Yam vs Tomatillo - In-Depth Nutrition Comparison
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A recap on differences between Yam and Tomatillo
- Yam has more Vitamin B6, Potassium, Copper, Fiber, Vitamin C, and Vitamin B1, however Tomatillo is higher in Manganese, Vitamin B3, and Vitamin K.
- Tomatillo covers your daily Manganese needs 6635% more than Yam.
- Tomatillo contains 5 times less Vitamin B6 than Yam. Yam contains 0.293mg of Vitamin B6, while Tomatillo contains 0.056mg.
Food varieties used in this article are Yam, raw and Tomatillos, 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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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%
Contains
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Iron
+14.8%
Contains
less
Sodium
-88.9%
Equal in Magnesium - 20
Equal in Zinc - 0.22
Contains
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Calcium
+142.9%
Contains
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Phosphorus
+41%
Contains
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Potassium
+204.5%
Contains
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Copper
+125.3%
Contains
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Iron
+14.8%
Contains
less
Sodium
-88.9%
Equal in Magnesium - 20
Equal in Zinc - 0.22
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 A
+21.1%
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Vitamin C
+46.2%
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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%
Contains
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Vitamin B3
+235.1%
Contains
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Vitamin K
+339.1%
Equal in Vitamin E - 0.38
Equal in Vitamin B2 - 0.035
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%
Contains
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Vitamin B6
+423.2%
Contains
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Folate
+228.6%
Contains
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Vitamin B3
+235.1%
Contains
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Vitamin K
+339.1%
Equal in Vitamin E - 0.38
Equal in Vitamin B2 - 0.035
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+59.4%
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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%
Contains
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Fats
+500%
Contains
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Water
+31.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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%
Contains
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Monounsaturated Fat
+2483.3%
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Polyunsaturated fat
+448.7%
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 | 23.78g | 3.94g |
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| Protein | 1.53g | 0.96g |
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| Fats | 0.17g | 1.02g |
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| Carbs | 27.88g | 5.84g |
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| Calories | 118kcal | 32kcal |
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| Sugar | 0.5g | 3.93g |
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| Fiber | 4.1g | 1.9g |
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| Calcium | 17mg | 7mg |
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| Iron | 0.54mg | 0.62mg |
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| Magnesium | 21mg | 20mg |
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| Phosphorus | 55mg | 39mg |
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| Potassium | 816mg | 268mg |
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| Sodium | 9mg | 1mg |
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| Zinc | 0.24mg | 0.22mg |
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| Copper | 0.178mg | 0.079mg |
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| Vitamin A | 138IU | 114IU |
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| Vitamin A RAE | 7µg | 6µg |
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| Vitamin E | 0.35mg | 0.38mg |
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| Vitamin C | 17.1mg | 11.7mg |
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| Vitamin B1 | 0.112mg | 0.044mg |
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| Vitamin B2 | 0.032mg | 0.035mg |
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| Vitamin B3 | 0.552mg | 1.85mg |
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| Vitamin B5 | 0.314mg | 0.15mg |
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| Vitamin B6 | 0.293mg | 0.056mg |
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| Folate | 23µg | 7µg |
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| Vitamin K | 2.3µg | 10.1µg |
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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 | 0.037g | 0.139g |
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| Monounsaturated Fat | 0.006g | 0.155g |
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| Polyunsaturated fat | 0.076g | 0.417g |
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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
19%
13%
Minerals Daily Need Coverage Score
25%
14%
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.