Yam vs. Tomatillo — In-Depth Nutrition Comparison
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A recap on differences between yam and tomatillos
- Yam has more vitamin B6, potassium, copper, fiber, vitamin C, and vitamin B1; however, tomatillos are higher in manganese, vitamin B3, and vitamin K.
- Tomatillos cover your daily manganese needs 6635% more than yam.
- Tomatillos contain 5 times less vitamin B6 than yam. Yam contains 0.293mg of vitamin B6, while tomatillos contain 0.056mg.
Food varieties used in this article are Yam, raw and Tomatillos, raw.
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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.
| Contains more CalciumCalcium | +142.9% |
| Contains more PotassiumPotassium | +204.5% |
| Contains more CopperCopper | +125.3% |
| Contains more PhosphorusPhosphorus | +41% |
| Contains more SeleniumSelenium | +40% |
| Contains more IronIron | +14.8% |
| Contains less SodiumSodium | -88.9% |
| Contains more ManganeseManganese | +38439% |
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.
| Contains more Vitamin CVitamin C | +46.2% |
| Contains more Vitamin AVitamin A | +16.7% |
| Contains more Vitamin B1Vitamin B1 | +154.5% |
| Contains more Vitamin B5Vitamin B5 | +109.3% |
| Contains more Vitamin B6Vitamin B6 | +423.2% |
| Contains more FolateFolate | +228.6% |
| Contains more CholineCholine | +117.1% |
| Contains more Vitamin B3Vitamin B3 | +235.1% |
| Contains more Vitamin KVitamin K | +339.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +59.4% |
| Contains more CarbsCarbs | +377.4% |
| Contains more OtherOther | +49.1% |
| Contains more FatsFats | +500% |
| Contains more WaterWater | +31.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -73.4% |
| Contains more Mono. FatMonounsaturated fat | +2483.3% |
| Contains more Poly. FatPolyunsaturated 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.
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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 | |
|
DV% diff. |
| Manganese | 0.397mg | 153mg | 6635% |
| Vitamin B6 | 0.293mg | 0.056mg | 18% |
| Potassium | 816mg | 268mg | 16% |
| Copper | 0.178mg | 0.079mg | 11% |
| Fiber | 4.1g | 1.9g | 9% |
| Vitamin B3 | 0.552mg | 1.85mg | 8% |
| Vitamin K | 2.3µg | 10.1µg | 7% |
| Carbs | 27.88g | 5.84g | 7% |
| Vitamin B1 | 0.112mg | 0.044mg | 6% |
| Vitamin C | 17.1mg | 11.7mg | 6% |
| Folate | 23µg | 7µg | 4% |
| Calories | 118kcal | 32kcal | 4% |
| Vitamin B5 | 0.314mg | 0.15mg | 3% |
| Phosphorus | 55mg | 39mg | 2% |
| Polyunsaturated fat | 0.076g | 0.417g | 2% |
| Choline | 16.5mg | 7.6mg | 2% |
| Fats | 0.17g | 1.02g | 1% |
| Calcium | 17mg | 7mg | 1% |
| Iron | 0.54mg | 0.62mg | 1% |
| Protein | 1.53g | 0.96g | 1% |
| Net carbs | 23.78g | 3.94g | N/A |
| Magnesium | 21mg | 20mg | 0% |
| Sugar | 0.5g | 3.93g | N/A |
| Zinc | 0.24mg | 0.22mg | 0% |
| Sodium | 9mg | 1mg | 0% |
| Vitamin E | 0.35mg | 0.38mg | 0% |
| Vitamin A | 7µg | 6µg | 0% |
| Selenium | 0.7µg | 0.5µg | 0% |
| Vitamin B2 | 0.032mg | 0.035mg | 0% |
| Saturated fat | 0.037g | 0.139g | 0% |
| Monounsaturated fat | 0.006g | 0.155g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.054mg | 0% | |
| Isoleucine | 0.052mg | 0% | |
| Leucine | 0.096mg | 0% | |
| Lysine | 0.059mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.071mg | 0% | |
| Valine | 0.062mg | 0% | |
| Histidine | 0.034mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
18%
12%
Minerals Daily Need Coverage Score
26%
2007%
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?
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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.