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Yam vs Tomato - In-Depth Nutrition Comparison

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Significant differences between Yam and Tomato

  • The amount of Potassium, Vitamin B6, Copper, Manganese, Fiber, and Vitamin B1 in Yam is higher than in Tomato.
  • Yam covers your daily Potassium needs 17% more than Tomato.
  • Tomato has 4 times less Vitamin B6 than Yam. Yam has 0.293mg of Vitamin B6, while Tomato has 0.08mg.
  • Yam contains less Sugar.

Specific food types used in this comparison are Yam, raw and Tomatoes, red, ripe, raw, year round average.

Infographic

Yam vs Tomato 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
7
:
1
Tomato
Contains more Iron +100%
Contains more Calcium +70%
Contains more Potassium +244.3%
Contains more Magnesium +90.9%
Contains more Copper +201.7%
Contains more Zinc +41.2%
Contains more Phosphorus +129.2%
Contains less Sodium -44.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 3% 21% 8% 20% 5% 11% 1%
Contains more Iron +100%
Contains more Calcium +70%
Contains more Potassium +244.3%
Contains more Magnesium +90.9%
Contains more Copper +201.7%
Contains more Zinc +41.2%
Contains more Phosphorus +129.2%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
6
:
4
Tomato
Contains more Vitamin C +24.8%
Contains more Vitamin B1 +202.7%
Contains more Vitamin B2 +68.4%
Contains more Vitamin B5 +252.8%
Contains more Vitamin B6 +266.3%
Contains more Folate +53.3%
Contains more Vitamin A +503.6%
Contains more Vitamin E +54.3%
Contains more Vitamin K +243.5%
Equal in Vitamin B3 - 0.594
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 46% 50% 11% 0% 10% 5% 12% 6% 19% 0% 20% 12%
Contains more Vitamin C +24.8%
Contains more Vitamin B1 +202.7%
Contains more Vitamin B2 +68.4%
Contains more Vitamin B5 +252.8%
Contains more Vitamin B6 +266.3%
Contains more Folate +53.3%
Contains more Vitamin A +503.6%
Contains more Vitamin E +54.3%
Contains more Vitamin K +243.5%
Equal in Vitamin B3 - 0.594

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
16
Tomato
Mineral Summary Score
25
Yam
10
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
5%
Tomato
Carbohydrates
28%
Yam
4%
Tomato
Fats
1%
Yam
1%
Tomato

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 Tomato
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Tomato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 2.13g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.2)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 13)
Which food contains less Cholesterol?
?
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.

All nutrients comparison - raw data values

Nutrient Yam Tomato Opinion
Calories 118 18 Yam
Protein 1.53 0.88 Yam
Fats 0.17 0.2 Tomato
Vitamin C 17.1 13.7 Yam
Net carbs 23.780000686645508 2.690000057220459 Yam
Carbs 27.88 3.89 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 0.27 Yam
Calcium 17 10 Yam
Potassium 816 237 Yam
Magnesium 21 11 Yam
Sugar 0.5 2.63 Yam
Fiber 4.1 1.2 Yam
Copper 0.178 0.059 Yam
Zinc 0.24 0.17 Yam
Starch 0 Tomato
Phosphorus 55 24 Yam
Sodium 9 5 Tomato
Vitamin A 138 833 Tomato
Vitamin E 0.35 0.54 Tomato
Vitamin D 0 0
Vitamin B1 0.112 0.037 Yam
Vitamin B2 0.032 0.019 Yam
Vitamin B3 0.552 0.594 Tomato
Vitamin B5 0.314 0.089 Yam
Vitamin B6 0.293 0.08 Yam
Vitamin B12 0 0
Vitamin K 2.3 7.9 Tomato
Folate 23 15 Yam
Trans Fat 0 0
Saturated Fat 0.037 0.028 Tomato
Monounsaturated Fat 0.006 0.031 Tomato
Polyunsaturated fat 0.076 0.083 Tomato
Tryptophan 0.012 0.006 Yam
Threonine 0.054 0.027 Yam
Isoleucine 0.052 0.018 Yam
Leucine 0.096 0.025 Yam
Lysine 0.059 0.027 Yam
Methionine 0.021 0.006 Yam
Phenylalanine 0.071 0.027 Yam
Valine 0.062 0.018 Yam
Histidine 0.034 0.014 Yam
Fructose 1.37 Tomato

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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.