Yam vs. Tomato soup — In-Depth Nutrition Comparison
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Significant differences between yam and tomato soup
- The amount of vitamin B6, copper, potassium, fiber, manganese, vitamin C, vitamin B1, folate, and phosphorus in yam is higher than in tomato soup.
- Yam covers your daily vitamin B6 needs 19% more than tomato soup.
- Yam contains less sodium.
- Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of tomato soup is 38.
Specific food types used in this comparison are Yam, raw and Soup, tomato, canned, prepared with equal volume water, commercial.
Infographic
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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 MagnesiumMagnesium | +200% |
| Contains more CalciumCalcium | +112.5% |
| Contains more PotassiumPotassium | +196.7% |
| Contains more IronIron | +86.2% |
| Contains more CopperCopper | +513.8% |
| Contains more ZincZinc | +166.7% |
| Contains more PhosphorusPhosphorus | +266.7% |
| Contains less SodiumSodium | -95.2% |
| Contains more ManganeseManganese | +492.5% |
| Contains more SeleniumSelenium | +114.3% |
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 CVitamin C | +171.4% |
| Contains more Vitamin EVitamin E | +105.9% |
| Contains more Vitamin B1Vitamin B1 | +460% |
| Contains more Vitamin B2Vitamin B2 | +357.1% |
| Contains more Vitamin B3Vitamin B3 | +31.4% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +597.6% |
| Contains more Vitamin KVitamin K | +53.3% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +161.9% |
| Contains more Vitamin AVitamin A | +42.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.53 g
Fats:
0.17 g
Carbs:
27.88 g
Water:
69.6 g
Other:
0.82 g
Protein:
0.71 g
Fats:
0.21 g
Carbs:
7.45 g
Water:
90.55 g
Other:
1.08 g
| Contains more ProteinProtein | +115.5% |
| Contains more CarbsCarbs | +274.2% |
| Contains more FatsFats | +23.5% |
| Contains more WaterWater | +30.1% |
| Contains more OtherOther | +31.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.037 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.076 g
Saturated fat:
Sat. Fat
0.056 g
Monounsaturated fat:
Mono. Fat
0.067 g
Polyunsaturated fat:
Poly. Fat
0.077 g
| Contains less Sat. FatSaturated fat | -33.9% |
| Contains more Mono. FatMonounsaturated fat | +1016.7% |
~equal in
Polyunsaturated fat
~0.077g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B6 | 0.293mg | 0.042mg | 19% |
| Copper | 0.178mg | 0.029mg | 17% |
| Potassium | 816mg | 275mg | 16% |
| Manganese | 0.397mg | 0.067mg | 14% |
| Fiber | 4.1g | 0.5g | 14% |
| Vitamin C | 17.1mg | 6.3mg | 12% |
| Vitamin B1 | 0.112mg | 0.02mg | 8% |
| Sodium | 9mg | 186mg | 8% |
| Carbs | 27.88g | 7.45g | 7% |
| Folate | 23µg | 0µg | 6% |
| Vitamin B5 | 0.314mg | 6% | |
| Phosphorus | 55mg | 15mg | 6% |
| Calories | 118kcal | 32kcal | 4% |
| Magnesium | 21mg | 7mg | 3% |
| Iron | 0.54mg | 0.29mg | 3% |
| Choline | 16.5mg | 6.3mg | 2% |
| Protein | 1.53g | 0.71g | 2% |
| Vitamin B2 | 0.032mg | 0.007mg | 2% |
| Zinc | 0.24mg | 0.09mg | 1% |
| Vitamin K | 2.3µg | 1.5µg | 1% |
| Vitamin E | 0.35mg | 0.17mg | 1% |
| Calcium | 17mg | 8mg | 1% |
| Selenium | 0.7µg | 1.5µg | 1% |
| Vitamin B3 | 0.552mg | 0.42mg | 1% |
| Fats | 0.17g | 0.21g | 0% |
| Net carbs | 23.78g | 6.95g | N/A |
| Sugar | 0.5g | 4.03g | N/A |
| Vitamin A | 7µg | 10µg | 0% |
| Saturated fat | 0.037g | 0.056g | 0% |
| Monounsaturated fat | 0.006g | 0.067g | 0% |
| Polyunsaturated fat | 0.076g | 0.077g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.054mg | 0% | |
| Isoleucine | 0.052mg | 0% | |
| Leucine | 0.096mg | 0% | |
| Lysine | 0.059mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.071mg | 0% | |
| Valine | 0.062mg | 0% | |
| Histidine | 0.034mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
5%
Minerals Daily Need Coverage Score
26%
10%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 3.53g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 177mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.019g)
Which food is richer in minerals?
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food is lower in glycemic index?
Tomato soup is lower in glycemic index (difference - 13)
Which food is cheaper?
Tomato soup is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)