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Tomatillo vs. Maple sugar — In-Depth Nutrition Comparison

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The main differences between tomatillos and maple sugar

  • Tomatillos have more manganese, vitamin C, vitamin B3, vitamin K, fiber, and phosphorus; however, maple sugar has more zinc, iron, and calcium.
  • Daily need coverage for manganese for tomatillos is 6460% higher.
  • Tomatillos are lower in sugar.

Food types used in this article are Tomatillos, raw and Sugars, maple.

Infographic

Tomatillo vs Maple sugar 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 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Contains more PhosphorusPhosphorus +1200%
Contains less SodiumSodium -90.9%
Contains more ManganeseManganese +3360%
Contains more CalciumCalcium +1185.7%
Contains more IronIron +159.7%
Contains more CopperCopper +25.3%
Contains more ZincZinc +2654.5%
Contains more SeleniumSelenium +60%
~equal in Magnesium ~19mg
~equal in Potassium ~274mg

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% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +388.9%
Contains more Vitamin B2Vitamin B2 +169.2%
Contains more Vitamin B3Vitamin B3 +4525%
Contains more Vitamin B5Vitamin B5 +212.5%
Contains more Vitamin B6Vitamin B6 +1766.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +261.9%
~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
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +860%
Contains more FatsFats +410%
Contains more WaterWater +1045.4%
Contains more CarbsCarbs +1456.5%
Contains more OtherOther +45.5%

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
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
Contains more Mono. FatMonounsaturated fat +142.2%
Contains more Poly. FatPolyunsaturated fat +317%
Contains less Sat. FatSaturated fat -74.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tomatillo Maple sugar DV% diff.
Manganese 153mg 4.422mg 6460%
Zinc 0.22mg 6.06mg 53%
Carbs 5.84g 90.9g 28%
Calories 32kcal 354kcal 16%
Vitamin C 11.7mg 0mg 13%
Iron 0.62mg 1.61mg 12%
Vitamin B3 1.85mg 0.04mg 11%
Vitamin K 10.1µg 0µg 8%
Calcium 7mg 90mg 8%
Fiber 1.9g 0g 8%
Phosphorus 39mg 3mg 5%
Vitamin B6 0.056mg 0.003mg 4%
Vitamin E 0.38mg 0mg 3%
Vitamin B1 0.044mg 0.009mg 3%
Vitamin B2 0.035mg 0.013mg 2%
Folate 7µg 0µg 2%
Vitamin B5 0.15mg 0.048mg 2%
Polyunsaturated fat 0.417g 0.1g 2%
Protein 0.96g 0.1g 2%
Copper 0.079mg 0.099mg 2%
Vitamin A 6µg 0µg 1%
Selenium 0.5µg 0.8µg 1%
Fats 1.02g 0.2g 1%
Choline 7.6mg 2.1mg 1%
Net carbs 3.94g 90.9g N/A
Magnesium 20mg 19mg 0%
Potassium 268mg 274mg 0%
Sugar 3.93g 84.87g N/A
Sodium 1mg 11mg 0%
Saturated fat 0.139g 0.036g 0%
Monounsaturated fat 0.155g 0.064g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomatillo Maple sugar
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
1%
Maple sugar
Minerals Daily Need Coverage Score
2007%
Tomatillo
91%
Maple sugar

Comparison summary

Which food is lower in Sugar?
Tomatillo
Tomatillo is lower in Sugar (difference - 80.94g)
Which food contains less Sodium?
Tomatillo
Tomatillo contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Tomatillo
Tomatillo is lower in glycemic index (difference - 63)
Which food is cheaper?
Tomatillo
Tomatillo is cheaper (difference - $4)
Which food is richer in vitamins?
Tomatillo
Tomatillo is relatively richer in vitamins
Which food is lower in Saturated fat?
Maple sugar
Maple sugar is lower in Saturated fat (difference - 0.103g)
Which food is richer in minerals?
Maple sugar
Maple sugar is relatively richer in minerals
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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.