Tomato paste vs. Yam — In-Depth Nutrition Comparison
Compare
What are the differences between Tomato paste and Yam?
- Tomato paste is higher in Iron, Vitamin E , Copper, Vitamin B3, Vitamin B2, Selenium, Vitamin A RAE, 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
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.
Contains
more
Calcium
+111.8%
Contains
more
Iron
+451.9%
Contains
more
Magnesium
+100%
Contains
more
Phosphorus
+50.9%
Contains
more
Potassium
+24.3%
Contains
more
Zinc
+162.5%
Contains
more
Copper
+105.1%
Contains
more
Selenium
+657.1%
Contains
less
Sodium
-84.7%
Contains
more
Manganese
+31.5%
Contains
more
Calcium
+111.8%
Contains
more
Iron
+451.9%
Contains
more
Magnesium
+100%
Contains
more
Phosphorus
+50.9%
Contains
more
Potassium
+24.3%
Contains
more
Zinc
+162.5%
Contains
more
Copper
+105.1%
Contains
more
Selenium
+657.1%
Contains
less
Sodium
-84.7%
Contains
more
Manganese
+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.
:
Contains
more
Vitamin A
+1005.1%
Contains
more
Vitamin E
+1128.6%
Contains
more
Vitamin C
+28.1%
Contains
more
Vitamin B2
+378.1%
Contains
more
Vitamin B3
+457.2%
Contains
more
Vitamin K
+395.7%
Contains
more
Vitamin B1
+86.7%
Contains
more
Vitamin B5
+121.1%
Contains
more
Vitamin B6
+35.6%
Contains
more
Folate
+91.7%
Contains
more
Vitamin A
+1005.1%
Contains
more
Vitamin E
+1128.6%
Contains
more
Vitamin C
+28.1%
Contains
more
Vitamin B2
+378.1%
Contains
more
Vitamin B3
+457.2%
Contains
more
Vitamin K
+395.7%
Contains
more
Vitamin B1
+86.7%
Contains
more
Vitamin B5
+121.1%
Contains
more
Vitamin B6
+35.6%
Contains
more
Folate
+91.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Protein
+182.4%
Contains
more
Fats
+176.5%
Contains
more
Other
+241.5%
Contains
more
Carbs
+47.4%
Equal in Water - 69.6
Protein:
4.32 g
Fats:
0.47 g
Carbs:
18.91 g
Water:
73.5 g
Other:
2.8 g
Protein:
1.53 g
Fats:
0.17 g
Carbs:
27.88 g
Water:
69.6 g
Other:
0.82 g
Contains
more
Protein
+182.4%
Contains
more
Fats
+176.5%
Contains
more
Other
+241.5%
Contains
more
Carbs
+47.4%
Equal in Water - 69.6
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
more
Monounsaturated Fat
+1016.7%
Contains
more
Polyunsaturated fat
+110.5%
Contains
less
Saturated Fat
-63%
Saturated Fat:
0.1 g
Monounsaturated Fat:
0.067 g
Polyunsaturated fat:
0.16 g
Saturated Fat:
0.037 g
Monounsaturated Fat:
0.006 g
Polyunsaturated fat:
0.076 g
Contains
more
Monounsaturated Fat
+1016.7%
Contains
more
Polyunsaturated fat
+110.5%
Contains
less
Saturated Fat
-63%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 14.81g | 23.78g |
|
| Protein | 4.32g | 1.53g |
|
| Fats | 0.47g | 0.17g |
|
| Carbs | 18.91g | 27.88g |
|
| Calories | 82kcal | 118kcal |
|
| Starch | 0.22g |
|
|
| Fructose | 5.85g |
|
|
| Sugar | 12.18g | 0.5g |
|
| Fiber | 4.1g | 4.1g | |
| Calcium | 36mg | 17mg |
|
| Iron | 2.98mg | 0.54mg |
|
| Magnesium | 42mg | 21mg |
|
| Phosphorus | 83mg | 55mg |
|
| Potassium | 1014mg | 816mg |
|
| Sodium | 59mg | 9mg |
|
| Zinc | 0.63mg | 0.24mg |
|
| Copper | 0.365mg | 0.178mg |
|
| Manganese | 0.302mg | 0.397mg |
|
| Selenium | 5.3µg | 0.7µg |
|
| Vitamin A | 1525IU | 138IU |
|
| Vitamin A RAE | 76µg | 7µg |
|
| Vitamin E | 4.3mg | 0.35mg |
|
| Vitamin C | 21.9mg | 17.1mg |
|
| Vitamin B1 | 0.06mg | 0.112mg |
|
| Vitamin B2 | 0.153mg | 0.032mg |
|
| Vitamin B3 | 3.076mg | 0.552mg |
|
| Vitamin B5 | 0.142mg | 0.314mg |
|
| Vitamin B6 | 0.216mg | 0.293mg |
|
| Folate | 12µg | 23µg |
|
| Vitamin K | 11.4µg | 2.3µg |
|
| Tryptophan | 0.031mg | 0.012mg |
|
| Threonine | 0.133mg | 0.054mg |
|
| Isoleucine | 0.089mg | 0.052mg |
|
| Leucine | 0.124mg | 0.096mg |
|
| Lysine | 0.134mg | 0.059mg |
|
| Methionine | 0.027mg | 0.021mg |
|
| Phenylalanine | 0.13mg | 0.071mg |
|
| Valine | 0.088mg | 0.062mg |
|
| Histidine | 0.071mg | 0.034mg |
|
| Saturated Fat | 0.1g | 0.037g |
|
| Monounsaturated Fat | 0.067g | 0.006g |
|
| Polyunsaturated fat | 0.16g | 0.076g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
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
38%
19%
Minerals Daily Need Coverage Score
49%
26%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 11.68g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 50mg)
Which food is lower in Saturated Fat?
Yam is lower in Saturated Fat (difference - 0.063g)
Which food is lower in glycemic index?
Tomato paste is lower in glycemic index (difference - 6)
Which food is cheaper?
Tomato paste is cheaper (difference - $0.2)
Which food is richer in minerals?
Tomato paste is relatively richer in minerals
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.