Yam vs. Tomato — In-Depth Nutrition Comparison
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Significant differences between yam and tomatoes
- Yam has more potassium, vitamin B6, copper, manganese, fiber, and vitamin B1; however, tomatoes are richer in vitamin A.
- Yam covers your daily potassium needs 17% more than tomatoes.
- Tomatoes have 4 times less vitamin B6 than yam. Yam has 0.293mg of vitamin B6, while tomatoes have 0.08mg.
- Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of tomatoes is 23.
Specific food types used in this comparison are Yam, raw and Tomatoes, red, ripe, raw, year round average.
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 | +90.9% |
| Contains more CalciumCalcium | +70% |
| Contains more PotassiumPotassium | +244.3% |
| Contains more IronIron | +100% |
| Contains more CopperCopper | +201.7% |
| Contains more ZincZinc | +41.2% |
| Contains more PhosphorusPhosphorus | +129.2% |
| Contains more ManganeseManganese | +248.2% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -44.4% |
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 | +24.8% |
| Contains more Vitamin B1Vitamin B1 | +202.7% |
| Contains more Vitamin B2Vitamin B2 | +68.4% |
| Contains more Vitamin B5Vitamin B5 | +252.8% |
| Contains more Vitamin B6Vitamin B6 | +266.3% |
| Contains more FolateFolate | +53.3% |
| Contains more CholineCholine | +146.3% |
| Contains more Vitamin AVitamin A | +500% |
| Contains more Vitamin EVitamin E | +54.3% |
| Contains more Vitamin KVitamin K | +243.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Potassium | 816mg | 237mg | 17% |
| Vitamin B6 | 0.293mg | 0.08mg | 16% |
| Copper | 0.178mg | 0.059mg | 13% |
| Fiber | 4.1g | 1.2g | 12% |
| Manganese | 0.397mg | 0.114mg | 12% |
| Carbs | 27.88g | 3.89g | 8% |
| Vitamin B1 | 0.112mg | 0.037mg | 6% |
| Vitamin K | 2.3µg | 7.9µg | 5% |
| Vitamin B5 | 0.314mg | 0.089mg | 5% |
| Calories | 118kcal | 18kcal | 5% |
| Vitamin C | 17.1mg | 13.7mg | 4% |
| Phosphorus | 55mg | 24mg | 4% |
| Vitamin A | 7µg | 42µg | 4% |
| Iron | 0.54mg | 0.27mg | 3% |
| Fructose | 1.37g | 2% | |
| Choline | 16.5mg | 6.7mg | 2% |
| Magnesium | 21mg | 11mg | 2% |
| Folate | 23µg | 15µg | 2% |
| Calcium | 17mg | 10mg | 1% |
| Zinc | 0.24mg | 0.17mg | 1% |
| Vitamin E | 0.35mg | 0.54mg | 1% |
| Selenium | 0.7µg | 0µg | 1% |
| Protein | 1.53g | 0.88g | 1% |
| Vitamin B2 | 0.032mg | 0.019mg | 1% |
| Fats | 0.17g | 0.2g | 0% |
| Net carbs | 23.78g | 2.69g | N/A |
| Sugar | 0.5g | 2.63g | N/A |
| Sodium | 9mg | 5mg | 0% |
| Vitamin B3 | 0.552mg | 0.594mg | 0% |
| Saturated fat | 0.037g | 0.028g | 0% |
| Monounsaturated fat | 0.006g | 0.031g | 0% |
| Polyunsaturated fat | 0.076g | 0.083g | 0% |
| Tryptophan | 0.012mg | 0.006mg | 0% |
| Threonine | 0.054mg | 0.027mg | 0% |
| Isoleucine | 0.052mg | 0.018mg | 0% |
| Leucine | 0.096mg | 0.025mg | 0% |
| Lysine | 0.059mg | 0.027mg | 0% |
| Methionine | 0.021mg | 0.006mg | 0% |
| Phenylalanine | 0.071mg | 0.027mg | 0% |
| Valine | 0.062mg | 0.018mg | 0% |
| Histidine | 0.034mg | 0.014mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +73.9% |
| Contains more CarbsCarbs | +616.7% |
| Contains more OtherOther | +60.8% |
| Contains more FatsFats | +17.6% |
| Contains more WaterWater | +35.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -24.3% |
| Contains more Mono. FatMonounsaturated fat | +416.7% |
~equal in
Polyunsaturated fat
~0.083g