Yam vs. Tomato — In-Depth Nutrition Comparison
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Differences between yam and tomatoes
- Yam has more potassium, vitamin B6, manganese, fiber, and copper, while tomatoes have more vitamin A.
- Tomatoes' daily need coverage for vitamin A is 14% higher.
- Tomatoes contain 3 times less manganese than yam. Yam contains 0.371mg of manganese, while tomatoes contain 0.114mg.
- The amount of sugar in yam is lower.
- Tomatoes have a lower glycemic index. The glycemic index of tomatoes is 23, while the glycemic index of yam is 51.
The food types used in this comparison are Yam, cooked, boiled, drained, or baked, without salt and Tomatoes, red, ripe, raw, year round average.
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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 | +63.6% |
| Contains more CalciumCalcium | +40% |
| Contains more PotassiumPotassium | +182.7% |
| Contains more IronIron | +92.6% |
| Contains more CopperCopper | +157.6% |
| Contains more ZincZinc | +17.6% |
| Contains more PhosphorusPhosphorus | +104.2% |
| Contains more ManganeseManganese | +225.4% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -37.5% |
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 B1Vitamin B1 | +156.8% |
| Contains more Vitamin B2Vitamin B2 | +47.4% |
| Contains more Vitamin B5Vitamin B5 | +249.4% |
| Contains more Vitamin B6Vitamin B6 | +185% |
| Contains more CholineCholine | +141.8% |
| Contains more Vitamin CVitamin C | +13.2% |
| Contains more Vitamin AVitamin A | +600% |
| Contains more Vitamin EVitamin E | +58.8% |
| Contains more Vitamin KVitamin K | +243.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +69.3% |
| Contains more CarbsCarbs | +606.4% |
| Contains more OtherOther | +49% |
| Contains more FatsFats | +42.9% |
| Contains more WaterWater | +34.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +520% |
| Contains more Poly. FatPolyunsaturated fat | +38.3% |
~equal in
Saturated fat
~0.028g
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 price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Potassium | 670mg | 237mg | 13% |
| Vitamin B6 | 0.228mg | 0.08mg | 11% |
| Manganese | 0.371mg | 0.114mg | 11% |
| Fiber | 3.9g | 1.2g | 11% |
| Copper | 0.152mg | 0.059mg | 10% |
| Carbs | 27.48g | 3.89g | 8% |
| Calories | 116kcal | 18kcal | 5% |
| Vitamin K | 2.3µg | 7.9µg | 5% |
| Vitamin B1 | 0.095mg | 0.037mg | 5% |
| Vitamin A | 6µg | 42µg | 4% |
| Vitamin B5 | 0.311mg | 0.089mg | 4% |
| Phosphorus | 49mg | 24mg | 4% |
| Iron | 0.52mg | 0.27mg | 3% |
| Choline | 16.2mg | 6.7mg | 2% |
| Vitamin C | 12.1mg | 13.7mg | 2% |
| Fructose | 1.37g | 2% | |
| Magnesium | 18mg | 11mg | 2% |
| Selenium | 0.7µg | 0µg | 1% |
| Protein | 1.49g | 0.88g | 1% |
| Vitamin B2 | 0.028mg | 0.019mg | 1% |
| Vitamin E | 0.34mg | 0.54mg | 1% |
| Fats | 0.14g | 0.2g | 0% |
| Net carbs | 23.58g | 2.69g | N/A |
| Calcium | 14mg | 10mg | 0% |
| Sugar | 0.49g | 2.63g | N/A |
| Zinc | 0.2mg | 0.17mg | 0% |
| Sodium | 8mg | 5mg | 0% |
| Vitamin B3 | 0.552mg | 0.594mg | 0% |
| Folate | 16µg | 15µg | 0% |
| Saturated fat | 0.029g | 0.028g | 0% |
| Monounsaturated fat | 0.005g | 0.031g | 0% |
| Polyunsaturated fat | 0.06g | 0.083g | 0% |
| Tryptophan | 0.012mg | 0.006mg | 0% |
| Threonine | 0.052mg | 0.027mg | 0% |
| Isoleucine | 0.05mg | 0.018mg | 0% |
| Leucine | 0.094mg | 0.025mg | 0% |
| Lysine | 0.058mg | 0.027mg | 0% |
| Methionine | 0.02mg | 0.006mg | 0% |
| Phenylalanine | 0.069mg | 0.027mg | 0% |
| Valine | 0.06mg | 0.018mg | 0% |
| Histidine | 0.033mg | 0.014mg | 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
14%
12%
Minerals Daily Need Coverage Score
23%
9%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 2.14g)
Which food is cheaper?
Yam is cheaper (difference - $0.2)
Which food is richer in minerals?
Yam is relatively richer in minerals
Which food contains less Sodium?
Tomato contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Tomato is lower in Saturated fat (difference - 0.001g)
Which food is lower in glycemic index?
Tomato is lower in glycemic index (difference - 28)
Which food contains less Cholesterol?
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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.