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Pumpkin vs Tomatillo - In-Depth Nutrition Comparison

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What are the main differences between Pumpkin and Tomatillo?

  • Pumpkin is richer in Vitamin A RAE, Vitamin B2, and Copper, yet Tomatillo is richer in Manganese, Vitamin B3, Vitamin K, and Fiber.
  • Tomatillo's daily need coverage for Manganese is 6647% higher.
  • Pumpkin has 71 times more Vitamin A RAE than Tomatillo. Pumpkin has 426µg of Vitamin A RAE, while Tomatillo has 6µg.

We used Pumpkin, raw and Tomatillos, raw types in this comparison.

Infographic

Pumpkin 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +200%
Contains more Iron +29%
Contains more Phosphorus +12.8%
Contains more Potassium +26.9%
Contains more Zinc +45.5%
Contains more Copper +60.8%
Contains more Magnesium +66.7%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 24% 15% 17% 24% 1% 6% 27%
Contains more Calcium +200%
Contains more Iron +29%
Contains more Phosphorus +12.8%
Contains more Potassium +26.9%
Contains more Zinc +45.5%
Contains more Copper +60.8%
Contains more Magnesium +66.7%
Equal in Sodium - 1

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +7367.5%
Contains more Vitamin E +178.9%
Contains more Vitamin B1 +13.6%
Contains more Vitamin B2 +214.3%
Contains more Vitamin B5 +98.7%
Contains more Folate +128.6%
Contains more Vitamin C +30%
Contains more Vitamin B3 +208.3%
Contains more Vitamin K +818.2%
Equal in Vitamin B6 - 0.056
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
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 +7367.5%
Contains more Vitamin E +178.9%
Contains more Vitamin B1 +13.6%
Contains more Vitamin B2 +214.3%
Contains more Vitamin B5 +98.7%
Contains more Folate +128.6%
Contains more Vitamin C +30%
Contains more Vitamin B3 +208.3%
Contains more Vitamin K +818.2%
Equal in Vitamin B6 - 0.056

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin Tomatillo
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 Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Tomatillo Opinion
Net carbs 6g 3.94g Pumpkin
Protein 1g 0.96g Pumpkin
Fats 0.1g 1.02g Tomatillo
Carbs 6.5g 5.84g Pumpkin
Calories 26kcal 32kcal Tomatillo
Starch g g
Fructose g g
Sugar 2.76g 3.93g Pumpkin
Fiber 0.5g 1.9g Tomatillo
Calcium 21mg 7mg Pumpkin
Iron 0.8mg 0.62mg Pumpkin
Magnesium 12mg 20mg Tomatillo
Phosphorus 44mg 39mg Pumpkin
Potassium 340mg 268mg Pumpkin
Sodium 1mg 1mg
Zinc 0.32mg 0.22mg Pumpkin
Copper 0.127mg 0.079mg Pumpkin
Vitamin A 8513IU 114IU Pumpkin
Vitamin E 1.06mg 0.38mg Pumpkin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 9mg 11.7mg Tomatillo
Vitamin B1 0.05mg 0.044mg Pumpkin
Vitamin B2 0.11mg 0.035mg Pumpkin
Vitamin B3 0.6mg 1.85mg Tomatillo
Vitamin B5 0.298mg 0.15mg Pumpkin
Vitamin B6 0.061mg 0.056mg Pumpkin
Folate 16µg 7µg Pumpkin
Vitamin B12 0µg 0µg
Vitamin K 1.1µg 10.1µg Tomatillo
Tryptophan 0.012mg mg Pumpkin
Threonine 0.029mg mg Pumpkin
Isoleucine 0.031mg mg Pumpkin
Leucine 0.046mg mg Pumpkin
Lysine 0.054mg mg Pumpkin
Methionine 0.011mg mg Pumpkin
Phenylalanine 0.032mg mg Pumpkin
Valine 0.035mg mg Pumpkin
Histidine 0.016mg mg Pumpkin
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.052g 0.139g Pumpkin
Monounsaturated Fat 0.013g 0.155g Tomatillo
Polyunsaturated fat 0.005g 0.417g Tomatillo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Tomatillo
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
55
Pumpkin
13
Tomatillo
Mineral Summary Score
18
Pumpkin
14
Tomatillo

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
6%
Pumpkin
6%
Tomatillo
Carbohydrates
7%
Pumpkin
6%
Tomatillo
Fats
0%
Pumpkin
5%
Tomatillo

Comparison summary

Which food is lower in glycemic index?
Tomatillo
Tomatillo is lower in glycemic index (difference - 64)
Which food is cheaper?
Tomatillo
Tomatillo is cheaper (difference - $0.2)
Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 1.17g)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.087g)
Which food is richer in minerals?
Pumpkin
Pumpkin is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin
Pumpkin is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.