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Yam vs Sun-dried tomato - In-Depth Nutrition Comparison

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What are the differences between Yam and Sun-dried tomato?

  • Sun-dried tomato is richer than Yam in Vitamin C, Copper, Vitamin B2, Iron, Potassium, Vitamin B3, Magnesium, and Phosphorus.
  • Sun-dried tomato's daily need coverage for Vitamin C is 94% more.
  • The amount of Sodium in Yam is lower.

We used Yam, raw and Tomatoes, sun-dried, packed in oil, drained types in this article.

Infographic

Yam vs Sun-dried tomato 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
Contains less Sodium -96.6%
Contains more Calcium +176.5%
Contains more Iron +396.3%
Contains more Magnesium +285.7%
Contains more Phosphorus +152.7%
Contains more Potassium +91.8%
Contains more Zinc +225%
Contains more Copper +165.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 101% 58% 60% 139% 35% 22% 158%
Contains less Sodium -96.6%
Contains more Calcium +176.5%
Contains more Iron +396.3%
Contains more Magnesium +285.7%
Contains more Phosphorus +152.7%
Contains more Potassium +91.8%
Contains more Zinc +225%
Contains more Copper +165.7%

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
2
:
Contains more Vitamin A +831.9%
Contains more Vitamin C +495.3%
Contains more Vitamin B1 +72.3%
Contains more Vitamin B2 +1096.9%
Contains more Vitamin B3 +557.6%
Contains more Vitamin B5 +52.5%
Equal in Vitamin B6 - 0.319
Equal in Folate - 23
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 78% 0% 0% 340% 49% 89% 69% 29% 74% 18% 0% 0%
Contains more Vitamin A +831.9%
Contains more Vitamin C +495.3%
Contains more Vitamin B1 +72.3%
Contains more Vitamin B2 +1096.9%
Contains more Vitamin B3 +557.6%
Contains more Vitamin B5 +52.5%
Equal in Vitamin B6 - 0.319
Equal in Folate - 23

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 Sun-dried tomato
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Yam Sun-dried tomato Opinion
Net carbs 23.78g 17.53g Yam
Protein 1.53g 5.06g Sun-dried tomato
Fats 0.17g 14.08g Sun-dried tomato
Carbs 27.88g 23.33g Yam
Calories 118kcal 213kcal Sun-dried tomato
Starch g g
Fructose g g
Sugar 0.5g g Sun-dried tomato
Fiber 4.1g 5.8g Sun-dried tomato
Calcium 17mg 47mg Sun-dried tomato
Iron 0.54mg 2.68mg Sun-dried tomato
Magnesium 21mg 81mg Sun-dried tomato
Phosphorus 55mg 139mg Sun-dried tomato
Potassium 816mg 1565mg Sun-dried tomato
Sodium 9mg 266mg Yam
Zinc 0.24mg 0.78mg Sun-dried tomato
Copper 0.178mg 0.473mg Sun-dried tomato
Vitamin A 138IU 1286IU Sun-dried tomato
Vitamin E 0.35mg mg Yam
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 17.1mg 101.8mg Sun-dried tomato
Vitamin B1 0.112mg 0.193mg Sun-dried tomato
Vitamin B2 0.032mg 0.383mg Sun-dried tomato
Vitamin B3 0.552mg 3.63mg Sun-dried tomato
Vitamin B5 0.314mg 0.479mg Sun-dried tomato
Vitamin B6 0.293mg 0.319mg Sun-dried tomato
Folate 23µg 23µg
Vitamin B12 0µg 0µg
Vitamin K 2.3µg µg Yam
Tryptophan 0.012mg 0.037mg Sun-dried tomato
Threonine 0.054mg 0.128mg Sun-dried tomato
Isoleucine 0.052mg 0.121mg Sun-dried tomato
Leucine 0.096mg 0.185mg Sun-dried tomato
Lysine 0.059mg 0.186mg Sun-dried tomato
Methionine 0.021mg 0.044mg Sun-dried tomato
Phenylalanine 0.071mg 0.131mg Sun-dried tomato
Valine 0.062mg 0.13mg Sun-dried tomato
Histidine 0.034mg 0.077mg Sun-dried tomato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.037g 1.893g Yam
Monounsaturated Fat 0.006g 8.663g Sun-dried tomato
Polyunsaturated fat 0.076g 2.06g Sun-dried tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Sun-dried tomato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
19
Yam
62
Sun-dried tomato
Mineral Summary Score
25
Yam
73
Sun-dried tomato

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Yam
30%
Sun-dried tomato
Carbohydrates
28%
Yam
23%
Sun-dried tomato
Fats
1%
Yam
65%
Sun-dried tomato

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 257mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 1.856g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $2.2)
Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Sun-dried tomato
Sun-dried tomato is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Sun-dried tomato
Sun-dried tomato is relatively richer in minerals
Which food is richer in vitamins?
Sun-dried tomato
Sun-dried tomato is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.