mg 8mg 0%
Vitamin E 0.32mg 0.34mg 0%
Selenium 0.5µg 0.7µg 0%
Vitamin B1 0.1mg 0.095mg 0%
Vitamin K 2.3µg 2.3µg 0%
Saturated fat 0.019g 0.029g 0%
Monounsaturated fat 0.005g 0.005g 0%
Polyunsaturated fat 0.027g 0.06g 0%
Tryptophan 0.006mg 0.012mg 0%
Threonine 0.026mg 0.052mg 0%
Isoleucine 0.017mg 0.05mg 0%
Leucine 0.024mg 0.094mg 0%
Lysine 0.026mg 0.058mg 0%
Methionine 0.005mg 0.02mg 0%
Phenylalanine 0.026mg 0.069mg 0%
Valine 0.017mg 0.06mg 0%
Histidine 0.014mg 0.033mg 0%
Omega-3 - ALA 0.005g N/A
Omega-6 - Linoleic acid 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 0.85 g
Fats: 0.29 g
Carbs: 3.53 g
Water: 94.24 g
Other: 1.09 g
Yam
Yam
2
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more FatsFats +107.1%
Contains more WaterWater +34.4%
Contains more OtherOther +43.4%
Contains more ProteinProtein +75.3%
Contains more CarbsCarbs +678.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 10% 53%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.027 g
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains less Sat. FatSaturated fat -34.5%
Contains more Poly. FatPolyunsaturated fat +122.2%
~equal in Monounsaturated fat ~0.005g

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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. Tomato juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170545/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.