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Tomatillo vs. Egg white — In-Depth Nutrition Comparison

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How are tomatillos and egg whites different?

  • Tomatillos are richer in manganese, vitamin C, vitamin B3, vitamin K, fiber, iron, and copper, while egg whites are higher in selenium and vitamin B2.
  • Tomatillos cover your daily need for manganese, 6652% more than egg whites.
  • Tomatillos are lower in sodium.

Tomatillos, raw and Egg, white, raw, fresh types were used in this article.

Infographic

Tomatillo vs Egg white 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.
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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Contains more MagnesiumMagnesium +81.8%
Contains more PotassiumPotassium +64.4%
Contains more IronIron +675%
Contains more CopperCopper +243.5%
Contains more ZincZinc +633.3%
Contains more PhosphorusPhosphorus +160%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +1390809.1%
Contains more SeleniumSelenium +3900%
~equal in Calcium ~7mg

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% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1000%
Contains more Vitamin B3Vitamin B3 +1661.9%
Contains more Vitamin B6Vitamin B6 +1020%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +75%
Contains more CholineCholine +590.9%
Contains more Vitamin B2Vitamin B2 +1154.3%
Contains more Vitamin B5Vitamin B5 +26.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~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
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more FatsFats +500%
Contains more CarbsCarbs +700%
Contains more ProteinProtein +1035.4%
Contains more OtherOther +14.5%
~equal in Water ~87.57g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tomatillo Egg white DV% diff.
Manganese 153mg 0.011mg 6652%
Selenium 0.5µg 20µg 35%
Vitamin B2 0.035mg 0.439mg 31%
Protein 0.96g 10.9g 20%
Vitamin C 11.7mg 0mg 13%
Vitamin B3 1.85mg 0.105mg 11%
Fiber 1.9g 0g 8%
Vitamin K 10.1µg 0µg 8%
Sodium 1mg 166mg 7%
Iron 0.62mg 0.08mg 7%
Copper 0.079mg 0.023mg 6%
Vitamin B12 0µg 0.09µg 4%
Vitamin B6 0.056mg 0.005mg 4%
Phosphorus 39mg 15mg 3%
Potassium 268mg 163mg 3%
Vitamin E 0.38mg 0mg 3%
Vitamin B1 0.044mg 0.004mg 3%
Polyunsaturated fat 0.417g 0g 3%
Zinc 0.22mg 0.03mg 2%
Magnesium 20mg 11mg 2%
Carbs 5.84g 0.73g 2%
Folate 7µg 4µg 1%
Choline 7.6mg 1.1mg 1%
Saturated fat 0.139g 0g 1%
Calories 32kcal 52kcal 1%
Vitamin B5 0.15mg 0.19mg 1%
Vitamin A 6µg 0µg 1%
Fats 1.02g 0.17g 1%
Net carbs 3.94g 0.73g N/A
Calcium 7mg 7mg 0%
Sugar 3.93g 0.71g N/A
Monounsaturated fat 0.155g 0g 0%
Tryptophan 0.125mg 0%
Threonine 0.449mg 0%
Isoleucine 0.661mg 0%
Leucine 1.016mg 0%
Lysine 0.806mg 0%
Methionine 0.399mg 0%
Phenylalanine 0.686mg 0%
Valine 0.809mg 0%
Histidine 0.29mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomatillo Egg white
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
10%
Egg white
Minerals Daily Need Coverage Score
2007%
Tomatillo
17%
Egg white

Comparison summary

Which food contains less Sodium?
Tomatillo
Tomatillo contains less Sodium (difference - 165mg)
Which food is lower in glycemic index?
Tomatillo
Tomatillo is lower in glycemic index (difference - 0)
Which food is cheaper?
Tomatillo
Tomatillo is cheaper (difference - $1)
Which food is richer in minerals?
Tomatillo
Tomatillo is relatively richer in minerals
Which food is richer in vitamins?
Tomatillo
Tomatillo is relatively richer in vitamins
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 3.22g)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 0.139g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.