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  6. Yam vs. Tomatillo

Yam vs. Tomatillo — In-Depth Nutrition Comparison

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What are the main differences between yam and tomatillos?

  • Yam is richer in vitamin B6, potassium, copper, and fiber, yet tomatillos are richer in manganese, vitamin B3, and vitamin K.
  • Tomatillos' daily need coverage for manganese is 6636% higher.
  • Yam has 4 times more vitamin B6 than tomatillos. Yam has 0.228mg of vitamin B6, while tomatillos have 0.056mg.
  • Yam contains less sugar.

We used Yam, cooked, boiled, drained, or baked, without salt and Tomatillos, raw types in this comparison.

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 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 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 +100%
Contains more PotassiumPotassium +150%
Contains more CopperCopper +92.4%
Contains more PhosphorusPhosphorus +25.6%
Contains more SeleniumSelenium +40%
Contains more MagnesiumMagnesium +11.1%
Contains more IronIron +19.2%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +41139.9%
~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
4
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 40% 0% 2% 6.8% 24% 6.5% 10% 19% 53% 0% 5.8% 12%
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 B1Vitamin B1 +115.9%
Contains more Vitamin B5Vitamin B5 +107.3%
Contains more Vitamin B6Vitamin B6 +307.1%
Contains more FolateFolate +128.6%
Contains more Vitamin EVitamin E +11.8%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B3Vitamin B3 +235.1%
Contains more Vitamin KVitamin K +339.1%
~equal in Vitamin C ~11.7mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~6µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Tomatillo DV% diff.
Manganese 0.371mg 153mg 6636%
Vitamin B6 0.228mg 0.056mg 13%
Potassium 670mg 268mg 12%
Fiber 3.9g 1.9g 8%
Copper 0.152mg 0.079mg 8%
Vitamin B3 0.552mg 1.85mg 8%
Carbs 27.48g 5.84g 7%
Vitamin K 2.3µg 10.1µg 7%
Calories 116kcal 32kcal 4%
Vitamin B1 0.095mg 0.044mg 4%
Vitamin B5 0.311mg 0.15mg 3%
Folate 16µg 7µg 2%
Choline 16.2mg 7.6mg 2%
Polyunsaturated fat 0.06g 0.417g 2%
Protein 1.49g 0.96g 1%
Fats 0.14g 1.02g 1%
Calcium 14mg 7mg 1%
Iron 0.52mg 0.62mg 1%
Phosphorus 49mg 39mg 1%
Vitamin B2 0.028mg 0.035mg 1%
Saturated fat 0.029g 0.139g 1%
Protein per 100 calories 1.3g 3g N/A
Calories per 10 g protein 779kcal 333kcal N/A
Weight per 100 calories 86g 313g N/A
Vitamin C 12.1mg 11.7mg 0%
Net carbs 23.58g 3.94g N/A
Magnesium 18mg 20mg 0%
Sugar 0.49g 3.93g N/A
Zinc 0.2mg 0.22mg 0%
Sodium 8mg 1mg 0%
Vitamin A 6µg 6µg 0%
Vitamin E 0.34mg 0.38mg 0%
Selenium 0.7µg 0.5µg 0%
Monounsaturated fat 0.005g 0.155g 0%
Tryptophan 0.012mg 0%
Threonine 0.052mg 0%
Isoleucine 0.05mg 0%
Leucine 0.094mg 0%
Lysine 0.058mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.069mg 0%
Valine 0.06mg 0%
Histidine 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
3
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 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 +55.2%
Contains more CarbsCarbs +370.5%
Contains more OtherOther +38.2%
Contains more FatsFats +628.6%
Contains more WaterWater +30.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 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 -79.1%
Contains more Mono. FatMonounsaturated fat +3000%
Contains more Poly. FatPolyunsaturated fat +595%

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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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.