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Pumpkin flowers vs. Tomatillo — In-Depth Nutrition Comparison

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Significant differences between pumpkin flowers and tomatillos

  • Pumpkin flowers have more vitamin C, folate, and vitamin A; however, tomatillos are richer in vitamin B3.
  • Pumpkin flowers cover your daily vitamin C needs 18% more than tomatillos.
  • Tomatillos have 16 times less vitamin A than pumpkin flowers. Pumpkin flowers have 97µg of vitamin A, while tomatillos have 6µg.

Specific food types used in this comparison are Pumpkin flowers, raw and Tomatillos, raw.

Infographic

Pumpkin flowers 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 17% 12% 15% 26% 0% 0% 21% 0.65% 0% 3.8%
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 +20%
Contains more CalciumCalcium +457.1%
Contains more IronIron +12.9%
Contains more PhosphorusPhosphorus +25.6%
Contains more SeleniumSelenium +40%
Contains more PotassiumPotassium +54.9%
Contains less SodiumSodium -80%

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 93% 32% 0% 0% 11% 17% 13% 0% 0% 0% 0% 44% 0%
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 +139.3%
Contains more Vitamin AVitamin A +1516.7%
Contains more Vitamin B2Vitamin B2 +114.3%
Contains more FolateFolate +742.9%
Contains more Vitamin B3Vitamin B3 +168.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.044mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.03 g
Fats: 0.07 g
Carbs: 3.28 g
Water: 95.15 g
Other: 0.47 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 FatsFats +1357.1%
Contains more CarbsCarbs +78%
Contains more OtherOther +17%
~equal in Protein ~0.96g
~equal in Water ~91.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
73% 18% 8%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 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 -74.1%
Contains more Mono. FatMonounsaturated fat +1622.2%
Contains more Poly. FatPolyunsaturated fat +10325%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin flowers Tomatillo DV% diff.
Manganese 153mg 6652%
Vitamin C 28mg 11.7mg 18%
Folate 59µg 7µg 13%
Vitamin A 97µg 6µg 10%
Copper 0.079mg 9%
Vitamin K 10.1µg 8%
Fiber 1.9g 8%
Vitamin B3 0.69mg 1.85mg 7%
Vitamin B6 0.056mg 4%
Vitamin B2 0.075mg 0.035mg 3%
Polyunsaturated fat 0.004g 0.417g 3%
Vitamin B5 0.15mg 3%
Vitamin E 0.38mg 3%
Calcium 39mg 7mg 3%
Potassium 173mg 268mg 3%
Zinc 0.22mg 2%
Choline 7.6mg 1%
Calories 15kcal 32kcal 1%
Phosphorus 49mg 39mg 1%
Iron 0.7mg 0.62mg 1%
Magnesium 24mg 20mg 1%
Carbs 3.28g 5.84g 1%
Fats 0.07g 1.02g 1%
Protein 1.03g 0.96g 0%
Net carbs 3.28g 3.94g N/A
Sugar 3.93g N/A
Sodium 5mg 1mg 0%
Selenium 0.7µg 0.5µg 0%
Vitamin B1 0.042mg 0.044mg 0%
Saturated fat 0.036g 0.139g 0%
Monounsaturated fat 0.009g 0.155g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin flowers 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
16%
Pumpkin flowers
12%
Tomatillo
Minerals Daily Need Coverage Score
10%
Pumpkin flowers
2007%
Tomatillo

Comparison summary

Which food contains less Sodium?
Tomatillo
Tomatillo contains less Sodium (difference - 4mg)
Which food is lower in Sugar?
Pumpkin flowers
Pumpkin flowers is lower in Sugar (difference - 3.93g)
Which food is lower in Saturated fat?
Pumpkin flowers
Pumpkin flowers is lower in Saturated fat (difference - 0.103g)
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.
Which food is richer in vitamins?
?
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. Pumpkin flowers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169270/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.