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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 Sugars.

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" chart 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 Calcium +128.6%
Contains more Copper +26.6%
Contains more Zinc +54.5%
Equal in Potassium - 271
Equal in Magnesium - 21
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 3% 24% 15% 27% 6% 17% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
Contains more Iron +129.6%
Contains more Phosphorus +44.4%
Contains less Sodium -92.9%
Contains more Calcium +128.6%
Contains more Copper +26.6%
Contains more Zinc +54.5%
Equal in Potassium - 271
Equal in Magnesium - 21

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 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 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%
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%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
13
Tomatillo
14
Cassava
Mineral Summary Score
14
Tomatillo
14
Cassava

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 the food
Protein
6%
Tomatillo
8%
Cassava
Carbohydrates
6%
Tomatillo
38%
Cassava
Fats
5%
Tomatillo
1%
Cassava

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tomatillo Cassava
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugars ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Tomatillo Cassava
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 contains less Sugars?
Cassava
Cassava contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Tomatillo Cassava Opinion
Calories 32 160 Cassava
Protein 0.96 1.36 Cassava
Fats 1.02 0.28 Tomatillo
Vitamin C 11.7 20.6 Cassava
Carbs 5.84 38.06 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 0.62 0.27 Tomatillo
Calcium 7 16 Cassava
Potassium 268 271 Cassava
Magnesium 20 21 Cassava
Sugars 3.93 1.7 Cassava
Fiber 1.9 1.8 Tomatillo
Copper 0.079 0.1 Cassava
Zinc 0.22 0.34 Cassava
Starch
Phosphorus 39 27 Tomatillo
Sodium 1 14 Tomatillo
Vitamin A 114 13 Tomatillo
Vitamin E 0.38 0.19 Tomatillo
Vitamin D 0 0
Vitamin B1 0.044 0.087 Cassava
Vitamin B2 0.035 0.048 Cassava
Vitamin B3 1.85 0.854 Tomatillo
Vitamin B5 0.15 0.107 Tomatillo
Vitamin B6 0.056 0.088 Cassava
Vitamin B12 0 0
Vitamin K 10.1 1.9 Tomatillo
Folate 7 27 Cassava
Trans Fat 0 0
Saturated Fat 0.139 0.074 Cassava
Monounsaturated Fat 0.155 0.075 Tomatillo
Polyunsaturated fat 0.417 0.048 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 seperately if present) is the USDA's FoodCentral. The exact links of the foods 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.