Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Yam
  5. Compare
  6. Yam vs. Sun-dried tomato

Yam vs. Sun-dried tomato — In-Depth Nutrition Comparison

Compare

What are the differences between Yam and Sun-dried tomato?

  • Sun-dried tomato is richer than Yam in Vitamin C, Copper, Vitamin B2, Iron, Potassium, Vitamin B3, Magnesium, and Phosphorus.
  • Sun-dried tomato's daily need coverage for Vitamin C is 94% more.
  • The amount of Sodium in Yam is lower.

We used Yam, raw and Tomatoes, sun-dried, packed in oil, drained types in this article.

Infographic

Yam vs Sun-dried tomato 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.
Yam
Yam
1
:
9
Sun-dried tomato
Sun-dried tomato
Contains less Sodium -96.6%
Contains more Calcium +176.5%
Contains more Iron +396.3%
Contains more Magnesium +285.7%
Contains more Phosphorus +152.7%
Contains more Potassium +91.8%
Contains more Zinc +225%
Contains more Copper +165.7%
Contains more Manganese +17.4%
Contains more Selenium +328.6%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Sun-dried tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 101% 58% 60% 139% 35% 22% 158% 61% 17%
Contains less Sodium -96.6%
Contains more Calcium +176.5%
Contains more Iron +396.3%
Contains more Magnesium +285.7%
Contains more Phosphorus +152.7%
Contains more Potassium +91.8%
Contains more Zinc +225%
Contains more Copper +165.7%
Contains more Manganese +17.4%
Contains more Selenium +328.6%

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.
Yam
Yam
2
:
7
Sun-dried tomato
Sun-dried tomato
Contains more Vitamin A +831.9%
Contains more Vitamin C +495.3%
Contains more Vitamin B1 +72.3%
Contains more Vitamin B2 +1096.9%
Contains more Vitamin B3 +557.6%
Contains more Vitamin B5 +52.5%
Equal in Vitamin B6 - 0.319
Equal in Folate - 23
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%
Sun-dried tomato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 78% 0% 0% 340% 49% 89% 69% 29% 74% 18% 0% 0%
Contains more Vitamin A +831.9%
Contains more Vitamin C +495.3%
Contains more Vitamin B1 +72.3%
Contains more Vitamin B2 +1096.9%
Contains more Vitamin B3 +557.6%
Contains more Vitamin B5 +52.5%
Equal in Vitamin B6 - 0.319
Equal in Folate - 23

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
:
3
Sun-dried tomato
Sun-dried tomato
Contains more Carbs +19.5%
Contains more Water +29.3%
Contains more Protein +230.7%
Contains more Fats +8182.4%
Contains more Other +351.2%
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Sun-dried tomato
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
Contains more Carbs +19.5%
Contains more Water +29.3%
Contains more Protein +230.7%
Contains more Fats +8182.4%
Contains more Other +351.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
:
2
Sun-dried tomato
Sun-dried tomato
Contains less Saturated Fat -98%
Contains more Monounsaturated Fat +144283.3%
Contains more Polyunsaturated fat +2610.5%
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Sun-dried tomato
15% 69% 16%
Saturated Fat: 1.893 g
Monounsaturated Fat: 8.663 g
Polyunsaturated fat: 2.06 g
Contains less Saturated Fat -98%
Contains more Monounsaturated Fat +144283.3%
Contains more Polyunsaturated fat +2610.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Sun-dried tomato
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Yam Sun-dried tomato Opinion
Net carbs 23.78g 17.53g Yam
Protein 1.53g 5.06g Sun-dried tomato
Fats 0.17g 14.08g Sun-dried tomato
Carbs 27.88g 23.33g Yam
Calories 118kcal 213kcal Sun-dried tomato
Sugar 0.5g Sun-dried tomato
Fiber 4.1g 5.8g Sun-dried tomato
Calcium 17mg 47mg Sun-dried tomato
Iron 0.54mg 2.68mg Sun-dried tomato
Magnesium 21mg 81mg Sun-dried tomato
Phosphorus 55mg 139mg Sun-dried tomato
Potassium 816mg 1565mg Sun-dried tomato
Sodium 9mg 266mg Yam
Zinc 0.24mg 0.78mg Sun-dried tomato
Copper 0.178mg 0.473mg Sun-dried tomato
Manganese 0.397mg 0.466mg Sun-dried tomato
Selenium 0.7µg 3µg Sun-dried tomato
Vitamin A 138IU 1286IU Sun-dried tomato
Vitamin A RAE 7µg 64µg Sun-dried tomato
Vitamin E 0.35mg Yam
Vitamin C 17.1mg 101.8mg Sun-dried tomato
Vitamin B1 0.112mg 0.193mg Sun-dried tomato
Vitamin B2 0.032mg 0.383mg Sun-dried tomato
Vitamin B3 0.552mg 3.63mg Sun-dried tomato
Vitamin B5 0.314mg 0.479mg Sun-dried tomato
Vitamin B6 0.293mg 0.319mg Sun-dried tomato
Folate 23µg 23µg
Vitamin K 2.3µg Yam
Tryptophan 0.012mg 0.037mg Sun-dried tomato
Threonine 0.054mg 0.128mg Sun-dried tomato
Isoleucine 0.052mg 0.121mg Sun-dried tomato
Leucine 0.096mg 0.185mg Sun-dried tomato
Lysine 0.059mg 0.186mg Sun-dried tomato
Methionine 0.021mg 0.044mg Sun-dried tomato
Phenylalanine 0.071mg 0.131mg Sun-dried tomato
Valine 0.062mg 0.13mg Sun-dried tomato
Histidine 0.034mg 0.077mg Sun-dried tomato
Saturated Fat 0.037g 1.893g Yam
Monounsaturated Fat 0.006g 8.663g Sun-dried tomato
Polyunsaturated fat 0.076g 2.06g Sun-dried tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Sun-dried tomato
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
19%
Yam
62%
Sun-dried tomato
Minerals Daily Need Coverage Score
26%
Yam
66%
Sun-dried tomato

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 257mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 1.856g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $2.2)
Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Sun-dried tomato
Sun-dried tomato is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Sun-dried tomato
Sun-dried tomato is relatively richer in minerals
Which food is richer in vitamins?
Sun-dried tomato
Sun-dried tomato is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients
  2. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.