Comparing Nutrients in 300 calories Tomato PasteVS Yam
Weight per 300 calories
Tomato Paste
366g
Yam
254g
Raw Yam has 1.4 times more energy per unit of mass than Canned Tomato Paste, which is average in comparison to other foods. Tomato Paste having average energy density.
Discover which food has more nutrients per 300 calories - Tomato Paste or Yam?
Discover which food has more nutrients per 300 calories - Tomato Paste or Yam?
Lets compare vitamin content per 300 calories of Tomato Paste vs Yam:
300 calories of Tomato Paste have 15.6 times more Vitamin A, 6.9 times more Vitamin B2, 8 times more Vitamin B3, 1.8 times more Vitamin C, 17.7 times more Vitamin E and 7.1 times more Vitamin K than Yam.
While 300 kcal of Raw Yam contain 1.3 times more Vitamin B1, 1.5 times more Vitamin B5 and 1.3 times more Vitamin B9 than Canned Tomato Paste.
Both Tomato Paste and Yam provide similar amounts of Vitamin B6 per 300 calories.
300 calories of Yam have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
Both Canned Tomato Paste as well as Raw Yam have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.
Comparing minerals per 300 calories for Tomato Paste vs Yam:
300 calories of Tomato Paste have 3 times more Calcium, 3 times more Copper, 7.9 times more Iron, 2.9 times more Magnesium, 2.2 times more Phosphorus, 1.8 times more Potassium, 10.9 times more Selenium, 9.4 times more Sodium, 3.8 times more Zinc and 1.5 times more Water than Yam.
Both Tomato Paste and Yam contain similar levels of Manganese per 300 calories.
300 calories of Yam lack sufficient amounts of Calcium, Selenium and Zinc
Comparison of macro-nutrients per 300 calories:
300 calories of Tomato Paste have 35.1 times more Sugars, 1.4 times more Fiber and 4.1 times more Protein than Yam.
Both Tomato Paste and Yam offer comparable quantities of Energy and Carbohydrate per 300 calories.
Both Canned Tomato Paste as well as Raw Yam provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.