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Tomatillo vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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The main differences between tomatillos and mustard Greens Raw

  • Tomatillos have more vitamin B3; however, mustard Greens Raw have more vitamin K, vitamin C, vitamin A, iron, vitamin E, calcium, copper, vitamin B6, and vitamin B2.
  • Daily need coverage for vitamin K for mustard Greens Raw is 206% higher.
  • Mustard Greens Raw have 2 times less vitamin B3 than tomatillos. Tomatillos have 1.85mg of vitamin B3, while mustard Greens Raw have 0.8mg.

Food types used in this article are Tomatillos, raw and Mustard greens, raw.

Infographic

Tomatillo vs Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +1542.9%
Contains more PotassiumPotassium +43.3%
Contains more IronIron +164.5%
Contains more CopperCopper +108.9%
Contains more ZincZinc +13.6%
Contains more PhosphorusPhosphorus +48.7%
Contains more SeleniumSelenium +80%

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B3Vitamin B3 +131.3%
Contains more CholineCholine +1420%
Contains more Vitamin CVitamin C +498.3%
Contains more Vitamin AVitamin A +2416.7%
Contains more Vitamin EVitamin E +428.9%
Contains more Vitamin B1Vitamin B1 +81.8%
Contains more Vitamin B2Vitamin B2 +214.3%
Contains more Vitamin B5Vitamin B5 +40%
Contains more Vitamin B6Vitamin B6 +221.4%
Contains more Vitamin KVitamin K +2449.5%
Contains more FolateFolate +71.4%
~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
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more FatsFats +142.9%
Contains more CarbsCarbs +25.1%
Contains more ProteinProtein +197.9%
Contains more OtherOther +145.5%
~equal in Water ~90.7g

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +68.5%
Contains more Poly. FatPolyunsaturated fat +997.4%
Contains less Sat. FatSaturated fat -92.8%

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 Raw
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 Raw DV% diff.
Manganese 153mg 6652%
Vitamin K 10.1µg 257.5µg 206%
Vitamin C 11.7mg 70mg 65%
Vitamin A 6µg 151µg 16%
Iron 0.62mg 1.64mg 13%
Vitamin E 0.38mg 2.01mg 11%
Calcium 7mg 115mg 11%
Vitamin B6 0.056mg 0.18mg 10%
Copper 0.079mg 0.165mg 10%
Vitamin B3 1.85mg 0.8mg 7%
Vitamin B2 0.035mg 0.11mg 6%
Fiber 1.9g 3.2g 5%
Protein 0.96g 2.86g 4%
Potassium 268mg 384mg 3%
Magnesium 20mg 32mg 3%
Phosphorus 39mg 58mg 3%
Vitamin B1 0.044mg 0.08mg 3%
Polyunsaturated fat 0.417g 0.038g 3%
Folate 7µg 12µg 1%
Choline 7.6mg 0.5mg 1%
Saturated fat 0.139g 0.01g 1%
Vitamin B5 0.15mg 0.21mg 1%
Sodium 1mg 20mg 1%
Selenium 0.5µg 0.9µg 1%
Fats 1.02g 0.42g 1%
Calories 32kcal 27kcal 0%
Carbs 5.84g 4.67g 0%
Net carbs 3.94g 1.47g N/A
Sugar 3.93g 1.32g N/A
Zinc 0.22mg 0.25mg 0%
Monounsaturated fat 0.155g 0.092g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomatillo Mustard Greens 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
84%
Mustard Greens Raw
Minerals Daily Need Coverage Score
2007%
Tomatillo
25%
Mustard Greens Raw

Comparison summary

Which food contains less Sodium?
Tomatillo
Tomatillo contains less Sodium (difference - 19mg)
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 Raw
Mustard Greens Raw is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 0.129g)
Which food is richer in minerals?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw 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 Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.