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
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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
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Iron
+14.8%
Contains
less
Sodium
-88.9%
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Calcium
+142.9%
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Phosphorus
+41%
Contains
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Potassium
+204.5%
Contains
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Copper
+125.3%
Equal in Magnesium - 21
Equal in Zinc - 0.24
Contains
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Iron
+14.8%
Contains
less
Sodium
-88.9%
Contains
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Calcium
+142.9%
Contains
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Phosphorus
+41%
Contains
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Potassium
+204.5%
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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
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Contains
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Vitamin B3
+235.1%
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Vitamin K
+339.1%
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Vitamin A
+21.1%
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Vitamin C
+46.2%
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Vitamin B1
+154.5%
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Vitamin B5
+109.3%
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Vitamin B6
+423.2%
Contains
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Folate
+228.6%
Equal in Vitamin E - 0.35
Equal in Vitamin B2 - 0.032
Contains
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Vitamin B3
+235.1%
Contains
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Vitamin K
+339.1%
Contains
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Vitamin A
+21.1%
Contains
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Vitamin C
+46.2%
Contains
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Vitamin B1
+154.5%
Contains
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Vitamin B5
+109.3%
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Vitamin B6
+423.2%
Contains
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Folate
+228.6%
Equal in Vitamin E - 0.35
Equal in Vitamin B2 - 0.032
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+500%
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Water
+31.7%
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Protein
+59.4%
Contains
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Carbs
+377.4%
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Other
+49.1%
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Fats
+500%
Contains
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Water
+31.7%
Contains
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Protein
+59.4%
Contains
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Carbs
+377.4%
Contains
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Other
+49.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+2483.3%
Contains
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Polyunsaturated fat
+448.7%
Contains
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Saturated Fat
-73.4%
Contains
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Monounsaturated Fat
+2483.3%
Contains
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Polyunsaturated fat
+448.7%
Contains
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Saturated Fat
-73.4%
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.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in glycemic index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 3.94g | 23.78g |
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| Protein | 0.96g | 1.53g |
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| Fats | 1.02g | 0.17g |
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| Carbs | 5.84g | 27.88g |
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| Calories | 32kcal | 118kcal |
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| Sugar | 3.93g | 0.5g |
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| Fiber | 1.9g | 4.1g |
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| Calcium | 7mg | 17mg |
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| Iron | 0.62mg | 0.54mg |
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| Magnesium | 20mg | 21mg |
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| Phosphorus | 39mg | 55mg |
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| Potassium | 268mg | 816mg |
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| Sodium | 1mg | 9mg |
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| Zinc | 0.22mg | 0.24mg |
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| Copper | 0.079mg | 0.178mg |
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| Vitamin A | 114IU | 138IU |
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| Vitamin A RAE | 6µg | 7µg |
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| Vitamin E | 0.38mg | 0.35mg |
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| Vitamin C | 11.7mg | 17.1mg |
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| Vitamin B1 | 0.044mg | 0.112mg |
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| Vitamin B2 | 0.035mg | 0.032mg |
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| Vitamin B3 | 1.85mg | 0.552mg |
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| Vitamin B5 | 0.15mg | 0.314mg |
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| Vitamin B6 | 0.056mg | 0.293mg |
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| Folate | 7µg | 23µg |
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| Vitamin K | 10.1µg | 2.3µg |
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| Tryptophan | 0.012mg |
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| Threonine | 0.054mg |
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| Isoleucine | 0.052mg |
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| Leucine | 0.096mg |
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| Lysine | 0.059mg |
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| Methionine | 0.021mg |
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| Phenylalanine | 0.071mg |
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| Valine | 0.062mg |
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| Histidine | 0.034mg |
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| Saturated Fat | 0.139g | 0.037g |
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| Monounsaturated Fat | 0.155g | 0.006g |
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| Polyunsaturated fat | 0.417g | 0.076g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
13%
19%
Minerals Daily Need Coverage Score
14%
25%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 3.43g)
Which food is lower in Saturated Fat?
Yam is lower in Saturated Fat (difference - 0.102g)
Which food is richer in minerals?
Yam is relatively richer in minerals
Which food contains less Sodium?
Tomatillo contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Tomatillo is lower in glycemic index (difference - 51)
Which food is cheaper?
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?
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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.