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

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 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%
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%
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%

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

All nutrients comparison - raw data values

Nutrient Cassava Tomatillo Opinion
Net carbs 36.26g 3.94g Cassava
Protein 1.36g 0.96g Cassava
Fats 0.28g 1.02g Tomatillo
Carbs 38.06g 5.84g Cassava
Calories 160kcal 32kcal Cassava
Starch g g
Fructose g g
Sugar 1.7g 3.93g Cassava
Fiber 1.8g 1.9g Tomatillo
Calcium 16mg 7mg Cassava
Iron 0.27mg 0.62mg Tomatillo
Magnesium 21mg 20mg Cassava
Phosphorus 27mg 39mg Tomatillo
Potassium 271mg 268mg Cassava
Sodium 14mg 1mg Tomatillo
Zinc 0.34mg 0.22mg Cassava
Copper 0.1mg 0.079mg Cassava
Vitamin A 13IU 114IU Tomatillo
Vitamin E 0.19mg 0.38mg Tomatillo
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.6mg 11.7mg Cassava
Vitamin B1 0.087mg 0.044mg Cassava
Vitamin B2 0.048mg 0.035mg Cassava
Vitamin B3 0.854mg 1.85mg Tomatillo
Vitamin B5 0.107mg 0.15mg Tomatillo
Vitamin B6 0.088mg 0.056mg Cassava
Folate 27µg 7µg Cassava
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 10.1µg Tomatillo
Tryptophan 0.019mg mg Cassava
Threonine 0.028mg mg Cassava
Isoleucine 0.027mg mg Cassava
Leucine 0.039mg mg Cassava
Lysine 0.044mg mg Cassava
Methionine 0.011mg mg Cassava
Phenylalanine 0.026mg mg Cassava
Valine 0.035mg mg Cassava
Histidine 0.02mg mg Cassava
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.074g 0.139g Cassava
Monounsaturated Fat 0.075g 0.155g Tomatillo
Polyunsaturated fat 0.048g 0.417g Tomatillo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Tomatillo
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
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

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

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.