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Yam vs. Tomato sauce — In-Depth Nutrition Comparison

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How are yam and tomato sauce different?

  • Yam is richer in potassium, vitamin B6, manganese, vitamin C, fiber, vitamin B1, and copper, while tomato sauce is higher in vitamin E, vitamin A, and iron.
  • Yam covers your daily need for potassium, 15% more than tomato sauce.
  • Yam contains 5 times more vitamin B1 than tomato sauce. Yam contains 0.112mg of vitamin B1, while tomato sauce contains 0.024mg.
  • Yam has a higher glycemic index (51) than tomato sauce (31).

Yam, raw and Tomato sauce, canned, no salt added types were used in this article.

Infographic

Yam vs Tomato sauce 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
8
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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +21.4%
Contains more PotassiumPotassium +174.7%
Contains more CopperCopper +54.8%
Contains more PhosphorusPhosphorus +103.7%
Contains less SodiumSodium -18.2%
Contains more ManganeseManganese +251.3%
Contains more SeleniumSelenium +16.7%
Contains more IronIron +77.8%
~equal in Zinc ~0.22mg

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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Contains more Vitamin CVitamin C +144.3%
Contains more Vitamin B1Vitamin B1 +366.7%
Contains more Vitamin B6Vitamin B6 +199%
Contains more FolateFolate +155.6%
Contains more CholineCholine +66.7%
Contains more Vitamin AVitamin A +214.3%
Contains more Vitamin EVitamin E +311.4%
Contains more Vitamin B2Vitamin B2 +103.1%
Contains more Vitamin B3Vitamin B3 +79.5%
Contains more Vitamin KVitamin K +21.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.309mg
~equal in Vitamin B12 ~0µg

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
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more ProteinProtein +27.5%
Contains more CarbsCarbs +425%
Contains more FatsFats +76.5%
Contains more WaterWater +31.1%
Contains more OtherOther +132.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
Contains less Sat. FatSaturated fat -9.8%
Contains more Mono. FatMonounsaturated fat +633.3%
Contains more Poly. FatPolyunsaturated fat +59.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Tomato sauce
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals 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 sauce DV% diff.
Potassium 816mg 297mg 15%
Vitamin B6 0.293mg 0.098mg 15%
Manganese 0.397mg 0.113mg 12%
Vitamin C 17.1mg 7mg 11%
Fiber 4.1g 1.5g 10%
Carbs 27.88g 5.31g 8%
Vitamin B1 0.112mg 0.024mg 7%
Vitamin E 0.35mg 1.44mg 7%
Copper 0.178mg 0.115mg 7%
Calories 118kcal 24kcal 5%
Iron 0.54mg 0.96mg 5%
Phosphorus 55mg 27mg 4%
Folate 23µg 9µg 4%
Vitamin B2 0.032mg 0.065mg 3%
Vitamin B3 0.552mg 0.991mg 3%
Fructose 1.67g 2%
Vitamin A 7µg 22µg 2%
Choline 16.5mg 9.9mg 1%
Magnesium 21mg 15mg 1%
Protein 1.53g 1.2g 1%
Fats 0.17g 0.3g 0%
Net carbs 23.78g 3.81g N/A
Calcium 17mg 14mg 0%
Sugar 0.5g 3.56g N/A
Zinc 0.24mg 0.22mg 0%
Sodium 9mg 11mg 0%
Selenium 0.7µg 0.6µg 0%
Vitamin B5 0.314mg 0.309mg 0%
Vitamin K 2.3µg 2.8µg 0%
Saturated fat 0.037g 0.041g 0%
Monounsaturated fat 0.006g 0.044g 0%
Polyunsaturated fat 0.076g 0.121g 0%
Tryptophan 0.012mg 0.009mg 0%
Threonine 0.054mg 0.037mg 0%
Isoleucine 0.052mg 0.025mg 0%
Leucine 0.096mg 0.034mg 0%
Lysine 0.059mg 0.037mg 0%
Methionine 0.021mg 0.008mg 0%
Phenylalanine 0.071mg 0.036mg 0%
Valine 0.062mg 0.025mg 0%
Histidine 0.034mg 0.02mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Tomato sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18%
Yam
12%
Tomato sauce
Minerals Daily Need Coverage Score
26%
Yam
15%
Tomato sauce

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 3.06g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 0.004g)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food is lower in glycemic index?
Tomato sauce
Tomato sauce is lower in glycemic index (difference - 20)
Which food is cheaper?
Tomato sauce
Tomato sauce 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

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 sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.