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  6. Tomato juice vs. Yam

Tomato juice vs. Yam — In-Depth Nutrition Comparison

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What are the differences between tomato juice and yam?

  • Tomato juice is higher in vitamin C and vitamin A, 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 3 times more vitamin A than yam. While tomato juice has 450IU of vitamin A, yam has only 138IU.
  • The glycemic index of tomato juice is lower.

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

Infographic

Tomato juice 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 7.9% 3% 19% 15% 14% 3% 8.1% 1.3% 8.9% 2.7%
Yam
Yam
9
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 +90.9%
Contains more CalciumCalcium +70%
Contains more PotassiumPotassium +276%
Contains more IronIron +38.5%
Contains more CopperCopper +323.8%
Contains more ZincZinc +118.2%
Contains more PhosphorusPhosphorus +189.5%
Contains more ManganeseManganese +483.8%
Contains more SeleniumSelenium +40%
~equal in Sodium ~9mg

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
5
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 +309.9%
Contains more Vitamin AVitamin A +228.6%
Contains more Vitamin B2Vitamin B2 +143.8%
Contains more Vitamin B3Vitamin B3 +21.9%
Contains more Vitamin B1Vitamin B1 +12%
Contains more Vitamin B6Vitamin B6 +318.6%
Contains more FolateFolate +15%
Contains more CholineCholine +142.6%
~equal in Vitamin E ~0.35mg
~equal in Vitamin D ~0µg
~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 17.1mg 59%
Potassium 217mg 816mg 18%
Vitamin B6 0.07mg 0.293mg 17%
Fiber 0.4g 4.1g 15%
Copper 0.042mg 0.178mg 15%
Manganese 0.068mg 0.397mg 14%
Carbs 3.53g 27.88g 8%
Vitamin B5 0.314mg 6%
Calories 17kcal 118kcal 5%
Phosphorus 19mg 55mg 5%
Vitamin B2 0.078mg 0.032mg 4%
Choline 6.8mg 16.5mg 2%
Fructose 1.33g 2%
Vitamin A 23µg 7µg 2%
Iron 0.39mg 0.54mg 2%
Magnesium 11mg 21mg 2%
Zinc 0.11mg 0.24mg 1%
Calcium 10mg 17mg 1%
Folate 20µg 23µg 1%
Vitamin B1 0.1mg 0.112mg 1%
Protein 0.85g 1.53g 1%
Vitamin B3 0.673mg 0.552mg 1%
Fats 0.29g 0.17g 0%
Net carbs 3.13g 23.78g N/A
Sugar 2.58g 0.5g N/A
Sodium 10mg 9mg 0%
Vitamin E 0.32mg 0.35mg 0%
Selenium 0.5µg 0.7µg 0%
Vitamin K 2.3µg 2.3µg 0%
Saturated fat 0.019g 0.037g 0%
Monounsaturated fat 0.005g 0.006g 0%
Polyunsaturated fat 0.027g 0.076g 0%
Tryptophan 0.006mg 0.012mg 0%
Threonine 0.026mg 0.054mg 0%
Isoleucine 0.017mg 0.052mg 0%
Leucine 0.024mg 0.096mg 0%
Lysine 0.026mg 0.059mg 0%
Methionine 0.005mg 0.021mg 0%
Phenylalanine 0.026mg 0.071mg 0%
Valine 0.017mg 0.062mg 0%
Histidine 0.014mg 0.034mg 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
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more FatsFats +70.6%
Contains more WaterWater +35.4%
Contains more OtherOther +32.9%
Contains more ProteinProtein +80%
Contains more CarbsCarbs +689.8%

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
2
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 less Sat. FatSaturated fat -48.6%
Contains more Mono. FatMonounsaturated fat +20%
Contains more Poly. FatPolyunsaturated fat +181.5%

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/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.