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  6. Mustard Greens Raw vs. Tomatillo

Mustard Greens Raw vs. Tomatillo — In-Depth Nutrition Comparison

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The main differences between Mustard Greens Raw and Tomatillo

  • Mustard Greens Raw have more Vitamin K, Vitamin C, Vitamin A RAE, Iron, Vitamin E , Calcium, Copper, Vitamin B6, and Vitamin B2, however, Tomatillo have more Vitamin B3.
  • Daily need coverage for Vitamin K from Mustard Greens Raw is 206% higher.
  • Tomatillo has 25 times less Vitamin A RAE than Mustard Greens Raw. Mustard Greens Raw have 151µg of Vitamin A RAE, while Tomatillo has 6µg.

Food types used in this article are Mustard greens, raw and Tomatillos, raw.

Infographic

Mustard Greens 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.
Mustard Greens Raw
Mustard Greens Raw
8
:
2
Tomatillo
Tomatillo
Contains more Calcium +1542.9%
Contains more Iron +164.5%
Contains more Magnesium +60%
Contains more Phosphorus +48.7%
Contains more Potassium +43.3%
Contains more Zinc +13.6%
Contains more Copper +108.9%
Contains more Selenium +80%
Contains less Sodium -95%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 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 +1542.9%
Contains more Iron +164.5%
Contains more Magnesium +60%
Contains more Phosphorus +48.7%
Contains more Potassium +43.3%
Contains more Zinc +13.6%
Contains more Copper +108.9%
Contains more Selenium +80%
Contains less Sodium -95%

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.
Mustard Greens Raw
Mustard Greens Raw
9
:
1
Tomatillo
Tomatillo
Contains more Vitamin A +2552.6%
Contains more Vitamin E +428.9%
Contains more Vitamin C +498.3%
Contains more Vitamin B1 +81.8%
Contains more Vitamin B2 +214.3%
Contains more Vitamin B5 +40%
Contains more Vitamin B6 +221.4%
Contains more Folate +71.4%
Contains more Vitamin K +2449.5%
Contains more Vitamin B3 +131.3%
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
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 +2552.6%
Contains more Vitamin E +428.9%
Contains more Vitamin C +498.3%
Contains more Vitamin B1 +81.8%
Contains more Vitamin B2 +214.3%
Contains more Vitamin B5 +40%
Contains more Vitamin B6 +221.4%
Contains more Folate +71.4%
Contains more Vitamin K +2449.5%
Contains more Vitamin B3 +131.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
2
:
3
Tomatillo
Tomatillo
Contains more Protein +197.9%
Contains more Other +145.5%
Contains more Fats +142.9%
Contains more Carbs +25.1%
Equal in Water - 91.63
Mustard Greens Raw
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 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 +197.9%
Contains more Other +145.5%
Contains more Fats +142.9%
Contains more Carbs +25.1%
Equal in Water - 91.63

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
1
:
2
Tomatillo
Tomatillo
Contains less Saturated Fat -92.8%
Contains more Monounsaturated Fat +68.5%
Contains more Polyunsaturated fat +997.4%
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Tomatillo
20% 22% 59%
Saturated Fat: 0.139 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.417 g
Contains less Saturated Fat -92.8%
Contains more Monounsaturated Fat +68.5%
Contains more Polyunsaturated fat +997.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mustard Greens 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 Mustard Greens Raw Tomatillo Opinion
Net carbs 1.47g 3.94g Tomatillo
Protein 2.86g 0.96g Mustard Greens Raw
Fats 0.42g 1.02g Tomatillo
Carbs 4.67g 5.84g Tomatillo
Calories 27kcal 32kcal Tomatillo
Sugar 1.32g 3.93g Mustard Greens Raw
Fiber 3.2g 1.9g Mustard Greens Raw
Calcium 115mg 7mg Mustard Greens Raw
Iron 1.64mg 0.62mg Mustard Greens Raw
Magnesium 32mg 20mg Mustard Greens Raw
Phosphorus 58mg 39mg Mustard Greens Raw
Potassium 384mg 268mg Mustard Greens Raw
Sodium 20mg 1mg Tomatillo
Zinc 0.25mg 0.22mg Mustard Greens Raw
Copper 0.165mg 0.079mg Mustard Greens Raw
Manganese 153mg Tomatillo
Selenium 0.9µg 0.5µg Mustard Greens Raw
Vitamin A 3024IU 114IU Mustard Greens Raw
Vitamin A RAE 151µg 6µg Mustard Greens Raw
Vitamin E 2.01mg 0.38mg Mustard Greens Raw
Vitamin C 70mg 11.7mg Mustard Greens Raw
Vitamin B1 0.08mg 0.044mg Mustard Greens Raw
Vitamin B2 0.11mg 0.035mg Mustard Greens Raw
Vitamin B3 0.8mg 1.85mg Tomatillo
Vitamin B5 0.21mg 0.15mg Mustard Greens Raw
Vitamin B6 0.18mg 0.056mg Mustard Greens Raw
Folate 12µg 7µg Mustard Greens Raw
Vitamin K 257.5µg 10.1µg Mustard Greens Raw
Saturated Fat 0.01g 0.139g Mustard Greens Raw
Monounsaturated Fat 0.092g 0.155g Tomatillo
Polyunsaturated fat 0.038g 0.417g Tomatillo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens 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
102%
Mustard Greens Raw
13%
Tomatillo
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
2007%
Tomatillo

Comparison summary

Which food contains less Sodium?
Tomatillo
Tomatillo contains less Sodium (difference - 19mg)
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 - $1.4)
Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.129g)
Which food is richer in minerals?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens 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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.