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  6. Tomatillo vs. Mustard Greens

Tomatillo vs. Mustard Greens — In-Depth Nutrition Comparison

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A recap on differences between Tomatillo and Mustard Greens

  • Tomatillo has more Vitamin B3, however, Mustard Greens is higher in Vitamin K, Vitamin A RAE, Vitamin C, Calcium, Vitamin E , and Copper.
  • Mustard Greens covers your daily Vitamin K needs 486% more than Tomatillo.
  • Mustard Greens contains 19 times less Choline than Tomatillo. Tomatillo contains 7.6mg of Choline, while Mustard Greens contains 0.4mg.

Food varieties used in this article are Tomatillos, raw and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Tomatillo vs Mustard Greens 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.
Tomatillo
Tomatillo
4
:
5
Mustard Greens
Mustard Greens
Contains more Magnesium +53.8%
Contains more Potassium +65.4%
Contains less Sodium -88.9%
Contains more Calcium +1585.7%
Contains more Iron +40.3%
Contains more Copper +84.8%
Contains more Selenium +20%
Equal in Phosphorus - 42
Equal in Zinc - 0.22
Tomatillo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 24% 15% 17% 24% 1% 6% 27% 19957% 3%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Contains more Magnesium +53.8%
Contains more Potassium +65.4%
Contains less Sodium -88.9%
Contains more Calcium +1585.7%
Contains more Iron +40.3%
Contains more Copper +84.8%
Contains more Selenium +20%
Equal in Phosphorus - 42
Equal in Zinc - 0.22

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.
Tomatillo
Tomatillo
3
:
7
Mustard Greens
Mustard Greens
Contains more Vitamin B3 +327.3%
Contains more Vitamin B5 +25%
Contains more Vitamin A +10750.9%
Contains more Vitamin E +368.4%
Contains more Vitamin C +116.2%
Contains more Vitamin B2 +80%
Contains more Vitamin B6 +75%
Contains more Folate +28.6%
Contains more Vitamin K +5768.3%
Equal in Vitamin B1 - 0.041
Tomatillo
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%
Mustard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
Contains more Vitamin B3 +327.3%
Contains more Vitamin B5 +25%
Contains more Vitamin A +10750.9%
Contains more Vitamin E +368.4%
Contains more Vitamin C +116.2%
Contains more Vitamin B2 +80%
Contains more Vitamin B6 +75%
Contains more Folate +28.6%
Contains more Vitamin K +5768.3%
Equal in Vitamin B1 - 0.041

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tomatillo
Tomatillo
2
:
3
Mustard Greens
Mustard Greens
Contains more Fats +117%
Contains more Carbs +29.5%
Contains more Protein +166.7%
Contains more Other +23.6%
Equal in Water - 91.78
Tomatillo
6% 92%
Protein: 0.96 g
Fats: 1.02 g
Carbs: 5.84 g
Water: 91.63 g
Other: 0.55 g
Mustard Greens
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Contains more Fats +117%
Contains more Carbs +29.5%
Contains more Protein +166.7%
Contains more Other +23.6%
Equal in Water - 91.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tomatillo
Tomatillo
2
:
1
Mustard Greens
Mustard Greens
Contains more Monounsaturated Fat +40.9%
Contains more Polyunsaturated fat +806.5%
Contains less Saturated Fat -91.4%
Tomatillo
20% 22% 59%
Saturated Fat: 0.139 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.417 g
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Contains more Monounsaturated Fat +40.9%
Contains more Polyunsaturated fat +806.5%
Contains less Saturated Fat -91.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tomatillo Mustard Greens Opinion
Net carbs 3.94g 2.51g Tomatillo
Protein 0.96g 2.56g Mustard Greens
Fats 1.02g 0.47g Tomatillo
Carbs 5.84g 4.51g Tomatillo
Calories 32kcal 26kcal Tomatillo
Sugar 3.93g 1.41g Mustard Greens
Fiber 1.9g 2g Mustard Greens
Calcium 7mg 118mg Mustard Greens
Iron 0.62mg 0.87mg Mustard Greens
Magnesium 20mg 13mg Tomatillo
Phosphorus 39mg 42mg Mustard Greens
Potassium 268mg 162mg Tomatillo
Sodium 1mg 9mg Tomatillo
Zinc 0.22mg 0.22mg
Copper 0.079mg 0.146mg Mustard Greens
Manganese 153mg Tomatillo
Selenium 0.5µg 0.6µg Mustard Greens
Vitamin A 114IU 12370IU Mustard Greens
Vitamin A RAE 6µg 618µg Mustard Greens
Vitamin E 0.38mg 1.78mg Mustard Greens
Vitamin C 11.7mg 25.3mg Mustard Greens
Vitamin B1 0.044mg 0.041mg Tomatillo
Vitamin B2 0.035mg 0.063mg Mustard Greens
Vitamin B3 1.85mg 0.433mg Tomatillo
Vitamin B5 0.15mg 0.12mg Tomatillo
Vitamin B6 0.056mg 0.098mg Mustard Greens
Folate 7µg 9µg Mustard Greens
Vitamin K 10.1µg 592.7µg Mustard Greens
Saturated Fat 0.139g 0.012g Mustard Greens
Monounsaturated Fat 0.155g 0.11g Tomatillo
Polyunsaturated fat 0.417g 0.046g Tomatillo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomatillo Mustard Greens
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
13%
Tomatillo
201%
Mustard Greens
Minerals Daily Need Coverage Score
2007%
Tomatillo
17%
Mustard Greens

Comparison summary

Which food contains less Sodium?
Tomatillo
Tomatillo contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Tomatillo
Tomatillo is lower in glycemic index (difference - 32)
Which food is cheaper?
Tomatillo
Tomatillo is cheaper (difference - $1.4)
Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 2.52g)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.127g)
Which food is richer in minerals?
Mustard Greens
Mustard Greens is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens
Mustard Greens is relatively richer in vitamins
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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.