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  6. Pumpkin seeds vs. Tomatillo

Pumpkin seeds vs. Tomatillo — In-Depth Nutrition Comparison

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What are the differences between pumpkin seeds and tomatillos?

  • Pumpkin seeds are higher in zinc, copper, fiber, magnesium, iron, and potassium, yet tomatillos are higher in manganese, vitamin C, and vitamin B3.
  • Tomatillos' daily need coverage for manganese is 6631% more.
  • Pumpkin seeds have 47 times more zinc than tomatillos. While pumpkin seeds have 10.3mg of zinc, tomatillos have only 0.22mg.
  • The amount of saturated fat in tomatillos is lower.

We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Tomatillos, raw types in this article.

Infographic

Pumpkin seeds 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
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 +1210%
Contains more CalciumCalcium +685.7%
Contains more PotassiumPotassium +242.9%
Contains more IronIron +433.9%
Contains more CopperCopper +773.4%
Contains more ZincZinc +4581.8%
Contains more PhosphorusPhosphorus +135.9%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +30746.8%

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 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 B2Vitamin B2 +48.6%
Contains more FolateFolate +28.6%
Contains more Vitamin CVitamin C +3800%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B1Vitamin B1 +29.4%
Contains more Vitamin B3Vitamin B3 +546.9%
Contains more Vitamin B5Vitamin B5 +167.9%
Contains more Vitamin B6Vitamin B6 +51.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Tomatillo DV% diff.
Manganese 0.496mg 153mg 6631%
Zinc 10.3mg 0.22mg 92%
Copper 0.69mg 0.079mg 68%
Fiber 18.4g 1.9g 66%
Magnesium 262mg 20mg 58%
Polyunsaturated fat 8.844g 0.417g 56%
Protein 18.55g 0.96g 35%
Iron 3.31mg 0.62mg 34%
Fats 19.4g 1.02g 28%
Calories 446kcal 32kcal 21%
Potassium 919mg 268mg 19%
Saturated fat 3.67g 0.139g 16%
Carbs 53.75g 5.84g 16%
Monounsaturated fat 6.032g 0.155g 15%
Vitamin C 0.3mg 11.7mg 13%
Vitamin B3 0.286mg 1.85mg 10%
Phosphorus 92mg 39mg 8%
Vitamin K 10.1µg 8%
Calcium 55mg 7mg 5%
Vitamin E 0.38mg 3%
Vitamin B5 0.056mg 0.15mg 2%
Choline 7.6mg 1%
Folate 9µg 7µg 1%
Vitamin B1 0.034mg 0.044mg 1%
Vitamin B6 0.037mg 0.056mg 1%
Vitamin B2 0.052mg 0.035mg 1%
Selenium 0.5µg 1%
Sodium 18mg 1mg 1%
Net carbs 35.35g 3.94g N/A
Sugar 3.93g N/A
Vitamin A 3µg 6µg 0%
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 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 +1832.3%
Contains more FatsFats +1802%
Contains more CarbsCarbs +820.4%
Contains more OtherOther +590.9%
Contains more WaterWater +1936.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 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 Mono. FatMonounsaturated fat +3791.6%
Contains more Poly. FatPolyunsaturated fat +2020.9%
Contains less Sat. FatSaturated fat -96.2%

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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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.