Comparing Nutrients in 500 calories YamVS Tomato Paste
Weight per 500 calories
Yam
424g
Tomato Paste
610g
Yam has 1.4 times more energy per 100g than Tomato Paste. It has average energy density when compared to other foods. Canned Tomato Paste having average energy density.
Discover which food has more nutrients per 500 calories - Yam or Tomato Paste?
Discover which food has more nutrients per 500 calories - Yam or Tomato Paste?
Lets compare vitamin content per 500 calories of Yam vs Tomato Paste:
500 calories of Yam have 1.3 times more Vitamin B1, 1.5 times more Vitamin B5 and 1.3 times more Vitamin B9 than Tomato Paste.
While 500 kcal of Canned Tomato Paste contain 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 Raw Yam.
Both Yam and Tomato Paste provide similar amounts of Vitamin B6 per 500 calories.
500 calories of Yam have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
Both Raw Yam as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.
Comparing minerals per 500 calories for Yam vs Tomato Paste:
500 kcal of Canned Tomato Paste contain 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 Raw Yam.
Both Yam and Tomato Paste contain similar levels of Manganese per 500 calories.
500 calories of Yam lack sufficient amounts of Calcium, Selenium and Zinc
Comparison of macro-nutrients per 500 calories:
500 kcal of Canned Tomato Paste contain 35.1 times more Sugars, 1.4 times more Fiber and 4.1 times more Protein than Raw Yam.
Both Yam and Tomato Paste offer comparable quantities of Energy and Carbohydrate per 500 calories.
Both Raw Yam as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.