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  6. Yam vs. Tomato juice

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 and vitamin A.
  • 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 glycemic index of tomato juice 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Yam
Yam
10
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 19% 15% 14% 3% 8.1% 1.3% 8.9% 2.7%
Contains more MagnesiumMagnesium +90.9%
Contains more CalciumCalcium +70%
Contains more PotassiumPotassium +276%
Contains more IronIron +38.5%
Contains more CopperCopper +323.8%
Contains more ZincZinc +118.2%
Contains more PhosphorusPhosphorus +189.5%
Contains less SodiumSodium -10%
Contains more ManganeseManganese +483.8%
Contains more SeleniumSelenium +40%

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
5
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%
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 234% 7.7% 6.4% 0% 25% 18% 13% 0% 16% 0% 5.8% 15% 3.7%
Contains more Vitamin B1Vitamin B1 +12%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +318.6%
Contains more FolateFolate +15%
Contains more CholineCholine +142.6%
Contains more Vitamin CVitamin C +309.9%
Contains more Vitamin AVitamin A +228.6%
Contains more Vitamin B2Vitamin B2 +143.8%
Contains more Vitamin B3Vitamin B3 +21.9%
~equal in Vitamin E ~0.32mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.3µg

All nutrients comparison - raw data values

Nutrient Yam Tomato juice DV% diff.
Vitamin C 17.1mg 70.1mg 59%
Potassium 816mg 217mg 18%
Vitamin B6 0.293mg 0.07mg 17%
Fiber 4.1g 0.4g 15%
Copper 0.178mg 0.042mg 15%
Manganese 0.397mg 0.068mg 14%
Carbs 27.88g 3.53g 8%
Vitamin B5 0.314mg 6%
Calories 118kcal 17kcal 5%
Phosphorus 55mg 19mg 5%
Vitamin B2 0.032mg 0.078mg 4%
Choline 16.5mg 6.8mg 2%
Fructose 1.33g 2%
Vitamin A 7µg 23µg 2%
Iron 0.54mg 0.39mg 2%
Magnesium 21mg 11mg 2%
Zinc 0.24mg 0.11mg 1%
Calcium 17mg 10mg 1%
Folate 23µg 20µg 1%
Vitamin B1 0.112mg 0.1mg 1%
Protein 1.53g 0.85g 1%
Vitamin B3 0.552mg 0.673mg 1%
Fats 0.17g 0.29g 0%
Net carbs 23.78g 3.13g N/A
Sugar 0.5g 2.58g N/A
Sodium 9mg 10mg 0%
Vitamin E 0.35mg 0.32mg 0%
Selenium 0.7µg 0.5µg 0%
Vitamin K 2.3µg 2.3µg 0%
Saturated fat 0.037g 0.019g 0%
Monounsaturated fat 0.006g 0.005g 0%
Polyunsaturated fat 0.076g 0.027g 0%
Tryptophan 0.012mg 0.006mg 0%
Threonine 0.054mg 0.026mg 0%
Isoleucine 0.052mg 0.017mg 0%
Leucine 0.096mg 0.024mg 0%
Lysine 0.059mg 0.026mg 0%
Methionine 0.021mg 0.005mg 0%
Phenylalanine 0.071mg 0.026mg 0%
Valine 0.062mg 0.017mg 0%
Histidine 0.034mg 0.014mg 0%
Omega-3 - ALA 0.005g N/A
Omega-6 - Linoleic acid 0.022g N/A

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
37% 10% 53%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.027 g
Contains more Mono. FatMonounsaturated fat +20%
Contains more Poly. FatPolyunsaturated fat +181.5%
Contains less Sat. FatSaturated fat -48.6%

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. 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.