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Tomatillo vs. Bean raw — In-Depth Nutrition Comparison

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What are the main differences between tomatillos and bean raw?

  • Tomatillos are richer in manganese, yet bean raw is richer in folate, copper, vitamin B1, iron, fiber, phosphorus, selenium, magnesium, and potassium.
  • Tomatillos' daily need coverage for manganese is 6602% higher.

We used Tomatillos, raw and Beans, pinto, mature seeds, raw types in this comparison.

Infographic

Tomatillo vs Bean raw 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +13227.5%
Contains more MagnesiumMagnesium +780%
Contains more CalciumCalcium +1514.3%
Contains more PotassiumPotassium +419.8%
Contains more IronIron +717.7%
Contains more CopperCopper +1030.4%
Contains more ZincZinc +936.4%
Contains more PhosphorusPhosphorus +953.8%
Contains more SeleniumSelenium +5480%

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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin CVitamin C +85.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +81%
Contains more Vitamin B3Vitamin B3 +57.6%
Contains more Vitamin KVitamin K +80.4%
Contains more Vitamin B1Vitamin B1 +1520.5%
Contains more Vitamin B2Vitamin B2 +505.7%
Contains more Vitamin B5Vitamin B5 +423.3%
Contains more Vitamin B6Vitamin B6 +746.4%
Contains more FolateFolate +7400%
Contains more CholineCholine +771.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more WaterWater +708.7%
Contains more ProteinProtein +2131.3%
Contains more FatsFats +20.6%
Contains more CarbsCarbs +971.1%
Contains more OtherOther +530.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 22% 59%
Saturated fat: Sat. Fat 0.139 g
Monounsaturated fat: Mono. Fat 0.155 g
Polyunsaturated fat: Poly. Fat 0.417 g
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -40.9%
Contains more Mono. FatMonounsaturated fat +47.7%
~equal in Polyunsaturated fat ~0.407g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tomatillo Bean raw DV% diff.
Manganese 153mg 1.148mg 6602%
Folate 7µg 525µg 130%
Copper 0.079mg 0.893mg 90%
Vitamin B1 0.044mg 0.713mg 56%
Iron 0.62mg 5.07mg 56%
Fiber 1.9g 15.5g 54%
Phosphorus 39mg 411mg 53%
Selenium 0.5µg 27.9µg 50%
Protein 0.96g 21.42g 41%
Magnesium 20mg 176mg 37%
Potassium 268mg 1393mg 33%
Vitamin B6 0.056mg 0.474mg 32%
Carbs 5.84g 62.55g 19%
Zinc 0.22mg 2.28mg 19%
Calories 32kcal 347kcal 16%
Starch 34.17g 14%
Vitamin B2 0.035mg 0.212mg 14%
Vitamin B5 0.15mg 0.785mg 13%
Calcium 7mg 113mg 11%
Choline 7.6mg 66.2mg 11%
Vitamin C 11.7mg 6.3mg 6%
Vitamin B3 1.85mg 1.174mg 4%
Vitamin K 10.1µg 5.6µg 4%
Vitamin E 0.38mg 0.21mg 1%
Vitamin A 6µg 0µg 1%
Fats 1.02g 1.23g 0%
Net carbs 3.94g 47.05g N/A
Sugar 3.93g 2.11g N/A
Sodium 1mg 12mg 0%
Saturated fat 0.139g 0.235g 0%
Monounsaturated fat 0.155g 0.229g 0%
Polyunsaturated fat 0.417g 0.407g 0%
Tryptophan 0.237mg 0%
Threonine 0.81mg 0%
Isoleucine 0.871mg 0%
Leucine 1.558mg 0%
Lysine 1.356mg 0%
Methionine 0.259mg 0%
Phenylalanine 1.095mg 0%
Valine 0.998mg 0%
Histidine 0.556mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomatillo Bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
67%
Bean raw
Minerals Daily Need Coverage Score
2007%
Tomatillo
131%
Bean raw

Comparison summary

Which food contains less Sodium?
Tomatillo
Tomatillo contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Tomatillo
Tomatillo is lower in Saturated fat (difference - 0.096g)
Which food is lower in glycemic index?
Tomatillo
Tomatillo is lower in glycemic index (difference - 33)
Which food is cheaper?
Tomatillo
Tomatillo is cheaper (difference - $1.5)
Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 1.82g)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
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. Tomatillo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168566/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.