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  6. Arugula vs. Tomatillo

Arugula vs. Tomatillo — In-Depth Nutrition Comparison

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Summary of differences between Arugula and Tomatillo

  • Arugula has more Vitamin K, Folate, Calcium, Vitamin A RAE, Iron, Magnesium, and Vitamin B5, however, Tomatillo is higher in Manganese, and Vitamin B3.
  • Tomatillo covers your daily need of Manganese 6638% more than Arugula.
  • Arugula has 23 times more Calcium than Tomatillo. While Arugula has 160mg of Calcium, Tomatillo has only 7mg.

These are the specific foods used in this comparison Arugula, raw and Tomatillos, raw.

Infographic

Arugula 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.
Arugula
Arugula
6
:
4
Tomatillo
Tomatillo
Contains more Calcium +2185.7%
Contains more Iron +135.5%
Contains more Magnesium +135%
Contains more Phosphorus +33.3%
Contains more Potassium +37.7%
Contains more Zinc +113.6%
Contains less Sodium -96.3%
Contains more Manganese +47563.6%
Contains more Selenium +66.7%
Equal in Copper - 0.079
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Tomatillo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 24% 15% 17% 24% 1% 6% 27% 19957% 3%
Contains more Calcium +2185.7%
Contains more Iron +135.5%
Contains more Magnesium +135%
Contains more Phosphorus +33.3%
Contains more Potassium +37.7%
Contains more Zinc +113.6%
Contains less Sodium -96.3%
Contains more Manganese +47563.6%
Contains more Selenium +66.7%
Equal in Copper - 0.079

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.
Arugula
Arugula
8
:
1
Tomatillo
Tomatillo
Contains more Vitamin A +1981.6%
Contains more Vitamin E +13.2%
Contains more Vitamin C +28.2%
Contains more Vitamin B2 +145.7%
Contains more Vitamin B5 +191.3%
Contains more Vitamin B6 +30.4%
Contains more Folate +1285.7%
Contains more Vitamin K +975.2%
Contains more Vitamin B3 +506.6%
Equal in Vitamin B1 - 0.044
Arugula
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
Tomatillo
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 +1981.6%
Contains more Vitamin E +13.2%
Contains more Vitamin C +28.2%
Contains more Vitamin B2 +145.7%
Contains more Vitamin B5 +191.3%
Contains more Vitamin B6 +30.4%
Contains more Folate +1285.7%
Contains more Vitamin K +975.2%
Contains more Vitamin B3 +506.6%
Equal in Vitamin B1 - 0.044

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Arugula
Arugula
3
:
2
Tomatillo
Tomatillo
Contains more Protein +168.8%
Contains more Other +154.5%
Contains more Fats +54.5%
Contains more Carbs +60%
Equal in Water - 91.63
Arugula
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Tomatillo
6% 92%
Protein: 0.96 g
Fats: 1.02 g
Carbs: 5.84 g
Water: 91.63 g
Other: 0.55 g
Contains more Protein +168.8%
Contains more Other +154.5%
Contains more Fats +54.5%
Contains more Carbs +60%
Equal in Water - 91.63

Fat Type Comparison

Fat type breakdown side-by-side comparison
Arugula
Arugula
1
:
2
Tomatillo
Tomatillo
Contains less Saturated Fat -38.1%
Contains more Monounsaturated Fat +216.3%
Contains more Polyunsaturated fat +30.7%
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Tomatillo
20% 22% 59%
Saturated Fat: 0.139 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.417 g
Contains less Saturated Fat -38.1%
Contains more Monounsaturated Fat +216.3%
Contains more Polyunsaturated fat +30.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Arugula Tomatillo
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Arugula Tomatillo Opinion
Net carbs 2.05g 3.94g Tomatillo
Protein 2.58g 0.96g Arugula
Fats 0.66g 1.02g Tomatillo
Carbs 3.65g 5.84g Tomatillo
Calories 25kcal 32kcal Tomatillo
Sugar 2.05g 3.93g Arugula
Fiber 1.6g 1.9g Tomatillo
Calcium 160mg 7mg Arugula
Iron 1.46mg 0.62mg Arugula
Magnesium 47mg 20mg Arugula
Phosphorus 52mg 39mg Arugula
Potassium 369mg 268mg Arugula
Sodium 27mg 1mg Tomatillo
Zinc 0.47mg 0.22mg Arugula
Copper 0.076mg 0.079mg Tomatillo
Manganese 0.321mg 153mg Tomatillo
Selenium 0.3µg 0.5µg Tomatillo
Vitamin A 2373IU 114IU Arugula
Vitamin A RAE 119µg 6µg Arugula
Vitamin E 0.43mg 0.38mg Arugula
Vitamin C 15mg 11.7mg Arugula
Vitamin B1 0.044mg 0.044mg
Vitamin B2 0.086mg 0.035mg Arugula
Vitamin B3 0.305mg 1.85mg Tomatillo
Vitamin B5 0.437mg 0.15mg Arugula
Vitamin B6 0.073mg 0.056mg Arugula
Folate 97µg 7µg Arugula
Vitamin K 108.6µg 10.1µg Arugula
Saturated Fat 0.086g 0.139g Arugula
Monounsaturated Fat 0.049g 0.155g Tomatillo
Polyunsaturated fat 0.319g 0.417g Tomatillo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Tomatillo
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
52%
Arugula
13%
Tomatillo
Minerals Daily Need Coverage Score
28%
Arugula
2007%
Tomatillo

Comparison summary

Which food contains less Sodium?
Tomatillo
Tomatillo contains less Sodium (difference - 26mg)
Which food is lower in glycemic index?
Tomatillo
Tomatillo is lower in glycemic index (difference - 32)
Which food is cheaper?
Tomatillo
Tomatillo is cheaper (difference - $0.4)
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 1.88g)
Which food is lower in Saturated Fat?
Arugula
Arugula is lower in Saturated Fat (difference - 0.053g)
Which food is richer in minerals?
Arugula
Arugula is relatively richer in minerals
Which food is richer in vitamins?
Arugula
Arugula is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.