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  6. Tomatillo vs. Yam

Tomatillo vs. Yam — In-Depth Nutrition Comparison

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What are the main differences between tomatillos and yam?

  • Tomatillos are richer in manganese, vitamin B3, and vitamin K, yet yam is richer in vitamin B6, potassium, copper, and fiber.
  • Tomatillos' daily need coverage for manganese is 6636% higher.
  • Tomatillos have 8 times more sugar than yam. Tomatillos have 3.93g of sugar, while yam has 0.49g.

We used Tomatillos, raw and Yam, cooked, boiled, drained, or baked, without salt types in this comparison.

Infographic

Tomatillo vs Yam infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 2.1% 24% 23% 26% 6% 17% 0.13% 19957% 2.7%
Yam
Yam
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
Contains more IronIron +19.2%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +41139.9%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +150%
Contains more CopperCopper +92.4%
Contains more PhosphorusPhosphorus +25.6%
Contains more SeleniumSelenium +40%
~equal in Magnesium ~18mg
~equal in Zinc ~0.2mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 39% 0% 2% 7.6% 11% 8.1% 35% 9% 13% 0% 25% 5.3%
Yam
Yam
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 40% 0% 2% 6.8% 24% 6.5% 10% 19% 53% 0% 5.8% 12%
Contains more Vitamin EVitamin E +11.8%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B3Vitamin B3 +235.1%
Contains more Vitamin KVitamin K +339.1%
Contains more Vitamin B1Vitamin B1 +115.9%
Contains more Vitamin B5Vitamin B5 +107.3%
Contains more Vitamin B6Vitamin B6 +307.1%
Contains more FolateFolate +128.6%
~equal in Vitamin C ~12.1mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~6µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomatillo Yam DV% diff.
Manganese 153mg 0.371mg 6636%
Vitamin B6 0.056mg 0.228mg 13%
Potassium 268mg 670mg 12%
Fiber 1.9g 3.9g 8%
Copper 0.079mg 0.152mg 8%
Vitamin B3 1.85mg 0.552mg 8%
Carbs 5.84g 27.48g 7%
Vitamin K 10.1µg 2.3µg 7%
Calories 32kcal 116kcal 4%
Vitamin B1 0.044mg 0.095mg 4%
Vitamin B5 0.15mg 0.311mg 3%
Folate 7µg 16µg 2%
Choline 7.6mg 16.2mg 2%
Polyunsaturated fat 0.417g 0.06g 2%
Protein 0.96g 1.49g 1%
Fats 1.02g 0.14g 1%
Calcium 7mg 14mg 1%
Iron 0.62mg 0.52mg 1%
Phosphorus 39mg 49mg 1%
Vitamin B2 0.035mg 0.028mg 1%
Saturated fat 0.139g 0.029g 1%
Protein per 100 calories 3g 1.3g N/A
Calories per 10 g protein 333kcal 779kcal N/A
Weight per 100 calories 313g 86g N/A
Vitamin C 11.7mg 12.1mg 0%
Net carbs 3.94g 23.58g N/A
Magnesium 20mg 18mg 0%
Sugar 3.93g 0.49g N/A
Zinc 0.22mg 0.2mg 0%
Sodium 1mg 8mg 0%
Vitamin A 6µg 6µg 0%
Vitamin E 0.38mg 0.34mg 0%
Selenium 0.5µg 0.7µg 0%
Monounsaturated fat 0.155g 0.005g 0%
Tryptophan 0.012mg 0%
Threonine 0.052mg 0%
Isoleucine 0.05mg 0%
Leucine 0.094mg 0%
Lysine 0.058mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.069mg 0%
Valine 0.06mg 0%
Histidine 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 92%
Protein: 0.96 g
Fats: 1.02 g
Carbs: 5.84 g
Water: 91.63 g
Other: 0.55 g
Yam
Yam
3
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more FatsFats +628.6%
Contains more WaterWater +30.7%
Contains more ProteinProtein +55.2%
Contains more CarbsCarbs +370.5%
Contains more OtherOther +38.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 22% 59%
Saturated fat: Sat. Fat 0.139 g
Monounsaturated fat: Mono. Fat 0.155 g
Polyunsaturated fat: Poly. Fat 0.417 g
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +3000%
Contains more Poly. FatPolyunsaturated fat +595%
Contains less Sat. FatSaturated fat -79.1%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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/170072/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.