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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
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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" 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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 39% 2% 7.6% 0% 11% 8.1% 35% 9% 13% 0% 25% 5.3% 4.1%
Yam
Yam
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 40% 2% 6.8% 0% 24% 6.5% 10% 19% 53% 0% 5.8% 12% 8.8%
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%
Contains more CholineCholine +113.2%
~equal in Vitamin C ~12.1mg
~equal in Vitamin A ~6µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tomatillo Yam
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

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%
Vitamin B3 1.85mg 0.552mg 8%
Copper 0.079mg 0.152mg 8%
Vitamin K 10.1µg 2.3µg 7%
Carbs 5.84g 27.48g 7%
Calories 32kcal 116kcal 4%
Vitamin B1 0.044mg 0.095mg 4%
Vitamin B5 0.15mg 0.311mg 3%
Choline 7.6mg 16.2mg 2%
Polyunsaturated fat 0.417g 0.06g 2%
Folate 7µg 16µg 2%
Fats 1.02g 0.14g 1%
Calcium 7mg 14mg 1%
Phosphorus 39mg 49mg 1%
Saturated fat 0.139g 0.029g 1%
Iron 0.62mg 0.52mg 1%
Protein 0.96g 1.49g 1%
Vitamin B2 0.035mg 0.028mg 1%
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 E 0.38mg 0.34mg 0%
Vitamin A 6µg 6µg 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%

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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
Tomatillo
14%
Yam
Minerals Daily Need Coverage Score
2007%
Tomatillo
23%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 3.44g)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 0.11g)
Which food contains less Sodium?
Tomatillo
Tomatillo contains less Sodium (difference - 7mg)
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 minerals?
?
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.
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

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.