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  6. Chard raw vs. Tomatillo

Chard raw vs. Tomatillo — In-Depth Nutrition Comparison

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Differences between Chard raw and Tomatillo

  • Chard raw has more Vitamin K, Vitamin A RAE, Vitamin C, Iron, Magnesium, Copper, and Vitamin E , while Tomatillo has more Manganese, and Vitamin B3.
  • Tomatillo's daily need coverage for Manganese is 6636% higher.
  • Tomatillo contains 213 times less Sodium than Chard raw. Chard raw contains 213mg of Sodium, while Tomatillo contains 1mg.

The food types used in this comparison are Chard, swiss, raw and Tomatillos, raw.

Infographic

Chard raw 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.
Chard raw
Chard raw
8
:
2
Tomatillo
Tomatillo
Contains more Calcium +628.6%
Contains more Iron +190.3%
Contains more Magnesium +305%
Contains more Phosphorus +17.9%
Contains more Potassium +41.4%
Contains more Zinc +63.6%
Contains more Copper +126.6%
Contains more Selenium +80%
Contains less Sodium -99.5%
Contains more Manganese +41703.3%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Tomatillo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 24% 15% 17% 24% 1% 6% 27% 19957% 3%
Contains more Calcium +628.6%
Contains more Iron +190.3%
Contains more Magnesium +305%
Contains more Phosphorus +17.9%
Contains more Potassium +41.4%
Contains more Zinc +63.6%
Contains more Copper +126.6%
Contains more Selenium +80%
Contains less Sodium -99.5%
Contains more Manganese +41703.3%

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.
Chard raw
Chard raw
8
:
2
Tomatillo
Tomatillo
Contains more Vitamin A +5264.9%
Contains more Vitamin E +397.4%
Contains more Vitamin C +156.4%
Contains more Vitamin B2 +157.1%
Contains more Vitamin B5 +14.7%
Contains more Vitamin B6 +76.8%
Contains more Folate +100%
Contains more Vitamin K +8117.8%
Contains more Vitamin B3 +362.5%
Equal in Vitamin B1 - 0.044
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
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 +5264.9%
Contains more Vitamin E +397.4%
Contains more Vitamin C +156.4%
Contains more Vitamin B2 +157.1%
Contains more Vitamin B5 +14.7%
Contains more Vitamin B6 +76.8%
Contains more Folate +100%
Contains more Vitamin K +8117.8%
Contains more Vitamin B3 +362.5%
Equal in Vitamin B1 - 0.044

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
3
:
2
Tomatillo
Tomatillo
Contains more Protein +87.5%
Contains more Other +190.9%
Contains more Fats +410%
Contains more Carbs +56.1%
Equal in Water - 91.63
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 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 +87.5%
Contains more Other +190.9%
Contains more Fats +410%
Contains more Carbs +56.1%
Equal in Water - 91.63

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
1
:
2
Tomatillo
Tomatillo
Contains less Saturated Fat -78.4%
Contains more Monounsaturated Fat +287.5%
Contains more Polyunsaturated fat +495.7%
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Tomatillo
20% 22% 59%
Saturated Fat: 0.139 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.417 g
Contains less Saturated Fat -78.4%
Contains more Monounsaturated Fat +287.5%
Contains more Polyunsaturated fat +495.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard raw 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 Chard raw Tomatillo Opinion
Net carbs 2.14g 3.94g Tomatillo
Protein 1.8g 0.96g Chard raw
Fats 0.2g 1.02g Tomatillo
Carbs 3.74g 5.84g Tomatillo
Calories 19kcal 32kcal Tomatillo
Sugar 1.1g 3.93g Chard raw
Fiber 1.6g 1.9g Tomatillo
Calcium 51mg 7mg Chard raw
Iron 1.8mg 0.62mg Chard raw
Magnesium 81mg 20mg Chard raw
Phosphorus 46mg 39mg Chard raw
Potassium 379mg 268mg Chard raw
Sodium 213mg 1mg Tomatillo
Zinc 0.36mg 0.22mg Chard raw
Copper 0.179mg 0.079mg Chard raw
Manganese 0.366mg 153mg Tomatillo
Selenium 0.9µg 0.5µg Chard raw
Vitamin A 6116IU 114IU Chard raw
Vitamin A RAE 306µg 6µg Chard raw
Vitamin E 1.89mg 0.38mg Chard raw
Vitamin C 30mg 11.7mg Chard raw
Vitamin B1 0.04mg 0.044mg Tomatillo
Vitamin B2 0.09mg 0.035mg Chard raw
Vitamin B3 0.4mg 1.85mg Tomatillo
Vitamin B5 0.172mg 0.15mg Chard raw
Vitamin B6 0.099mg 0.056mg Chard raw
Folate 14µg 7µg Chard raw
Vitamin K 830µg 10.1µg Chard raw
Tryptophan 0.017mg Chard raw
Threonine 0.083mg Chard raw
Isoleucine 0.147mg Chard raw
Leucine 0.13mg Chard raw
Lysine 0.099mg Chard raw
Methionine 0.019mg Chard raw
Phenylalanine 0.11mg Chard raw
Valine 0.11mg Chard raw
Histidine 0.036mg Chard raw
Saturated Fat 0.03g 0.139g Chard raw
Monounsaturated Fat 0.04g 0.155g Tomatillo
Polyunsaturated fat 0.07g 0.417g Tomatillo

Which food is preferable for your diet?

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

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
222%
Chard raw
13%
Tomatillo
Minerals Daily Need Coverage Score
34%
Chard raw
2007%
Tomatillo

Comparison summary

Which food contains less Sodium?
Tomatillo
Tomatillo contains less Sodium (difference - 212mg)
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?
Chard raw
Chard raw is lower in Sugar (difference - 2.83g)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.109g)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
Chard raw
Chard raw 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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.