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Chinese broccoli vs Tomatillo - In-Depth Nutrition Comparison

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Summary of differences between Chinese broccoli and Tomatillo

  • Chinese broccoli has more Vitamin K, Folate, Vitamin C, Calcium, Vitamin B2, and Vitamin A RAE, however Tomatillo is higher in Manganese, and Vitamin B3.
  • Tomatillo covers your daily need of Manganese 6641% more than Chinese broccoli.
  • Chinese broccoli has 14 times more Calcium than Tomatillo. While Chinese broccoli has 100mg of Calcium, Tomatillo has only 7mg.

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

Infographic

Chinese broccoli 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +1328.6%
Contains more Zinc +77.3%
Contains more Iron +10.7%
Contains more Magnesium +11.1%
Contains less Sodium -85.7%
Contains more Copper +29.5%
Equal in Phosphorus - 39
Equal in Potassium - 268
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 22% 13% 18% 24% 1% 11% 21%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 24% 15% 17% 24% 1% 6% 27%
Contains more Calcium +1328.6%
Contains more Zinc +77.3%
Contains more Iron +10.7%
Contains more Magnesium +11.1%
Contains less Sodium -85.7%
Contains more Copper +29.5%
Equal in Phosphorus - 39
Equal in Potassium - 268

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +1336.8%
Contains more Vitamin E +26.3%
Contains more Vitamin C +141%
Contains more Vitamin B1 +115.9%
Contains more Vitamin B2 +317.1%
Contains more Vitamin B6 +25%
Contains more Folate +1314.3%
Contains more Vitamin K +739.6%
Contains more Vitamin B3 +323.3%
Equal in Vitamin B5 - 0.15
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
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 +1336.8%
Contains more Vitamin E +26.3%
Contains more Vitamin C +141%
Contains more Vitamin B1 +115.9%
Contains more Vitamin B2 +317.1%
Contains more Vitamin B6 +25%
Contains more Folate +1314.3%
Contains more Vitamin K +739.6%
Contains more Vitamin B3 +323.3%
Equal in Vitamin B5 - 0.15

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chinese broccoli Tomatillo
Lower in Sodium ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Chinese broccoli Tomatillo Opinion
Net carbs 1.31g 3.94g Tomatillo
Protein 1.14g 0.96g Chinese broccoli
Fats 0.72g 1.02g Tomatillo
Carbs 3.81g 5.84g Tomatillo
Calories 22kcal 32kcal Tomatillo
Starch g g
Fructose g g
Sugar 0.84g 3.93g Chinese broccoli
Fiber 2.5g 1.9g Chinese broccoli
Calcium 100mg 7mg Chinese broccoli
Iron 0.56mg 0.62mg Tomatillo
Magnesium 18mg 20mg Tomatillo
Phosphorus 41mg 39mg Chinese broccoli
Potassium 261mg 268mg Tomatillo
Sodium 7mg 1mg Tomatillo
Zinc 0.39mg 0.22mg Chinese broccoli
Copper 0.061mg 0.079mg Tomatillo
Vitamin A 1638IU 114IU Chinese broccoli
Vitamin E 0.48mg 0.38mg Chinese broccoli
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 28.2mg 11.7mg Chinese broccoli
Vitamin B1 0.095mg 0.044mg Chinese broccoli
Vitamin B2 0.146mg 0.035mg Chinese broccoli
Vitamin B3 0.437mg 1.85mg Tomatillo
Vitamin B5 0.159mg 0.15mg Chinese broccoli
Vitamin B6 0.07mg 0.056mg Chinese broccoli
Folate 99µg 7µg Chinese broccoli
Vitamin B12 0µg 0µg
Vitamin K 84.8µg 10.1µg Chinese broccoli
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.11g 0.139g Chinese broccoli
Monounsaturated Fat 0.05g 0.155g Tomatillo
Polyunsaturated fat 0.33g 0.417g Tomatillo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese broccoli Tomatillo
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
48
Chinese broccoli
13
Tomatillo
Mineral Summary Score
17
Chinese broccoli
14
Tomatillo

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Chinese broccoli
6%
Tomatillo
Carbohydrates
4%
Chinese broccoli
6%
Tomatillo
Fats
3%
Chinese broccoli
5%
Tomatillo

Comparison summary

Which food contains less Sodium?
Tomatillo
Tomatillo contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Tomatillo
Tomatillo is lower in glycemic index (difference - 32)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 3.09g)
Which food is lower in Saturated Fat?
Chinese broccoli
Chinese broccoli is lower in Saturated Fat (difference - 0.029g)
Which food is richer in vitamins?
Chinese broccoli
Chinese broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.