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Tomatillo vs. Cassava — In-Depth Nutrition Comparison

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How are Tomatillo and Cassava different?

  • Tomatillo is richer in Manganese, Vitamin K, and Vitamin B3, while Cassava is higher in Vitamin C.
  • Tomatillo covers your daily need of Manganese 6635% more than Cassava.
  • Tomatillo contains 5 times more Vitamin K than Cassava. Tomatillo contains 10.1µg of Vitamin K, while Cassava contains 1.9µg.
  • Cassava is lower in Sugar.

Tomatillos, raw and Cassava, raw types were used in this article.

Infographic

Tomatillo vs Cassava 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 Iron +129.6%
Contains more Phosphorus +44.4%
Contains less Sodium -92.9%
Contains more Manganese +39743.8%
Contains more Calcium +128.6%
Contains more Zinc +54.5%
Contains more Copper +26.6%
Contains more Selenium +40%
Equal in Magnesium - 21
Equal in Potassium - 271
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 24% 15% 17% 24% 1% 6% 27% 19957% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Contains more Iron +129.6%
Contains more Phosphorus +44.4%
Contains less Sodium -92.9%
Contains more Manganese +39743.8%
Contains more Calcium +128.6%
Contains more Zinc +54.5%
Contains more Copper +26.6%
Contains more Selenium +40%
Equal in Magnesium - 21
Equal in Potassium - 271

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 A +776.9%
Contains more Vitamin E +100%
Contains more Vitamin B3 +116.6%
Contains more Vitamin B5 +40.2%
Contains more Vitamin K +431.6%
Contains more Vitamin C +76.1%
Contains more Vitamin B1 +97.7%
Contains more Vitamin B2 +37.1%
Contains more Vitamin B6 +57.1%
Contains more Folate +285.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 8% 0% 39% 11% 9% 35% 9% 13% 6% 0% 26%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 5%
Contains more Vitamin A +776.9%
Contains more Vitamin E +100%
Contains more Vitamin B3 +116.6%
Contains more Vitamin B5 +40.2%
Contains more Vitamin K +431.6%
Contains more Vitamin C +76.1%
Contains more Vitamin B1 +97.7%
Contains more Vitamin B2 +37.1%
Contains more Vitamin B6 +57.1%
Contains more Folate +285.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +264.3%
Contains more Water +53.5%
Contains more Protein +41.7%
Contains more Carbs +551.7%
Contains more Other +12.7%
6% 92%
Protein: 0.96 g
Fats: 1.02 g
Carbs: 5.84 g
Water: 91.63 g
Other: 0.55 g
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more Fats +264.3%
Contains more Water +53.5%
Contains more Protein +41.7%
Contains more Carbs +551.7%
Contains more Other +12.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +106.7%
Contains more Polyunsaturated fat +768.8%
Contains less Saturated Fat -46.8%
20% 22% 59%
Saturated Fat: 0.139 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.417 g
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +106.7%
Contains more Polyunsaturated fat +768.8%
Contains less Saturated Fat -46.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tomatillo Cassava
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tomatillo Cassava Opinion
Net carbs 3.94g 36.26g Cassava
Protein 0.96g 1.36g Cassava
Fats 1.02g 0.28g Tomatillo
Carbs 5.84g 38.06g Cassava
Calories 32kcal 160kcal Cassava
Sugar 3.93g 1.7g Cassava
Fiber 1.9g 1.8g Tomatillo
Calcium 7mg 16mg Cassava
Iron 0.62mg 0.27mg Tomatillo
Magnesium 20mg 21mg Cassava
Phosphorus 39mg 27mg Tomatillo
Potassium 268mg 271mg Cassava
Sodium 1mg 14mg Tomatillo
Zinc 0.22mg 0.34mg Cassava
Copper 0.079mg 0.1mg Cassava
Manganese 153mg 0.384mg Tomatillo
Selenium 0.5µg 0.7µg Cassava
Vitamin A 114IU 13IU Tomatillo
Vitamin A RAE 6µg 1µg Tomatillo
Vitamin E 0.38mg 0.19mg Tomatillo
Vitamin C 11.7mg 20.6mg Cassava
Vitamin B1 0.044mg 0.087mg Cassava
Vitamin B2 0.035mg 0.048mg Cassava
Vitamin B3 1.85mg 0.854mg Tomatillo
Vitamin B5 0.15mg 0.107mg Tomatillo
Vitamin B6 0.056mg 0.088mg Cassava
Folate 7µg 27µg Cassava
Vitamin K 10.1µg 1.9µg Tomatillo
Tryptophan 0.019mg Cassava
Threonine 0.028mg Cassava
Isoleucine 0.027mg Cassava
Leucine 0.039mg Cassava
Lysine 0.044mg Cassava
Methionine 0.011mg Cassava
Phenylalanine 0.026mg Cassava
Valine 0.035mg Cassava
Histidine 0.02mg Cassava
Saturated Fat 0.139g 0.074g Cassava
Monounsaturated Fat 0.155g 0.075g Tomatillo
Polyunsaturated fat 0.417g 0.048g Tomatillo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomatillo Cassava
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
13%
Tomatillo
14%
Cassava
Minerals Daily Need Coverage Score
2007%
Tomatillo
16%
Cassava

Comparison summary

Which food contains less Sodium?
Tomatillo
Tomatillo contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Tomatillo
Tomatillo is lower in glycemic index (difference - 94)
Which food is cheaper?
Tomatillo
Tomatillo is cheaper (difference - $0.2)
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 2.23g)
Which food is lower in Saturated Fat?
Cassava
Cassava is lower in Saturated Fat (difference - 0.065g)
Which food is richer in minerals?
Cassava
Cassava is relatively richer in minerals
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Tomatillo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168566/nutrients
  2. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.