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  6. Yam vs. Tomatillo

Yam vs. Tomatillo — In-Depth Nutrition Comparison

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A recap on the 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.

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
Yam
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 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 +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%
~equal in Magnesium ~20mg
~equal in Zinc ~0.22mg

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
Yam
6
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 57% 0% 2.3% 7% 28% 7.4% 10% 19% 68% 0% 5.8% 17%
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 +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 Vitamin B3Vitamin B3 +235.1%
Contains more Vitamin KVitamin K +339.1%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~0.38mg
~equal in Vitamin B2 ~0.035mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Tomatillo 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%
Carbs 27.88g 5.84g 7%
Vitamin K 2.3µg 10.1µg 7%
Vitamin C 17.1mg 11.7mg 6%
Vitamin B1 0.112mg 0.044mg 6%
Calories 118kcal 32kcal 4%
Folate 23µg 7µg 4%
Vitamin B5 0.314mg 0.15mg 3%
Phosphorus 55mg 39mg 2%
Choline 16.5mg 7.6mg 2%
Polyunsaturated fat 0.076g 0.417g 2%
Protein 1.53g 0.96g 1%
Fats 0.17g 1.02g 1%
Calcium 17mg 7mg 1%
Iron 0.54mg 0.62mg 1%
Protein per 100 calories 1.3g 3g N/A
Calories per 10 g protein 771kcal 333kcal N/A
Weight per 100 calories 85g 313g N/A
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 A 7µg 6µg 0%
Vitamin E 0.35mg 0.38mg 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
3
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 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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 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 -73.4%
Contains more Mono. FatMonounsaturated fat +2483.3%
Contains more Poly. FatPolyunsaturated fat +448.7%

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.