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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
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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
Yam
6
:
Contains more Calcium +142.9%
Contains more Phosphorus +41%
Contains more Potassium +204.5%
Contains more Copper +125.3%
Contains more Iron +14.8%
Contains less Sodium -88.9%
Equal in Magnesium - 20
Equal in Zinc - 0.22
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 24% 15% 17% 24% 1% 6% 27%
Contains more Calcium +142.9%
Contains more Phosphorus +41%
Contains more Potassium +204.5%
Contains more Copper +125.3%
Contains more 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
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

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.
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
Starch g g
Fructose g g
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
Vitamin A 138IU 114IU Yam
Vitamin E 0.35mg 0.38mg Tomatillo
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K 2.3µg 10.1µg Tomatillo
Tryptophan 0.012mg mg Yam
Threonine 0.054mg mg Yam
Isoleucine 0.052mg mg Yam
Leucine 0.096mg mg Yam
Lysine 0.059mg mg Yam
Methionine 0.021mg mg Yam
Phenylalanine 0.071mg mg Yam
Valine 0.062mg mg Yam
Histidine 0.034mg mg Yam
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
19
Yam
13
Tomatillo
Mineral Summary Score
25
Yam
14
Tomatillo

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Yam
6%
Tomatillo
Carbohydrates
28%
Yam
6%
Tomatillo
Fats
1%
Yam
5%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.