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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 Calcium +70%
Contains more Iron +100%
Contains more Magnesium +90.9%
Contains more Phosphorus +129.2%
Contains more Potassium +244.3%
Contains more Zinc +41.2%
Contains more Copper +201.7%
Contains less Sodium -44.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 11% 8% 11% 21% 1% 5% 20%
Contains more Calcium +70%
Contains more Iron +100%
Contains more Magnesium +90.9%
Contains more Phosphorus +129.2%
Contains more Potassium +244.3%
Contains more Zinc +41.2%
Contains more Copper +201.7%
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 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 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 20%
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

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

All nutrients comparison - raw data values

Nutrient Yam Tomato Opinion
Net carbs 23.78g 2.69g Yam
Protein 1.53g 0.88g Yam
Fats 0.17g 0.2g Tomato
Carbs 27.88g 3.89g Yam
Calories 118kcal 18kcal Yam
Starch g 0g Tomato
Fructose g 1.37g Tomato
Sugar 0.5g 2.63g Yam
Fiber 4.1g 1.2g Yam
Calcium 17mg 10mg Yam
Iron 0.54mg 0.27mg Yam
Magnesium 21mg 11mg Yam
Phosphorus 55mg 24mg Yam
Potassium 816mg 237mg Yam
Sodium 9mg 5mg Tomato
Zinc 0.24mg 0.17mg Yam
Copper 0.178mg 0.059mg Yam
Vitamin A 138IU 833IU Tomato
Vitamin E 0.35mg 0.54mg Tomato
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 17.1mg 13.7mg Yam
Vitamin B1 0.112mg 0.037mg Yam
Vitamin B2 0.032mg 0.019mg Yam
Vitamin B3 0.552mg 0.594mg Tomato
Vitamin B5 0.314mg 0.089mg Yam
Vitamin B6 0.293mg 0.08mg Yam
Folate 23µg 15µg Yam
Vitamin B12 0µg 0µg
Vitamin K 2.3µg 7.9µg Tomato
Tryptophan 0.012mg 0.006mg Yam
Threonine 0.054mg 0.027mg Yam
Isoleucine 0.052mg 0.018mg Yam
Leucine 0.096mg 0.025mg Yam
Lysine 0.059mg 0.027mg Yam
Methionine 0.021mg 0.006mg Yam
Phenylalanine 0.071mg 0.027mg Yam
Valine 0.062mg 0.018mg Yam
Histidine 0.034mg 0.014mg Yam
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.037g 0.028g Tomato
Monounsaturated Fat 0.006g 0.031g Tomato
Polyunsaturated fat 0.076g 0.083g Tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam 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
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

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 - 28)
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.

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.