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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, 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 Sugar than Yam. While Tomato juice has 2.58g of Sugar, 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
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.
Tomato juice
Tomato juice
0
:
10
Yam
Yam
Contains more Calcium +70%
Contains more Iron +38.5%
Contains more Magnesium +90.9%
Contains more Phosphorus +189.5%
Contains more Potassium +276%
Contains more Zinc +118.2%
Contains more Copper +323.8%
Contains more Manganese +483.8%
Contains more Selenium +40%
Equal in Sodium - 9
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 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Calcium +70%
Contains more Iron +38.5%
Contains more Magnesium +90.9%
Contains more Phosphorus +189.5%
Contains more Potassium +276%
Contains more Zinc +118.2%
Contains more Copper +323.8%
Contains more Manganese +483.8%
Contains more Selenium +40%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tomato juice
Tomato juice
4
:
5
Yam
Yam
Contains more Vitamin A +226.1%
Contains more Vitamin C +309.9%
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
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 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin A +226.1%
Contains more Vitamin C +309.9%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tomato juice
Tomato juice
3
:
2
Yam
Yam
Contains more Fats +70.6%
Contains more Water +35.4%
Contains more Other +32.9%
Contains more Protein +80%
Contains more Carbs +689.8%
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
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Fats +70.6%
Contains more Water +35.4%
Contains more Other +32.9%
Contains more Protein +80%
Contains more Carbs +689.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tomato juice
Tomato juice
1
:
2
Yam
Yam
Contains less Saturated Fat -48.6%
Contains more Monounsaturated Fat +20%
Contains more Polyunsaturated fat +181.5%
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: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains less Saturated Fat -48.6%
Contains more Monounsaturated Fat +20%
Contains more Polyunsaturated fat +181.5%

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 23.78g Yam
Protein 0.85g 1.53g Yam
Fats 0.29g 0.17g Tomato juice
Carbs 3.53g 27.88g Yam
Calories 17kcal 118kcal Yam
Fructose 1.33g Tomato juice
Sugar 2.58g 0.5g Yam
Fiber 0.4g 4.1g Yam
Calcium 10mg 17mg Yam
Iron 0.39mg 0.54mg Yam
Magnesium 11mg 21mg Yam
Phosphorus 19mg 55mg Yam
Potassium 217mg 816mg Yam
Sodium 10mg 9mg Yam
Zinc 0.11mg 0.24mg Yam
Copper 0.042mg 0.178mg Yam
Manganese 0.068mg 0.397mg Yam
Selenium 0.5µg 0.7µg Yam
Vitamin A 450IU 138IU Tomato juice
Vitamin A RAE 23µg 7µg Tomato juice
Vitamin E 0.32mg 0.35mg Yam
Vitamin C 70.1mg 17.1mg Tomato juice
Vitamin B1 0.1mg 0.112mg Yam
Vitamin B2 0.078mg 0.032mg Tomato juice
Vitamin B3 0.673mg 0.552mg Tomato juice
Vitamin B5 0.314mg Yam
Vitamin B6 0.07mg 0.293mg Yam
Folate 20µg 23µg Yam
Vitamin K 2.3µg 2.3µg
Tryptophan 0.006mg 0.012mg Yam
Threonine 0.026mg 0.054mg Yam
Isoleucine 0.017mg 0.052mg Yam
Leucine 0.024mg 0.096mg Yam
Lysine 0.026mg 0.059mg Yam
Methionine 0.005mg 0.021mg Yam
Phenylalanine 0.026mg 0.071mg Yam
Valine 0.017mg 0.062mg Yam
Histidine 0.014mg 0.034mg Yam
Saturated Fat 0.019g 0.037g Tomato juice
Monounsaturated Fat 0.005g 0.006g Yam
Polyunsaturated fat 0.027g 0.076g 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

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
19%
Yam
Minerals Daily Need Coverage Score
8%
Tomato juice
26%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (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 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

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.