Yam vs. Sun-dried tomato — In-Depth Nutrition Comparison
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How are yam and sun-dried tomato different?
- Sun-dried tomato is higher than yam in vitamin C, copper, vitamin B2, iron, potassium, vitamin A, vitamin B3, magnesium, and phosphorus.
- Sun-dried tomato covers your daily need for vitamin C, 100% more than yam.
- Yam is lower in sodium.
- Yam has a higher glycemic index (51) than sun-dried tomato (30).
Yam, cooked, boiled, drained, or baked, without salt and Tomatoes, sun-dried, packed in oil, drained types were used in this article.
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 less SodiumSodium | -97% |
| Contains more MagnesiumMagnesium | +350% |
| Contains more CalciumCalcium | +235.7% |
| Contains more PotassiumPotassium | +133.6% |
| Contains more IronIron | +415.4% |
| Contains more CopperCopper | +211.2% |
| Contains more ZincZinc | +290% |
| Contains more PhosphorusPhosphorus | +183.7% |
| Contains more ManganeseManganese | +25.6% |
| Contains more SeleniumSelenium | +328.6% |
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 EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +741.3% |
| Contains more Vitamin AVitamin A | +966.7% |
| Contains more Vitamin B1Vitamin B1 | +103.2% |
| Contains more Vitamin B2Vitamin B2 | +1267.9% |
| Contains more Vitamin B3Vitamin B3 | +557.6% |
| Contains more Vitamin B5Vitamin B5 | +54% |
| Contains more Vitamin B6Vitamin B6 | +39.9% |
| Contains more FolateFolate | +43.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 12.1mg | 101.8mg | 100% |
| Copper | 0.152mg | 0.473mg | 36% |
| Vitamin B2 | 0.028mg | 0.383mg | 27% |
| Iron | 0.52mg | 2.68mg | 27% |
| Potassium | 670mg | 1565mg | 26% |
| Monounsaturated fat | 0.005g | 8.663g | 22% |
| Fats | 0.14g | 14.08g | 21% |
| Vitamin B3 | 0.552mg | 3.63mg | 19% |
| Magnesium | 18mg | 81mg | 15% |
| Polyunsaturated fat | 0.06g | 2.06g | 13% |
| Phosphorus | 49mg | 139mg | 13% |
| Sodium | 8mg | 266mg | 11% |
| Saturated fat | 0.029g | 1.893g | 8% |
| Fiber | 3.9g | 5.8g | 8% |
| Vitamin B1 | 0.095mg | 0.193mg | 8% |
| Protein | 1.49g | 5.06g | 7% |
| Vitamin B6 | 0.228mg | 0.319mg | 7% |
| Vitamin A | 6µg | 64µg | 6% |
| Calories | 116kcal | 213kcal | 5% |
| Zinc | 0.2mg | 0.78mg | 5% |
| Selenium | 0.7µg | 3µg | 4% |
| Manganese | 0.371mg | 0.466mg | 4% |
| Calcium | 14mg | 47mg | 3% |
| Vitamin B5 | 0.311mg | 0.479mg | 3% |
| Choline | 16.2mg | 3% | |
| Vitamin E | 0.34mg | 2% | |
| Vitamin K | 2.3µg | 2% | |
| Folate | 16µg | 23µg | 2% |
| Carbs | 27.48g | 23.33g | 1% |
| Net carbs | 23.58g | 17.53g | N/A |
| Sugar | 0.49g | N/A | |
| Tryptophan | 0.012mg | 0.037mg | 0% |
| Threonine | 0.052mg | 0.128mg | 0% |
| Isoleucine | 0.05mg | 0.121mg | 0% |
| Leucine | 0.094mg | 0.185mg | 0% |
| Lysine | 0.058mg | 0.186mg | 0% |
| Methionine | 0.02mg | 0.044mg | 0% |
| Phenylalanine | 0.069mg | 0.131mg | 0% |
| Valine | 0.06mg | 0.13mg | 0% |
| Histidine | 0.033mg | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.49 g
Fats:
0.14 g
Carbs:
27.48 g
Water:
70.13 g
Other:
0.76 g
Protein:
5.06 g
Fats:
14.08 g
Carbs:
23.33 g
Water:
53.83 g
Other:
3.7 g
| Contains more CarbsCarbs | +17.8% |
| Contains more WaterWater | +30.3% |
| Contains more ProteinProtein | +239.6% |
| Contains more FatsFats | +9957.1% |
| Contains more OtherOther | +386.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.06 g
Saturated fat:
Sat. Fat
1.893 g
Monounsaturated fat:
Mono. Fat
8.663 g
Polyunsaturated fat:
Poly. Fat
2.06 g
| Contains less Sat. FatSaturated fat | -98.5% |
| Contains more Mono. FatMonounsaturated fat | +173160% |
| Contains more Poly. FatPolyunsaturated fat | +3333.3% |
