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Yam vs Tomato juice - In-Depth Nutrition Comparison

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What are the differences between Yam and Tomato juice?

  • Yam is higher in Potassium, Vitamin B6, Copper, Fiber, Manganese, and Phosphorus, yet Tomato juice is higher in Vitamin C.
  • Tomato juice's daily need coverage for Vitamin C is 59% more.
  • Yam has 10 times more Fiber than Tomato juice. While Yam has 4.1g of Fiber, Tomato juice has only 0.4g.
  • The amount of Sugar in Yam is lower.

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

Infographic

Yam vs Tomato juice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
Yam
8
:
0
Tomato juice
Tomato juice
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%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Tomato juice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 8% 9% 20% 2% 3% 14%
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%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
Yam
5
:
4
Tomato juice
Tomato juice
Contains more Vitamin B1 +12%
Contains more Vitamin B6 +318.6%
Contains more Folate +15%
Contains more Vitamin A +226.1%
Contains more Vitamin C +309.9%
Contains more Vitamin B2 +143.8%
Contains more Vitamin B3 +21.9%
Equal in Vitamin E - 0.32
Equal in Vitamin K - 2.3
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%
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%
Contains more Vitamin B1 +12%
Contains more Vitamin B6 +318.6%
Contains more Folate +15%
Contains more Vitamin A +226.1%
Contains more Vitamin C +309.9%
Contains more Vitamin B2 +143.8%
Contains more Vitamin B3 +21.9%
Equal in Vitamin E - 0.32
Equal in Vitamin K - 2.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
:
3
Tomato juice
Tomato juice
Contains more Protein +80%
Contains more Carbs +689.8%
Contains more Fats +70.6%
Contains more Water +35.4%
Contains more Other +32.9%
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Tomato juice
4% 94%
Protein: 0.85 g
Fats: 0.29 g
Carbs: 3.53 g
Water: 94.24 g
Other: 1.09 g
Contains more Protein +80%
Contains more Carbs +689.8%
Contains more Fats +70.6%
Contains more Water +35.4%
Contains more Other +32.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
2
:
1
Tomato juice
Tomato juice
Contains more Monounsaturated Fat +20%
Contains more Polyunsaturated fat +181.5%
Contains less Saturated Fat -48.6%
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Tomato juice
37% 10% 53%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.027 g
Contains more Monounsaturated Fat +20%
Contains more Polyunsaturated fat +181.5%
Contains less Saturated Fat -48.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Yam Tomato juice
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 Yam Tomato juice Opinion
Net carbs 23.78g 3.13g Yam
Protein 1.53g 0.85g Yam
Fats 0.17g 0.29g Tomato juice
Carbs 27.88g 3.53g Yam
Calories 118kcal 17kcal Yam
Fructose 1.33g Tomato juice
Sugar 0.5g 2.58g Yam
Fiber 4.1g 0.4g Yam
Calcium 17mg 10mg Yam
Iron 0.54mg 0.39mg Yam
Magnesium 21mg 11mg Yam
Phosphorus 55mg 19mg Yam
Potassium 816mg 217mg Yam
Sodium 9mg 10mg Yam
Zinc 0.24mg 0.11mg Yam
Copper 0.178mg 0.042mg Yam
Vitamin A 138IU 450IU Tomato juice
Vitamin A RAE 7µg 23µg Tomato juice
Vitamin E 0.35mg 0.32mg Yam
Vitamin C 17.1mg 70.1mg Tomato juice
Vitamin B1 0.112mg 0.1mg Yam
Vitamin B2 0.032mg 0.078mg Tomato juice
Vitamin B3 0.552mg 0.673mg Tomato juice
Vitamin B5 0.314mg Yam
Vitamin B6 0.293mg 0.07mg Yam
Folate 23µg 20µg Yam
Vitamin K 2.3µg 2.3µg
Tryptophan 0.012mg 0.006mg Yam
Threonine 0.054mg 0.026mg Yam
Isoleucine 0.052mg 0.017mg Yam
Leucine 0.096mg 0.024mg Yam
Lysine 0.059mg 0.026mg Yam
Methionine 0.021mg 0.005mg Yam
Phenylalanine 0.071mg 0.026mg Yam
Valine 0.062mg 0.017mg Yam
Histidine 0.034mg 0.014mg Yam
Saturated Fat 0.037g 0.019g Tomato juice
Monounsaturated Fat 0.006g 0.005g Yam
Polyunsaturated fat 0.076g 0.027g 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
Yam Tomato juice
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
19%
Yam
30%
Tomato juice
Minerals Daily Need Coverage Score
25%
Yam
9%
Tomato juice

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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients
  2. Tomato juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170545/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.