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Chinese broccoli vs. Tomatillo — In-Depth Nutrition Comparison

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Summary of differences between chinese broccoli and tomatillos

  • Chinese broccoli has more vitamin K, vitamin A, folate, vitamin C, calcium, and vitamin B2; however, tomatillos are higher in manganese and vitamin B3.
  • Tomatillos cover your daily need for manganese, 6641% more than chinese broccoli.
  • Chinese broccoli has 14 times more vitamin A than tomatillos. While chinese broccoli has 1638IU of vitamin A, tomatillos have only 114IU.

These are the specific foods used in this comparison Broccoli, chinese, cooked and Tomatillos, raw.

Infographic

Chinese broccoli vs Tomatillo 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
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 +1328.6%
Contains more ZincZinc +77.3%
Contains more SeleniumSelenium +160%
Contains more MagnesiumMagnesium +11.1%
Contains more IronIron +10.7%
Contains more CopperCopper +29.5%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +57854.5%
~equal in Potassium ~268mg
~equal in Phosphorus ~39mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 39% 2% 7.6% 0% 11% 8.1% 35% 9% 13% 0% 25% 5.3% 4.1%
Contains more Vitamin CVitamin C +141%
Contains more Vitamin AVitamin A +1266.7%
Contains more Vitamin EVitamin E +26.3%
Contains more Vitamin B1Vitamin B1 +115.9%
Contains more Vitamin B2Vitamin B2 +317.1%
Contains more Vitamin B6Vitamin B6 +25%
Contains more Vitamin KVitamin K +739.6%
Contains more FolateFolate +1314.3%
Contains more CholineCholine +232.9%
Contains more Vitamin B3Vitamin B3 +323.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.15mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese broccoli Tomatillo DV% diff.
Manganese 0.264mg 153mg 6641%
Vitamin K 84.8µg 10.1µg 62%
Folate 99µg 7µg 23%
Vitamin C 28.2mg 11.7mg 18%
Calcium 100mg 7mg 9%
Vitamin B3 0.437mg 1.85mg 9%
Vitamin B2 0.146mg 0.035mg 9%
Vitamin A 82µg 6µg 8%
Vitamin B1 0.095mg 0.044mg 4%
Choline 25.3mg 7.6mg 3%
Fiber 2.5g 1.9g 2%
Copper 0.061mg 0.079mg 2%
Zinc 0.39mg 0.22mg 2%
Calories 22kcal 32kcal 1%
Vitamin B6 0.07mg 0.056mg 1%
Selenium 1.3µg 0.5µg 1%
Polyunsaturated fat 0.33g 0.417g 1%
Vitamin E 0.48mg 0.38mg 1%
Iron 0.56mg 0.62mg 1%
Carbs 3.81g 5.84g 1%
Protein 1.14g 0.96g 0%
Fats 0.72g 1.02g 0%
Net carbs 1.31g 3.94g N/A
Magnesium 18mg 20mg 0%
Potassium 261mg 268mg 0%
Sugar 0.84g 3.93g N/A
Phosphorus 41mg 39mg 0%
Sodium 7mg 1mg 0%
Vitamin B5 0.159mg 0.15mg 0%
Saturated fat 0.11g 0.139g 0%
Monounsaturated fat 0.05g 0.155g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 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 +18.8%
Contains more OtherOther +43.6%
Contains more FatsFats +41.7%
Contains more CarbsCarbs +53.3%
~equal in Water ~91.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 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 -20.9%
Contains more Mono. FatMonounsaturated fat +210%
Contains more Poly. FatPolyunsaturated fat +26.4%

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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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.