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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
:
6
Yam
Contains more Iron +14.8%
Contains less Sodium -88.9%
Contains more Calcium +142.9%
Contains more Phosphorus +41%
Contains more Potassium +204.5%
Contains more Copper +125.3%
Equal in Magnesium - 21
Equal in Zinc - 0.24
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 24% 15% 17% 24% 1% 6% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Contains more Iron +14.8%
Contains less Sodium -88.9%
Contains more Calcium +142.9%
Contains more Phosphorus +41%
Contains more Potassium +204.5%
Contains more Copper +125.3%
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
:
6
Yam
Contains more Vitamin B3 +235.1%
Contains more Vitamin K +339.1%
Contains more Vitamin A +21.1%
Contains more Vitamin C +46.2%
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 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 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin B3 +235.1%
Contains more Vitamin K +339.1%
Contains more Vitamin A +21.1%
Contains more Vitamin C +46.2%
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

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

All nutrients comparison - raw data values

Nutrient Tomatillo Yam Opinion
Net carbs 3.94g 23.78g Yam
Protein 0.96g 1.53g Yam
Fats 1.02g 0.17g Tomatillo
Carbs 5.84g 27.88g Yam
Calories 32kcal 118kcal Yam
Starch g g
Fructose g g
Sugar 3.93g 0.5g Yam
Fiber 1.9g 4.1g Yam
Calcium 7mg 17mg Yam
Iron 0.62mg 0.54mg Tomatillo
Magnesium 20mg 21mg Yam
Phosphorus 39mg 55mg Yam
Potassium 268mg 816mg Yam
Sodium 1mg 9mg Tomatillo
Zinc 0.22mg 0.24mg Yam
Copper 0.079mg 0.178mg Yam
Vitamin A 114IU 138IU Yam
Vitamin E 0.38mg 0.35mg Tomatillo
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 11.7mg 17.1mg Yam
Vitamin B1 0.044mg 0.112mg Yam
Vitamin B2 0.035mg 0.032mg Tomatillo
Vitamin B3 1.85mg 0.552mg Tomatillo
Vitamin B5 0.15mg 0.314mg Yam
Vitamin B6 0.056mg 0.293mg Yam
Folate 7µg 23µg Yam
Vitamin B12 0µg 0µg
Vitamin K 10.1µg 2.3µg Tomatillo
Tryptophan mg 0.012mg Yam
Threonine mg 0.054mg Yam
Isoleucine mg 0.052mg Yam
Leucine mg 0.096mg Yam
Lysine mg 0.059mg Yam
Methionine mg 0.021mg Yam
Phenylalanine mg 0.071mg Yam
Valine mg 0.062mg Yam
Histidine mg 0.034mg Yam
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.139g 0.037g Yam
Monounsaturated Fat 0.155g 0.006g Tomatillo
Polyunsaturated fat 0.417g 0.076g Tomatillo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomatillo Yam
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
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

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.

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.