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Tomatillo vs. Amaranth — In-Depth Nutrition Comparison

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What are the main differences between tomatillos and amaranth?

  • Tomatillos are richer in manganese and vitamin B3, yet amaranth is richer in iron, phosphorus, magnesium, selenium, copper, and zinc.
  • Tomatillos' daily need coverage for manganese is 6615% higher.
  • Tomatillos have 8 times more vitamin B3 than amaranth. Tomatillos have 1.85mg of vitamin B3, while amaranth has 0.235mg.

We used Tomatillos, raw and Amaranth grain, cooked types in this comparison.

Infographic

Tomatillo vs Amaranth 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 14% 2.1% 24% 23% 26% 6% 17% 0.13% 19957% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 14% 12% 79% 50% 23% 63% 0.78% 111% 30%
Contains more PotassiumPotassium +98.5%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +17815.7%
Contains more MagnesiumMagnesium +225%
Contains more CalciumCalcium +571.4%
Contains more IronIron +238.7%
Contains more CopperCopper +88.6%
Contains more ZincZinc +290.9%
Contains more PhosphorusPhosphorus +279.5%
Contains more SeleniumSelenium +1000%

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 39% 2% 7.6% 0% 11% 8.1% 35% 9% 13% 0% 25% 5.3% 4.1%
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 0% 0% 3.8% 0% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +193.3%
Contains more Vitamin B2Vitamin B2 +59.1%
Contains more Vitamin B3Vitamin B3 +687.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B6Vitamin B6 +101.8%
Contains more FolateFolate +214.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 92%
Protein: 0.96 g
Fats: 1.02 g
Carbs: 5.84 g
Water: 91.63 g
Other: 0.55 g
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Contains more WaterWater +21.9%
Contains more ProteinProtein +295.8%
Contains more FatsFats +54.9%
Contains more CarbsCarbs +220%
Contains more OtherOther +40%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tomatillo Amaranth
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Tomatillo Amaranth DV% diff.
Manganese 153mg 0.854mg 6615%
Iron 0.62mg 2.1mg 19%
Phosphorus 39mg 148mg 16%
Vitamin C 11.7mg 13%
Magnesium 20mg 65mg 11%
Vitamin B3 1.85mg 0.235mg 10%
Selenium 0.5µg 5.5µg 9%
Vitamin K 10.1µg 8%
Copper 0.079mg 0.149mg 8%
Starch 16.23g 7%
Zinc 0.22mg 0.86mg 6%
Protein 0.96g 3.8g 6%
Calcium 7mg 47mg 4%
Potassium 268mg 135mg 4%
Carbs 5.84g 18.69g 4%
Vitamin B6 0.056mg 0.113mg 4%
Folate 7µg 22µg 4%
Calories 32kcal 102kcal 4%
Vitamin B5 0.15mg 3%
Polyunsaturated fat 0.417g 3%
Vitamin B1 0.044mg 0.015mg 2%
Vitamin E 0.38mg 0.19mg 1%
Vitamin B2 0.035mg 0.022mg 1%
Vitamin A 6µg 1%
Fiber 1.9g 2.1g 1%
Fats 1.02g 1.58g 1%
Choline 7.6mg 1%
Saturated fat 0.139g 1%
Net carbs 3.94g 16.59g N/A
Sugar 3.93g N/A
Sodium 1mg 6mg 0%
Monounsaturated fat 0.155g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomatillo Amaranth
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Tomatillo
5%
Amaranth
Minerals Daily Need Coverage Score
2007%
Tomatillo
43%
Amaranth

Comparison summary

Which food contains less Sodium?
Tomatillo
Tomatillo contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Tomatillo
Tomatillo is lower in glycemic index (difference - 97)
Which food is cheaper?
Tomatillo
Tomatillo is cheaper (difference - $3)
Which food is richer in vitamins?
Tomatillo
Tomatillo is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth
Amaranth is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Amaranth
Amaranth is lower in Sugar (difference - 3.93g)
Which food is lower in Saturated fat?
Amaranth
Amaranth is lower in Saturated fat (difference - 0.139g)
Which food is richer in minerals?
Amaranth
Amaranth is relatively richer in minerals

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. Tomatillo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168566/nutrients
  2. Amaranth - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/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.