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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, while Yam is higher in Fiber, Potassium, Manganese, Copper, and Vitamin B6.
  • Tomato juice covers your daily need of Vitamin C 64% more than Yam.
  • Tomato juice contains 5 times more Sugar than Yam. Tomato juice contains 2.58g of Sugar, while Yam contains 0.49g.

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.
Tomato juice
Tomato juice
0
:
10
Yam
Yam
Contains more Calcium +40%
Contains more Iron +33.3%
Contains more Magnesium +63.6%
Contains more Phosphorus +157.9%
Contains more Potassium +208.8%
Contains less Sodium -20%
Contains more Zinc +81.8%
Contains more Copper +261.9%
Contains more Manganese +445.6%
Contains more Selenium +40%
Tomato juice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 8% 9% 20% 2% 3% 14% 9% 3%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Contains more Calcium +40%
Contains more Iron +33.3%
Contains more Magnesium +63.6%
Contains more Phosphorus +157.9%
Contains more Potassium +208.8%
Contains less Sodium -20%
Contains more Zinc +81.8%
Contains more Copper +261.9%
Contains more Manganese +445.6%
Contains more Selenium +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.
Tomato juice
Tomato juice
6
:
3
Yam
Yam
Contains more Vitamin A +268.9%
Contains more Vitamin C +479.3%
Contains more Vitamin B2 +178.6%
Contains more Vitamin B3 +21.9%
Contains more Folate +25%
Contains more Vitamin B6 +225.7%
Equal in Vitamin E - 0.34
Equal in Vitamin B1 - 0.095
Equal in Vitamin K - 2.3
Tomato juice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 7% 0% 234% 25% 18% 13% 0% 17% 15% 0% 6%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Contains more Vitamin A +268.9%
Contains more Vitamin C +479.3%
Contains more Vitamin B2 +178.6%
Contains more Vitamin B3 +21.9%
Contains more Folate +25%
Contains more Vitamin B6 +225.7%
Equal in Vitamin E - 0.34
Equal in Vitamin B1 - 0.095
Equal in Vitamin K - 2.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tomato juice
Tomato juice
3
:
2
Yam
Yam
Contains more Fats +107.1%
Contains more Water +34.4%
Contains more Other +43.4%
Contains more Protein +75.3%
Contains more Carbs +678.5%
Tomato juice
4% 94%
Protein: 0.85 g
Fats: 0.29 g
Carbs: 3.53 g
Water: 94.24 g
Other: 1.09 g
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more Fats +107.1%
Contains more Water +34.4%
Contains more Other +43.4%
Contains more Protein +75.3%
Contains more Carbs +678.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tomato juice
Tomato juice
1
:
1
Yam
Yam
Contains less Saturated Fat -34.5%
Contains more Polyunsaturated fat +122.2%
Equal in Monounsaturated Fat - 0.005
Tomato juice
37% 10% 53%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.027 g
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Contains less Saturated Fat -34.5%
Contains more Polyunsaturated fat +122.2%
Equal in Monounsaturated Fat - 0.005

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tomato juice Yam
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tomato juice Yam Opinion
Net carbs 3.13g 23.58g Yam
Protein 0.85g 1.49g Yam
Fats 0.29g 0.14g Tomato juice
Carbs 3.53g 27.48g Yam
Calories 17kcal 116kcal Yam
Fructose 1.33g Tomato juice
Sugar 2.58g 0.49g Yam
Fiber 0.4g 3.9g Yam
Calcium 10mg 14mg Yam
Iron 0.39mg 0.52mg Yam
Magnesium 11mg 18mg Yam
Phosphorus 19mg 49mg Yam
Potassium 217mg 670mg Yam
Sodium 10mg 8mg Yam
Zinc 0.11mg 0.2mg Yam
Copper 0.042mg 0.152mg Yam
Manganese 0.068mg 0.371mg Yam
Selenium 0.5µg 0.7µg Yam
Vitamin A 450IU 122IU Tomato juice
Vitamin A RAE 23µg 6µg Tomato juice
Vitamin E 0.32mg 0.34mg Yam
Vitamin C 70.1mg 12.1mg Tomato juice
Vitamin B1 0.1mg 0.095mg Tomato juice
Vitamin B2 0.078mg 0.028mg Tomato juice
Vitamin B3 0.673mg 0.552mg Tomato juice
Vitamin B5 0.311mg Yam
Vitamin B6 0.07mg 0.228mg Yam
Folate 20µg 16µg Tomato juice
Vitamin K 2.3µg 2.3µg
Tryptophan 0.006mg 0.012mg Yam
Threonine 0.026mg 0.052mg Yam
Isoleucine 0.017mg 0.05mg Yam
Leucine 0.024mg 0.094mg Yam
Lysine 0.026mg 0.058mg Yam
Methionine 0.005mg 0.02mg Yam
Phenylalanine 0.026mg 0.069mg Yam
Valine 0.017mg 0.06mg Yam
Histidine 0.014mg 0.033mg Yam
Saturated Fat 0.019g 0.029g Tomato juice
Monounsaturated Fat 0.005g 0.005g
Polyunsaturated fat 0.027g 0.06g Yam
Omega-6 - Linoleic acid 0.022g Tomato juice
Omega-3 - ALA 0.005g Tomato juice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato juice Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
30%
Tomato juice
15%
Yam
Minerals Daily Need Coverage Score
8%
Tomato juice
23%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 2.09g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 2mg)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food is lower in Saturated Fat?
Tomato juice
Tomato juice is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Tomato juice
Tomato juice is lower in glycemic index (difference - 20)
Which food is cheaper?
Tomato juice
Tomato juice is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.