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  6. Tomato paste vs. Yam

Tomato paste vs. Yam — In-Depth Nutrition Comparison

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What are the differences between tomato paste and yam?

  • Tomato paste is higher in iron, vitamin A, vitamin E, copper, vitamin B3, vitamin B2, selenium, vitamin K, and potassium, yet yam is higher in vitamin B6.
  • Tomato paste's daily need coverage for iron is 31% more.
  • Tomato paste has 12 times more vitamin E than yam. While tomato paste has 4.3mg of vitamin E, yam has only 0.35mg.

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

Infographic

Tomato paste 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 30% 11% 89% 112% 122% 17% 36% 7.7% 39% 29%
Yam
Yam
2
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 +100%
Contains more CalciumCalcium +111.8%
Contains more PotassiumPotassium +24.3%
Contains more IronIron +451.9%
Contains more CopperCopper +105.1%
Contains more ZincZinc +162.5%
Contains more PhosphorusPhosphorus +50.9%
Contains more SeleniumSelenium +657.1%
Contains less SodiumSodium -84.7%
Contains more ManganeseManganese +31.5%

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 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
Yam
Yam
4
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 +28.1%
Contains more Vitamin AVitamin A +985.7%
Contains more Vitamin EVitamin E +1128.6%
Contains more Vitamin B2Vitamin B2 +378.1%
Contains more Vitamin B3Vitamin B3 +457.2%
Contains more Vitamin KVitamin K +395.7%
Contains more CholineCholine +133.3%
Contains more Vitamin B1Vitamin B1 +86.7%
Contains more Vitamin B5Vitamin B5 +121.1%
Contains more Vitamin B6Vitamin B6 +35.6%
Contains more FolateFolate +91.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato paste Yam DV% diff.
Iron 2.98mg 0.54mg 31%
Vitamin E 4.3mg 0.35mg 26%
Copper 0.365mg 0.178mg 21%
Vitamin B3 3.076mg 0.552mg 16%
Vitamin B2 0.153mg 0.032mg 9%
Vitamin A 76µg 7µg 8%
Vitamin K 11.4µg 2.3µg 8%
Selenium 5.3µg 0.7µg 8%
Fructose 5.85g 7%
Vitamin B6 0.216mg 0.293mg 6%
Potassium 1014mg 816mg 6%
Protein 4.32g 1.53g 6%
Vitamin C 21.9mg 17.1mg 5%
Magnesium 42mg 21mg 5%
Choline 38.5mg 16.5mg 4%
Manganese 0.302mg 0.397mg 4%
Vitamin B1 0.06mg 0.112mg 4%
Phosphorus 83mg 55mg 4%
Zinc 0.63mg 0.24mg 4%
Vitamin B5 0.142mg 0.314mg 3%
Folate 12µg 23µg 3%
Carbs 18.91g 27.88g 3%
Sodium 59mg 9mg 2%
Calories 82kcal 118kcal 2%
Calcium 36mg 17mg 2%
Polyunsaturated fat 0.16g 0.076g 1%
Fats 0.47g 0.17g 0%
Net carbs 14.81g 23.78g N/A
Sugar 12.18g 0.5g N/A
Fiber 4.1g 4.1g 0%
Starch 0.22g 0%
Saturated fat 0.1g 0.037g 0%
Monounsaturated fat 0.067g 0.006g 0%
Tryptophan 0.031mg 0.012mg 0%
Threonine 0.133mg 0.054mg 0%
Isoleucine 0.089mg 0.052mg 0%
Leucine 0.124mg 0.096mg 0%
Lysine 0.134mg 0.059mg 0%
Methionine 0.027mg 0.021mg 0%
Phenylalanine 0.13mg 0.071mg 0%
Valine 0.088mg 0.062mg 0%
Histidine 0.071mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 19% 74% 3%
Protein: 4.32 g
Fats: 0.47 g
Carbs: 18.91 g
Water: 73.5 g
Other: 2.8 g
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +182.4%
Contains more FatsFats +176.5%
Contains more OtherOther +241.5%
Contains more CarbsCarbs +47.4%
~equal in Water ~69.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 20% 49%
Saturated fat: Sat. Fat 0.1 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.16 g
Yam
Yam
1
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 more Mono. FatMonounsaturated fat +1016.7%
Contains more Poly. FatPolyunsaturated fat +110.5%
Contains less Sat. FatSaturated fat -63%

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 paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/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.