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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

Yam vs Tomatillo 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.
Yam
7
:
Contains more Calcium +142.9%
Contains more Phosphorus +41%
Contains more Potassium +204.5%
Contains more Copper +125.3%
Contains more Selenium +40%
Contains more Iron +14.8%
Contains less Sodium -88.9%
Contains more Manganese +38439%
Equal in Magnesium - 20
Equal in Zinc - 0.22
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 24% 15% 17% 24% 1% 6% 27% 19957% 3%
Contains more Calcium +142.9%
Contains more Phosphorus +41%
Contains more Potassium +204.5%
Contains more Copper +125.3%
Contains more Selenium +40%
Contains more Iron +14.8%
Contains less Sodium -88.9%
Contains more Manganese +38439%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Yam
6
:
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%
Contains more Vitamin B3 +235.1%
Contains more Vitamin K +339.1%
Equal in Vitamin E - 0.38
Equal in Vitamin B2 - 0.035
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%
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%
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%
Contains more Vitamin B3 +235.1%
Contains more Vitamin K +339.1%
Equal in Vitamin E - 0.38
Equal in Vitamin B2 - 0.035

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
3
:
Contains more Protein +59.4%
Contains more Carbs +377.4%
Contains more Other +49.1%
Contains more Fats +500%
Contains more Water +31.7%
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
6% 92%
Protein: 0.96 g
Fats: 1.02 g
Carbs: 5.84 g
Water: 91.63 g
Other: 0.55 g
Contains more Protein +59.4%
Contains more Carbs +377.4%
Contains more Other +49.1%
Contains more Fats +500%
Contains more Water +31.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
1
:
Contains less Saturated Fat -73.4%
Contains more Monounsaturated Fat +2483.3%
Contains more Polyunsaturated fat +448.7%
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
20% 22% 59%
Saturated Fat: 0.139 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.417 g
Contains less Saturated Fat -73.4%
Contains more Monounsaturated Fat +2483.3%
Contains more Polyunsaturated fat +448.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Tomatillo
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 Yam Tomatillo Opinion
Net carbs 23.78g 3.94g Yam
Protein 1.53g 0.96g Yam
Fats 0.17g 1.02g Tomatillo
Carbs 27.88g 5.84g Yam
Calories 118kcal 32kcal Yam
Sugar 0.5g 3.93g Yam
Fiber 4.1g 1.9g Yam
Calcium 17mg 7mg Yam
Iron 0.54mg 0.62mg Tomatillo
Magnesium 21mg 20mg Yam
Phosphorus 55mg 39mg Yam
Potassium 816mg 268mg Yam
Sodium 9mg 1mg Tomatillo
Zinc 0.24mg 0.22mg Yam
Copper 0.178mg 0.079mg Yam
Manganese 0.397mg 153mg Tomatillo
Selenium 0.7µg 0.5µg Yam
Vitamin A 138IU 114IU Yam
Vitamin A RAE 7µg 6µg Yam
Vitamin E 0.35mg 0.38mg Tomatillo
Vitamin C 17.1mg 11.7mg Yam
Vitamin B1 0.112mg 0.044mg Yam
Vitamin B2 0.032mg 0.035mg Tomatillo
Vitamin B3 0.552mg 1.85mg Tomatillo
Vitamin B5 0.314mg 0.15mg Yam
Vitamin B6 0.293mg 0.056mg Yam
Folate 23µg 7µg Yam
Vitamin K 2.3µg 10.1µg Tomatillo
Tryptophan 0.012mg Yam
Threonine 0.054mg Yam
Isoleucine 0.052mg Yam
Leucine 0.096mg Yam
Lysine 0.059mg Yam
Methionine 0.021mg Yam
Phenylalanine 0.071mg Yam
Valine 0.062mg Yam
Histidine 0.034mg Yam
Saturated Fat 0.037g 0.139g Yam
Monounsaturated Fat 0.006g 0.155g Tomatillo
Polyunsaturated fat 0.076g 0.417g Tomatillo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Tomatillo
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
19%
Yam
13%
Tomatillo
Minerals Daily Need Coverage Score
26%
Yam
2007%
Tomatillo

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

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients
  2. Tomatillo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168566/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.