Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Tomato juice vs Yam - In-Depth Nutrition Comparison

Compare

What are the differences between Tomato juice and Yam?

  • Tomato juice is higher in Vitamin C, yet Yam is higher in Potassium, Vitamin B6, Copper, Fiber, Manganese and Phosphorus.
  • Tomato juice's daily need coverage for Vitamin C is 59% more.
  • Tomato juice has 5 times more Sugars than Yam. While Tomato juice has 2.58g of Sugars, Yam has only 0.5g.

We used Tomato juice, canned, without salt added and Yam, raw types in this article.

Infographic

Tomato juice vs Yam infographic
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Yam
Contains more Iron +38.5%
Contains more Calcium +70%
Contains more Potassium +276%
Contains more Magnesium +90.9%
Contains more Copper +323.8%
Contains more Zinc +118.2%
Contains more Phosphorus +189.5%
Equal in Sodium - 9
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 3% 20% 8% 14% 3% 9% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Contains more Iron +38.5%
Contains more Calcium +70%
Contains more Potassium +276%
Contains more Magnesium +90.9%
Contains more Copper +323.8%
Contains more Zinc +118.2%
Contains more Phosphorus +189.5%
Equal in Sodium - 9

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
:
5
Yam
Contains more Vitamin C +309.9%
Contains more Vitamin A +226.1%
Contains more Vitamin B2 +143.8%
Contains more Vitamin B3 +21.9%
Contains more Vitamin B1 +12%
Contains more Vitamin B6 +318.6%
Contains more Folate +15%
Equal in Vitamin E - 0.35
Equal in Vitamin K - 2.3
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 234% 27% 7% 0% 25% 18% 13% 0% 17% 0% 6% 15%
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 +309.9%
Contains more Vitamin A +226.1%
Contains more Vitamin B2 +143.8%
Contains more Vitamin B3 +21.9%
Contains more Vitamin B1 +12%
Contains more Vitamin B6 +318.6%
Contains more Folate +15%
Equal in Vitamin E - 0.35
Equal in Vitamin K - 2.3

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
30
Tomato juice
19
Yam
Mineral Summary Score
9
Tomato juice
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 the food
Protein
5%
Tomato juice
9%
Yam
Carbohydrates
4%
Tomato juice
28%
Yam
Fats
1%
Tomato juice
1%
Yam

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tomato juice Yam
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Tomato juice Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Comparison summary

Which food contains less Sugars?
Yam
Yam contains less Sugars (difference - 2.08g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 1mg)
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 - 0.018g)
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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Tomato juice Yam Opinion
Calories 17 118 Yam
Protein 0.85 1.53 Yam
Fats 0.29 0.17 Tomato juice
Vitamin C 70.1 17.1 Tomato juice
Carbs 3.53 27.88 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.39 0.54 Yam
Calcium 10 17 Yam
Potassium 217 816 Yam
Magnesium 11 21 Yam
Sugars 2.58 0.5 Yam
Fiber 0.4 4.1 Yam
Copper 0.042 0.178 Yam
Zinc 0.11 0.24 Yam
Starch
Phosphorus 19 55 Yam
Sodium 10 9 Yam
Vitamin A 450 138 Tomato juice
Vitamin E 0.32 0.35 Yam
Vitamin D 0 0
Vitamin B1 0.1 0.112 Yam
Vitamin B2 0.078 0.032 Tomato juice
Vitamin B3 0.673 0.552 Tomato juice
Vitamin B5 0.314 Yam
Vitamin B6 0.07 0.293 Yam
Vitamin B12 0 0
Vitamin K 2.3 2.3
Folate 20 23 Yam
Trans Fat 0 0
Saturated Fat 0.019 0.037 Tomato juice
Monounsaturated Fat 0.005 0.006 Yam
Polyunsaturated fat 0.027 0.076 Yam
Tryptophan 0.006 0.012 Yam
Threonine 0.026 0.054 Yam
Isoleucine 0.017 0.052 Yam
Leucine 0.024 0.096 Yam
Lysine 0.026 0.059 Yam
Methionine 0.005 0.021 Yam
Phenylalanine 0.026 0.071 Yam
Valine 0.017 0.062 Yam
Histidine 0.014 0.034 Yam
Fructose 1.33 Tomato juice

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 of 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/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.