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  6. Cassava vs. Tomatillo

Cassava vs. Tomatillo — In-Depth Nutrition Comparison

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How are cassava and tomatillos different?

  • Cassava is richer in vitamin C, while tomatillos are higher in manganese, vitamin K, and vitamin B3.
  • Tomatillos cover your daily need for manganese, 6635% more than cassava.
  • Cassava contains 4 times more folate than tomatillos. Cassava contains 27µg of folate, while tomatillos contain 7µg.
  • Cassava is lower in sugar.

Cassava, raw and Tomatillos, raw types were used in this article.

Infographic

Cassava 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 2.1% 24% 23% 26% 6% 17% 0.13% 19957% 2.7%
Contains more CalciumCalcium +128.6%
Contains more CopperCopper +26.6%
Contains more ZincZinc +54.5%
Contains more SeleniumSelenium +40%
Contains more IronIron +129.6%
Contains more PhosphorusPhosphorus +44.4%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +39743.8%
~equal in Magnesium ~20mg
~equal in Potassium ~268mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 69% 0% 0.33% 3.8% 22% 11% 16% 6.4% 20% 0% 4.8% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 39% 0% 2% 7.6% 11% 8.1% 35% 9% 13% 0% 25% 5.3%
Contains more Vitamin CVitamin C +76.1%
Contains more Vitamin B1Vitamin B1 +97.7%
Contains more Vitamin B2Vitamin B2 +37.1%
Contains more Vitamin B6Vitamin B6 +57.1%
Contains more FolateFolate +285.7%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B3Vitamin B3 +116.6%
Contains more Vitamin B5Vitamin B5 +40.2%
Contains more Vitamin KVitamin K +431.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Tomatillo DV% diff.
Manganese 0.384mg 153mg 6635%
Carbs 38.06g 5.84g 11%
Vitamin C 20.6mg 11.7mg 10%
Vitamin K 1.9µg 10.1µg 7%
Calories 160kcal 32kcal 6%
Vitamin B3 0.854mg 1.85mg 6%
Folate 27µg 7µg 5%
Iron 0.27mg 0.62mg 4%
Vitamin B1 0.087mg 0.044mg 4%
Choline 23.7mg 7.6mg 3%
Copper 0.1mg 0.079mg 2%
Phosphorus 27mg 39mg 2%
Vitamin B6 0.088mg 0.056mg 2%
Polyunsaturated fat 0.048g 0.417g 2%
Protein 1.36g 0.96g 1%
Fats 0.28g 1.02g 1%
Calcium 16mg 7mg 1%
Zinc 0.34mg 0.22mg 1%
Sodium 14mg 1mg 1%
Vitamin A 1µg 6µg 1%
Vitamin E 0.19mg 0.38mg 1%
Vitamin B2 0.048mg 0.035mg 1%
Vitamin B5 0.107mg 0.15mg 1%
Protein per 100 calories 0.85g 3g N/A
Calories per 10 g protein 1176kcal 333kcal N/A
Weight per 100 calories 63g 313g N/A
Net carbs 36.26g 3.94g N/A
Magnesium 21mg 20mg 0%
Potassium 271mg 268mg 0%
Sugar 1.7g 3.93g N/A
Fiber 1.8g 1.9g 0%
Selenium 0.7µg 0.5µg 0%
Saturated fat 0.074g 0.139g 0%
Monounsaturated fat 0.075g 0.155g 0%
Tryptophan 0.019mg 0%
Threonine 0.028mg 0%
Isoleucine 0.027mg 0%
Leucine 0.039mg 0%
Lysine 0.044mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.026mg 0%
Valine 0.035mg 0%
Histidine 0.02mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 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 ProteinProtein +41.7%
Contains more CarbsCarbs +551.7%
Contains more OtherOther +12.7%
Contains more FatsFats +264.3%
Contains more WaterWater +53.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
20% 22% 59%
Saturated fat: Sat. Fat 0.139 g
Monounsaturated fat: Mono. Fat 0.155 g
Polyunsaturated fat: Poly. Fat 0.417 g
Contains less Sat. FatSaturated fat -46.8%
Contains more Mono. FatMonounsaturated fat +106.7%
Contains more Poly. FatPolyunsaturated fat +768.8%

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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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.