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Tomatillo vs Yam - In-Depth Nutrition Comparison

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A recap on differences between Tomatillo and Yam

  • Tomatillo has more Manganese, Vitamin B3, and Vitamin K, however Yam is higher in Vitamin B6, Potassium, Copper, Fiber, Vitamin C, and Vitamin B1.
  • Tomatillo covers your daily Manganese needs 6635% more than Yam.
  • Yam contains 4 times less Vitamin K than Tomatillo. Tomatillo contains 10.1µg of Vitamin K, while Yam contains 2.3µg.

Food varieties used in this article are Tomatillos, raw and Yam, raw.

Infographic

Tomatillo vs Yam 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
Tomatillo
Tomatillo
2
:
6
Yam
Yam
Contains more Iron +14.8%
Contains less Sodium -88.9%
Contains more Calcium +142.9%
Contains more Potassium +204.5%
Contains more Copper +125.3%
Contains more Phosphorus +41%
Equal in Magnesium - 21
Equal in Zinc - 0.24
Tomatillo
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 3% 24% 15% 27% 6% 17% 1%
Yam
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Contains more Iron +14.8%
Contains less Sodium -88.9%
Contains more Calcium +142.9%
Contains more Potassium +204.5%
Contains more Copper +125.3%
Contains more Phosphorus +41%
Equal in Magnesium - 21
Equal in Zinc - 0.24

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
Tomatillo
Tomatillo
4
:
6
Yam
Yam
Contains more Vitamin B3 +235.1%
Contains more Vitamin K +339.1%
Contains more Vitamin C +46.2%
Contains more Vitamin A +21.1%
Contains more Vitamin B1 +154.5%
Contains more Vitamin B5 +109.3%
Contains more Vitamin B6 +423.2%
Contains more Folate +228.6%
Equal in Vitamin E - 0.35
Equal in Vitamin B2 - 0.032
Tomatillo
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%
Yam
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
Contains more Vitamin B3 +235.1%
Contains more Vitamin K +339.1%
Contains more Vitamin C +46.2%
Contains more Vitamin A +21.1%
Contains more Vitamin B1 +154.5%
Contains more Vitamin B5 +109.3%
Contains more Vitamin B6 +423.2%
Contains more Folate +228.6%
Equal in Vitamin E - 0.35
Equal in Vitamin B2 - 0.032

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
13
Tomatillo
19
Yam
Mineral Summary Score
14
Tomatillo
25
Yam

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
6%
Tomatillo
9%
Yam
Carbohydrates
6%
Tomatillo
28%
Yam
Fats
5%
Tomatillo
1%
Yam

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.
Tomatillo Yam
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price 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
Tomatillo Yam
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 is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 3.43g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.102g)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food contains less Sodium?
Tomatillo
Tomatillo contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Tomatillo
Tomatillo is lower in glycemic index (difference - 51)
Which food is cheaper?
Tomatillo
Tomatillo is cheaper (difference - $0.2)
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 Tomatillo Yam Opinion
Calories 32 118 Yam
Protein 0.96 1.53 Yam
Fats 1.02 0.17 Tomatillo
Vitamin C 11.7 17.1 Yam
Net carbs 3.940000057220459 23.780000686645508 Yam
Carbs 5.84 27.88 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.62 0.54 Tomatillo
Calcium 7 17 Yam
Potassium 268 816 Yam
Magnesium 20 21 Yam
Sugar 3.93 0.5 Yam
Fiber 1.9 4.1 Yam
Copper 0.079 0.178 Yam
Zinc 0.22 0.24 Yam
Starch
Phosphorus 39 55 Yam
Sodium 1 9 Tomatillo
Vitamin A 114 138 Yam
Vitamin E 0.38 0.35 Tomatillo
Vitamin D 0 0
Vitamin B1 0.044 0.112 Yam
Vitamin B2 0.035 0.032 Tomatillo
Vitamin B3 1.85 0.552 Tomatillo
Vitamin B5 0.15 0.314 Yam
Vitamin B6 0.056 0.293 Yam
Vitamin B12 0 0
Vitamin K 10.1 2.3 Tomatillo
Folate 7 23 Yam
Trans Fat 0 0
Saturated Fat 0.139 0.037 Yam
Monounsaturated Fat 0.155 0.006 Tomatillo
Polyunsaturated fat 0.417 0.076 Tomatillo
Tryptophan 0.012 Yam
Threonine 0.054 Yam
Isoleucine 0.052 Yam
Leucine 0.096 Yam
Lysine 0.059 Yam
Methionine 0.021 Yam
Phenylalanine 0.071 Yam
Valine 0.062 Yam
Histidine 0.034 Yam
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. Tomatillo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168566/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.