Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Kale
  5. Compare
  6. Kale vs. Tomatillo

Kale vs. Tomatillo — In-Depth Nutrition Comparison

Compare

How are Kale and Tomatillo different?

  • Kale is richer in Vitamin K, Vitamin A RAE, Vitamin C, Copper, Calcium, and Vitamin B6, while Tomatillo is higher in Manganese, and Vitamin B3.
  • Tomatillo covers your daily need of Manganese 6634% more than Kale.
  • Kale contains 114 times more Vitamin A RAE than Tomatillo. Kale contains 681µg of Vitamin A RAE, while Tomatillo contains 6µg.

Kale, cooked, boiled, drained, without salt and Tomatillos, raw types were used in this article.

Infographic

Kale 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.
Kale
Kale
5
:
5
Tomatillo
Tomatillo
Contains more Calcium +928.6%
Contains more Iron +45.2%
Contains more Copper +97.5%
Contains more Selenium +80%
Contains more Magnesium +11.1%
Contains more Phosphorus +39.3%
Contains more Potassium +17.5%
Contains less Sodium -95.7%
Contains more Manganese +36678.8%
Equal in Zinc - 0.22
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 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 +928.6%
Contains more Iron +45.2%
Contains more Copper +97.5%
Contains more Selenium +80%
Contains more Magnesium +11.1%
Contains more Phosphorus +39.3%
Contains more Potassium +17.5%
Contains less Sodium -95.7%
Contains more Manganese +36678.8%
Equal in Zinc - 0.22

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.
Kale
Kale
8
:
2
Tomatillo
Tomatillo
Contains more Vitamin A +11848.2%
Contains more Vitamin E +123.7%
Contains more Vitamin C +250.4%
Contains more Vitamin B1 +20.5%
Contains more Vitamin B2 +100%
Contains more Vitamin B6 +146.4%
Contains more Folate +85.7%
Contains more Vitamin K +7989.1%
Contains more Vitamin B3 +270%
Contains more Vitamin B5 +206.1%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
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 +11848.2%
Contains more Vitamin E +123.7%
Contains more Vitamin C +250.4%
Contains more Vitamin B1 +20.5%
Contains more Vitamin B2 +100%
Contains more Vitamin B6 +146.4%
Contains more Folate +85.7%
Contains more Vitamin K +7989.1%
Contains more Vitamin B3 +270%
Contains more Vitamin B5 +206.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
2
:
3
Tomatillo
Tomatillo
Contains more Protein +97.9%
Contains more Other +58.2%
Contains more Fats +155%
Equal in Carbs - 5.84
Equal in Water - 91.63
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 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 +97.9%
Contains more Other +58.2%
Contains more Fats +155%
Equal in Carbs - 5.84
Equal in Water - 91.63

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
1
:
2
Tomatillo
Tomatillo
Contains less Saturated Fat -62.6%
Contains more Monounsaturated Fat +416.7%
Contains more Polyunsaturated fat +116.1%
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Tomatillo
20% 22% 59%
Saturated Fat: 0.139 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.417 g
Contains less Saturated Fat -62.6%
Contains more Monounsaturated Fat +416.7%
Contains more Polyunsaturated fat +116.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kale Tomatillo Opinion
Net carbs 3.63g 3.94g Tomatillo
Protein 1.9g 0.96g Kale
Fats 0.4g 1.02g Tomatillo
Carbs 5.63g 5.84g Tomatillo
Calories 28kcal 32kcal Tomatillo
Sugar 1.25g 3.93g Kale
Fiber 2g 1.9g Kale
Calcium 72mg 7mg Kale
Iron 0.9mg 0.62mg Kale
Magnesium 18mg 20mg Tomatillo
Phosphorus 28mg 39mg Tomatillo
Potassium 228mg 268mg Tomatillo
Sodium 23mg 1mg Tomatillo
Zinc 0.24mg 0.22mg Kale
Copper 0.156mg 0.079mg Kale
Manganese 0.416mg 153mg Tomatillo
Selenium 0.9µg 0.5µg Kale
Vitamin A 13621IU 114IU Kale
Vitamin A RAE 681µg 6µg Kale
Vitamin E 0.85mg 0.38mg Kale
Vitamin C 41mg 11.7mg Kale
Vitamin B1 0.053mg 0.044mg Kale
Vitamin B2 0.07mg 0.035mg Kale
Vitamin B3 0.5mg 1.85mg Tomatillo
Vitamin B5 0.049mg 0.15mg Tomatillo
Vitamin B6 0.138mg 0.056mg Kale
Folate 13µg 7µg Kale
Vitamin K 817µg 10.1µg Kale
Tryptophan 0.023mg Kale
Threonine 0.085mg Kale
Isoleucine 0.114mg Kale
Leucine 0.133mg Kale
Lysine 0.114mg Kale
Methionine 0.018mg Kale
Phenylalanine 0.097mg Kale
Valine 0.104mg Kale
Histidine 0.04mg Kale
Saturated Fat 0.052g 0.139g Kale
Monounsaturated Fat 0.03g 0.155g Tomatillo
Polyunsaturated fat 0.193g 0.417g Tomatillo

Which food is preferable for your diet?

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

People also compare

Kale
Kale vs Marrow-stem Kale
Marrow-stem Kale
Kale
Kale vs Spinach raw
Spinach raw
Kale
Kale vs Chard raw
Chard raw
Tomatillo
Tomatillo vs Salsa
Salsa
Tomatillo
Tomatillo vs Poblano
Poblano
Tomatillo
Tomatillo vs Sun-dried tomato
Sun-dried tomato

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
258%
Kale
13%
Tomatillo
Minerals Daily Need Coverage Score
22%
Kale
2007%
Tomatillo

Comparison summary

Which food contains less Sodium?
Tomatillo
Tomatillo contains less Sodium (difference - 22mg)
Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 2.68g)
Which food is lower in Saturated Fat?
Kale
Kale is lower in Saturated Fat (difference - 0.087g)
Which food is richer in vitamins?
Kale
Kale 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 ()
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

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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.