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Grape leaves vs. Tomatillo — In-Depth Nutrition Comparison

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How are grape leaves and tomatillos different?

  • Grape leaves are richer in vitamin A, vitamin K, copper, fiber, calcium, vitamin B6, iron, vitamin B2, and folate, while tomatillos are higher in manganese.
  • Tomatillos cover your daily need for manganese, 6528% more than grape leaves.
  • Grape leaves contain 241 times more vitamin A than tomatillos. Grape leaves contain 27521IU of vitamin A, while tomatillos contain 114IU.

Grape leaves, raw and Tomatillos, raw types were used in this article.

Infographic

Grape leaves 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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
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 MagnesiumMagnesium +375%
Contains more CalciumCalcium +5085.7%
Contains more IronIron +324.2%
Contains more CopperCopper +425.3%
Contains more ZincZinc +204.5%
Contains more PhosphorusPhosphorus +133.3%
Contains more SeleniumSelenium +80%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +5259%
~equal in Potassium ~268mg

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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
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 AVitamin A +22833.3%
Contains more Vitamin EVitamin E +426.3%
Contains more Vitamin B2Vitamin B2 +911.4%
Contains more Vitamin B3Vitamin B3 +27.7%
Contains more Vitamin B5Vitamin B5 +54%
Contains more Vitamin B6Vitamin B6 +614.3%
Contains more Vitamin KVitamin K +975.2%
Contains more FolateFolate +1085.7%
Contains more CholineCholine +68.4%
~equal in Vitamin C ~11.7mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.044mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 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 +483.3%
Contains more FatsFats +107.8%
Contains more CarbsCarbs +196.4%
Contains more OtherOther +200%
Contains more WaterWater +25%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 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 more Poly. FatPolyunsaturated fat +155.4%
Contains less Sat. FatSaturated fat -58.6%
Contains more Mono. FatMonounsaturated fat +91.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Grape leaves Tomatillo DV% diff.
Manganese 2.855mg 153mg 6528%
Vitamin A 1376µg 6µg 152%
Vitamin K 108.6µg 10.1µg 82%
Copper 0.415mg 0.079mg 37%
Fiber 11g 1.9g 36%
Calcium 363mg 7mg 36%
Vitamin B6 0.4mg 0.056mg 26%
Iron 2.63mg 0.62mg 25%
Vitamin B2 0.354mg 0.035mg 25%
Folate 83µg 7µg 19%
Magnesium 95mg 20mg 18%
Vitamin E 2mg 0.38mg 11%
Protein 5.6g 0.96g 9%
Phosphorus 91mg 39mg 7%
Zinc 0.67mg 0.22mg 4%
Carbs 17.31g 5.84g 4%
Polyunsaturated fat 1.065g 0.417g 4%
Vitamin B3 2.362mg 1.85mg 3%
Calories 93kcal 32kcal 3%
Vitamin B5 0.231mg 0.15mg 2%
Fats 2.12g 1.02g 2%
Selenium 0.9µg 0.5µg 1%
Vitamin C 11.1mg 11.7mg 1%
Choline 12.8mg 7.6mg 1%
Saturated fat 0.336g 0.139g 1%
Net carbs 6.31g 3.94g N/A
Potassium 272mg 268mg 0%
Sugar 6.3g 3.93g N/A
Sodium 9mg 1mg 0%
Vitamin B1 0.04mg 0.044mg 0%
Monounsaturated fat 0.081g 0.155g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Tomatillo
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
86%
Grape leaves
12%
Tomatillo
Minerals Daily Need Coverage Score
87%
Grape leaves
2007%
Tomatillo

Comparison summary

Which food is lower in Sugar?
Tomatillo
Tomatillo is lower in Sugar (difference - 2.37g)
Which food contains less Sodium?
Tomatillo
Tomatillo contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Tomatillo
Tomatillo is lower in Saturated fat (difference - 0.197g)
Which food is cheaper?
Tomatillo
Tomatillo is cheaper (difference - $2.8)
Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()

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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.