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Summer squash vs Tomatillo - In-Depth Nutrition Comparison

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A recap on differences between Summer squash and Tomatillo

  • Summer squash has more Vitamin B6, Vitamin B2, Vitamin C, and Folate, however Tomatillo is higher in Manganese, Vitamin B3, and Vitamin K.
  • Tomatillo covers your daily Manganese needs 6645% more than Summer squash.
  • Tomatillo contains 4 times less Folate than Summer squash. Summer squash contains 29µg of Folate, while Tomatillo contains 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
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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 +114.3%
Contains more Zinc +31.8%
Contains more Iron +77.1%
Contains more Magnesium +17.6%
Contains less Sodium -50%
Contains more Copper +54.9%
Equal in Phosphorus - 39
Equal in Potassium - 268
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 1% 8% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 24% 15% 17% 24% 1% 6% 27%
Contains more Calcium +114.3%
Contains more Zinc +31.8%
Contains more Iron +77.1%
Contains more Magnesium +17.6%
Contains less Sodium -50%
Contains more Copper +54.9%
Equal in Phosphorus - 39
Equal in Potassium - 268

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 +75.4%
Contains more Vitamin C +45.3%
Contains more Vitamin B2 +305.7%
Contains more Vitamin B6 +289.3%
Contains more Folate +314.3%
Contains more Vitamin E +216.7%
Contains more Vitamin B3 +279.9%
Contains more Vitamin K +236.7%
Equal in Vitamin B1 - 0.044
Equal in Vitamin B5 - 0.15
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
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 +75.4%
Contains more Vitamin C +45.3%
Contains more Vitamin B2 +305.7%
Contains more Vitamin B6 +289.3%
Contains more Folate +314.3%
Contains more Vitamin E +216.7%
Contains more Vitamin B3 +279.9%
Contains more Vitamin K +236.7%
Equal in Vitamin B1 - 0.044
Equal in Vitamin B5 - 0.15

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.
Summer squash Tomatillo
Lower in Sodium ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Summer squash Tomatillo Opinion
Net carbs 2.25g 3.94g Tomatillo
Protein 1.21g 0.96g Summer squash
Fats 0.18g 1.02g Tomatillo
Carbs 3.35g 5.84g Tomatillo
Calories 16kcal 32kcal Tomatillo
Starch g g
Fructose 0.95g g Summer squash
Sugar 2.2g 3.93g Summer squash
Fiber 1.1g 1.9g Tomatillo
Calcium 15mg 7mg Summer squash
Iron 0.35mg 0.62mg Tomatillo
Magnesium 17mg 20mg Tomatillo
Phosphorus 38mg 39mg Tomatillo
Potassium 262mg 268mg Tomatillo
Sodium 2mg 1mg Tomatillo
Zinc 0.29mg 0.22mg Summer squash
Copper 0.051mg 0.079mg Tomatillo
Vitamin A 200IU 114IU Summer squash
Vitamin E 0.12mg 0.38mg Tomatillo
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 17mg 11.7mg Summer squash
Vitamin B1 0.048mg 0.044mg Summer squash
Vitamin B2 0.142mg 0.035mg Summer squash
Vitamin B3 0.487mg 1.85mg Tomatillo
Vitamin B5 0.155mg 0.15mg Summer squash
Vitamin B6 0.218mg 0.056mg Summer squash
Folate 29µg 7µg Summer squash
Vitamin B12 0µg 0µg
Vitamin K 3µg 10.1µg Tomatillo
Tryptophan 0.011mg mg Summer squash
Threonine 0.028mg mg Summer squash
Isoleucine 0.042mg mg Summer squash
Leucine 0.069mg mg Summer squash
Lysine 0.065mg mg Summer squash
Methionine 0.017mg mg Summer squash
Phenylalanine 0.041mg mg Summer squash
Valine 0.053mg mg Summer squash
Histidine 0.025mg mg Summer squash
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.044g 0.139g Summer squash
Monounsaturated Fat 0.016g 0.155g Tomatillo
Polyunsaturated fat 0.089g 0.417g Tomatillo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash 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
18
Summer squash
13
Tomatillo
Mineral Summary Score
12
Summer squash
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
7%
Summer squash
6%
Tomatillo
Carbohydrates
3%
Summer squash
6%
Tomatillo
Fats
1%
Summer squash
5%
Tomatillo

Comparison summary

Which food contains less Sodium?
Tomatillo
Tomatillo contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Tomatillo
Tomatillo is lower in glycemic index (difference - 13)
Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 1.73g)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.095g)
Which food is richer in vitamins?
Summer squash
Summer squash is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. 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.