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Cassava vs Tomatillo - In-Depth Nutrition Comparison

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How are Cassava and Tomatillo different?

  • Cassava is richer in Vitamin C, while Tomatillo is higher in Manganese, Vitamin K, and Vitamin B3.
  • Tomatillo covers your daily need of Manganese 6635% more than Cassava.
  • Cassava contains 4 times more Folate than Tomatillo. Cassava contains 27µg of Folate, while Tomatillo contains 7µg.
  • Cassava is lower in Sugar.

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

Infographic

Cassava vs Tomatillo 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
:
Contains more Calcium +128.6%
Contains more Copper +26.6%
Contains more Zinc +54.5%
Contains more Iron +129.6%
Contains more Phosphorus +44.4%
Contains less Sodium -92.9%
Equal in Potassium - 268
Equal in Magnesium - 20
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 3% 24% 15% 27% 6% 17% 1%
Contains more Calcium +128.6%
Contains more Copper +26.6%
Contains more Zinc +54.5%
Contains more Iron +129.6%
Contains more Phosphorus +44.4%
Contains less Sodium -92.9%
Equal in Potassium - 268
Equal in Magnesium - 20

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
:
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%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 69% 1% 4% 0% 22% 12% 17% 7% 21% 0% 5% 21%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 39% 7% 8% 0% 11% 9% 35% 9% 13% 0% 26% 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%
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%

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
14
Cassava
13
Tomatillo
Mineral Summary Score
14
Cassava
14
Tomatillo

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
8%
Cassava
6%
Tomatillo
Carbohydrates
38%
Cassava
6%
Tomatillo
Fats
1%
Cassava
5%
Tomatillo

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.
Cassava Tomatillo
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Tomatillo
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 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.

All nutrients comparison - raw data values

Nutrient Cassava Tomatillo Opinion
Calories 160 32 Cassava
Protein 1.36 0.96 Cassava
Fats 0.28 1.02 Tomatillo
Vitamin C 20.6 11.7 Cassava
Carbs 38.06 5.84 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 0.27 0.62 Tomatillo
Calcium 16 7 Cassava
Potassium 271 268 Cassava
Magnesium 21 20 Cassava
Sugar 1.7 3.93 Cassava
Fiber 1.8 1.9 Tomatillo
Copper 0.1 0.079 Cassava
Zinc 0.34 0.22 Cassava
Starch
Phosphorus 27 39 Tomatillo
Sodium 14 1 Tomatillo
Vitamin A 13 114 Tomatillo
Vitamin E 0.19 0.38 Tomatillo
Vitamin D 0 0
Vitamin B1 0.087 0.044 Cassava
Vitamin B2 0.048 0.035 Cassava
Vitamin B3 0.854 1.85 Tomatillo
Vitamin B5 0.107 0.15 Tomatillo
Vitamin B6 0.088 0.056 Cassava
Vitamin B12 0 0
Vitamin K 1.9 10.1 Tomatillo
Folate 27 7 Cassava
Trans Fat 0 0
Saturated Fat 0.074 0.139 Cassava
Monounsaturated Fat 0.075 0.155 Tomatillo
Polyunsaturated fat 0.048 0.417 Tomatillo
Tryptophan 0.019 Cassava
Threonine 0.028 Cassava
Isoleucine 0.027 Cassava
Leucine 0.039 Cassava
Lysine 0.044 Cassava
Methionine 0.011 Cassava
Phenylalanine 0.026 Cassava
Valine 0.035 Cassava
Histidine 0.02 Cassava
Fructose

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