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  6. Summer squash vs. Tomatillo

Summer squash vs. Tomatillo — In-Depth Nutrition Comparison

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A recap on the differences between summer squash and tomatillos

  • Summer squash has more vitamin B6, vitamin B2, vitamin C, and folate; however, tomatillos are higher in manganese, vitamin B3, and vitamin K.
  • Tomatillos cover your daily manganese needs 6645% more than summer squash.
  • Tomatillos contain 4 times less folate than summer squash. Summer squash contains 29µg of folate, while tomatillos contain 7µg.
  • Summer squash has less sugar.

Food varieties used in this article are Squash, summer, all varieties, raw and Tomatillos, raw.

Infographic

Summer squash 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
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 CalciumCalcium +114.3%
Contains more ZincZinc +31.8%
Contains more MagnesiumMagnesium +17.6%
Contains more IronIron +77.1%
Contains more CopperCopper +54.9%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +87328.6%
Contains more SeleniumSelenium +150%
~equal in Potassium ~268mg
~equal in Phosphorus ~39mg

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
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 +45.3%
Contains more Vitamin AVitamin A +66.7%
Contains more Vitamin B2Vitamin B2 +305.7%
Contains more Vitamin B6Vitamin B6 +289.3%
Contains more FolateFolate +314.3%
Contains more Vitamin EVitamin E +216.7%
Contains more Vitamin B3Vitamin B3 +279.9%
Contains more Vitamin KVitamin K +236.7%
Contains more CholineCholine +13.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.044mg
~equal in Vitamin B5 ~0.15mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Tomatillo DV% diff.
Manganese 0.175mg 153mg 6645%
Vitamin B6 0.218mg 0.056mg 12%
Vitamin B3 0.487mg 1.85mg 9%
Vitamin B2 0.142mg 0.035mg 8%
Vitamin C 17mg 11.7mg 6%
Folate 29µg 7µg 6%
Vitamin K 3µg 10.1µg 6%
Iron 0.35mg 0.62mg 3%
Fiber 1.1g 1.9g 3%
Copper 0.051mg 0.079mg 3%
Vitamin E 0.12mg 0.38mg 2%
Polyunsaturated fat 0.089g 0.417g 2%
Calories 16kcal 32kcal 1%
Protein 1.21g 0.96g 1%
Selenium 0.2µg 0.5µg 1%
Fructose 0.95g 1%
Calcium 15mg 7mg 1%
Zinc 0.29mg 0.22mg 1%
Fats 0.18g 1.02g 1%
Magnesium 17mg 20mg 1%
Carbs 3.35g 5.84g 1%
Net carbs 2.25g 3.94g N/A
Potassium 262mg 268mg 0%
Sugar 2.2g 3.93g N/A
Phosphorus 38mg 39mg 0%
Sodium 2mg 1mg 0%
Vitamin A 10µg 6µg 0%
Vitamin B1 0.048mg 0.044mg 0%
Vitamin B5 0.155mg 0.15mg 0%
Choline 6.7mg 7.6mg 0%
Saturated fat 0.044g 0.139g 0%
Monounsaturated fat 0.016g 0.155g 0%
Tryptophan 0.011mg 0%
Threonine 0.028mg 0%
Isoleucine 0.042mg 0%
Leucine 0.069mg 0%
Lysine 0.065mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.041mg 0%
Valine 0.053mg 0%
Histidine 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 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 ProteinProtein +26%
Contains more OtherOther +12.7%
Contains more FatsFats +466.7%
Contains more CarbsCarbs +74.3%
~equal in Water ~91.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 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 -68.3%
Contains more Mono. FatMonounsaturated fat +868.8%
Contains more Poly. FatPolyunsaturated fat +368.5%

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.