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  6. Tomatillo vs. Cassava

Tomatillo vs. Cassava — In-Depth Nutrition Comparison

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How are tomatillos and cassava different?

  • Tomatillos are richer in manganese, vitamin K, and vitamin B3, while cassava is higher in vitamin C.
  • Tomatillos cover your daily need for manganese, 6635% more than cassava.
  • Tomatillos contain 5 times more vitamin K than cassava. Tomatillos contain 10.1µg of vitamin K, while cassava contains 1.9µg.
  • Cassava is lower in sugar.

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

Infographic

Tomatillo vs Cassava 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 14% 2.1% 24% 23% 26% 6% 17% 0.13% 19957% 2.7%
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%
Contains more IronIron +129.6%
Contains more PhosphorusPhosphorus +44.4%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +39743.8%
Contains more CalciumCalcium +128.6%
Contains more CopperCopper +26.6%
Contains more ZincZinc +54.5%
Contains more SeleniumSelenium +40%
~equal in Magnesium ~21mg
~equal in Potassium ~271mg

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 39% 0% 2% 7.6% 11% 8.1% 35% 9% 13% 0% 25% 5.3%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomatillo Cassava DV% diff.
Manganese 153mg 0.384mg 6635%
Carbs 5.84g 38.06g 11%
Vitamin C 11.7mg 20.6mg 10%
Vitamin K 10.1µg 1.9µg 7%
Calories 32kcal 160kcal 6%
Vitamin B3 1.85mg 0.854mg 6%
Folate 7µg 27µg 5%
Iron 0.62mg 0.27mg 4%
Vitamin B1 0.044mg 0.087mg 4%
Choline 7.6mg 23.7mg 3%
Copper 0.079mg 0.1mg 2%
Phosphorus 39mg 27mg 2%
Vitamin B6 0.056mg 0.088mg 2%
Polyunsaturated fat 0.417g 0.048g 2%
Protein 0.96g 1.36g 1%
Fats 1.02g 0.28g 1%
Calcium 7mg 16mg 1%
Zinc 0.22mg 0.34mg 1%
Sodium 1mg 14mg 1%
Vitamin A 6µg 1µg 1%
Vitamin E 0.38mg 0.19mg 1%
Vitamin B2 0.035mg 0.048mg 1%
Vitamin B5 0.15mg 0.107mg 1%
Protein per 100 calories 3g 0.85g N/A
Calories per 10 g protein 333kcal 1176kcal N/A
Weight per 100 calories 313g 63g N/A
Net carbs 3.94g 36.26g N/A
Magnesium 20mg 21mg 0%
Potassium 268mg 271mg 0%
Sugar 3.93g 1.7g N/A
Fiber 1.9g 1.8g 0%
Selenium 0.5µg 0.7µg 0%
Saturated fat 0.139g 0.074g 0%
Monounsaturated fat 0.155g 0.075g 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
6% 92%
Protein: 0.96 g
Fats: 1.02 g
Carbs: 5.84 g
Water: 91.63 g
Other: 0.55 g
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more FatsFats +264.3%
Contains more WaterWater +53.5%
Contains more ProteinProtein +41.7%
Contains more CarbsCarbs +551.7%
Contains more OtherOther +12.7%

Fat Type Comparison

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

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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. Tomatillo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168566/nutrients
  2. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.