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.
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 | +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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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
