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Pumpkin vs. Tomatillo — In-Depth Nutrition Comparison

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What are the differences between Pumpkin and Tomatillo?

  • Pumpkin is higher in Vitamin A RAE, yet Tomatillo is higher in Manganese, Vitamin B3, Vitamin C, and Vitamin K.
  • Tomatillo's daily need coverage for Manganese is 6648% more.
  • Pumpkin has 48 times more Vitamin A RAE than Tomatillo. While Pumpkin has 288µg of Vitamin A RAE, Tomatillo has only 6µg.
  • The amount of Sugar in Pumpkin is lower.

We used Pumpkin, cooked, boiled, drained, without salt and Tomatillos, raw types in this article.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +114.3%
Contains more Copper +15.2%
Contains more Magnesium +122.2%
Contains more Phosphorus +30%
Contains more Potassium +16.5%
Contains more Manganese +171810.1%
Contains more Selenium +150%
Equal in Iron - 0.62
Equal in Sodium - 1
Equal in Zinc - 0.22
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 24% 15% 17% 24% 1% 6% 27% 19957% 3%
Contains more Calcium +114.3%
Contains more Copper +15.2%
Contains more Magnesium +122.2%
Contains more Phosphorus +30%
Contains more Potassium +16.5%
Contains more Manganese +171810.1%
Contains more Selenium +150%
Equal in Iron - 0.62
Equal in Sodium - 1
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.
:
Contains more Vitamin A +4948.2%
Contains more Vitamin E +110.5%
Contains more Vitamin B2 +122.9%
Contains more Vitamin B5 +34%
Contains more Folate +28.6%
Contains more Vitamin C +148.9%
Contains more Vitamin B1 +41.9%
Contains more Vitamin B3 +347.9%
Contains more Vitamin B6 +27.3%
Contains more Vitamin K +1162.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
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 +4948.2%
Contains more Vitamin E +110.5%
Contains more Vitamin B2 +122.9%
Contains more Vitamin B5 +34%
Contains more Folate +28.6%
Contains more Vitamin C +148.9%
Contains more Vitamin B1 +41.9%
Contains more Vitamin B3 +347.9%
Contains more Vitamin B6 +27.3%
Contains more Vitamin K +1162.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Other +12.7%
Contains more Protein +33.3%
Contains more Fats +1357.1%
Contains more Carbs +19.2%
Equal in Water - 91.63
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 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 Other +12.7%
Contains more Protein +33.3%
Contains more Fats +1357.1%
Contains more Carbs +19.2%
Equal in Water - 91.63

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -73.4%
Contains more Monounsaturated Fat +1622.2%
Contains more Polyunsaturated fat +10325%
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
20% 22% 59%
Saturated Fat: 0.139 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.417 g
Contains less Saturated Fat -73.4%
Contains more Monounsaturated Fat +1622.2%
Contains more Polyunsaturated 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 Tomatillo
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Tomatillo Opinion
Net carbs 3.8g 3.94g Tomatillo
Protein 0.72g 0.96g Tomatillo
Fats 0.07g 1.02g Tomatillo
Carbs 4.9g 5.84g Tomatillo
Calories 20kcal 32kcal Tomatillo
Sugar 2.08g 3.93g Pumpkin
Fiber 1.1g 1.9g Tomatillo
Calcium 15mg 7mg Pumpkin
Iron 0.57mg 0.62mg Tomatillo
Magnesium 9mg 20mg Tomatillo
Phosphorus 30mg 39mg Tomatillo
Potassium 230mg 268mg Tomatillo
Sodium 1mg 1mg
Zinc 0.23mg 0.22mg Pumpkin
Copper 0.091mg 0.079mg Pumpkin
Manganese 0.089mg 153mg Tomatillo
Selenium 0.2µg 0.5µg Tomatillo
Vitamin A 5755IU 114IU Pumpkin
Vitamin A RAE 288µg 6µg Pumpkin
Vitamin E 0.8mg 0.38mg Pumpkin
Vitamin C 4.7mg 11.7mg Tomatillo
Vitamin B1 0.031mg 0.044mg Tomatillo
Vitamin B2 0.078mg 0.035mg Pumpkin
Vitamin B3 0.413mg 1.85mg Tomatillo
Vitamin B5 0.201mg 0.15mg Pumpkin
Vitamin B6 0.044mg 0.056mg Tomatillo
Folate 9µg 7µg Pumpkin
Vitamin K 0.8µg 10.1µg Tomatillo
Tryptophan 0.009mg Pumpkin
Threonine 0.021mg Pumpkin
Isoleucine 0.023mg Pumpkin
Leucine 0.034mg Pumpkin
Lysine 0.039mg Pumpkin
Methionine 0.008mg Pumpkin
Phenylalanine 0.023mg Pumpkin
Valine 0.025mg Pumpkin
Histidine 0.011mg Pumpkin
Saturated Fat 0.037g 0.139g Pumpkin
Monounsaturated Fat 0.009g 0.155g Tomatillo
Polyunsaturated fat 0.004g 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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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
37%
Pumpkin
13%
Tomatillo
Minerals Daily Need Coverage Score
11%
Pumpkin
2007%
Tomatillo

Comparison summary

Which food is lower in glycemic index?
Tomatillo
Tomatillo is lower in glycemic index (difference - 52)
Which food is cheaper?
Tomatillo
Tomatillo is cheaper (difference - $0.2)
Which food is richer in minerals?
Tomatillo
Tomatillo is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 1.85g)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.102g)
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)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.