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Tomatillo vs Pumpkin - In-Depth Nutrition Comparison

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What are the main differences between Tomatillo and Pumpkin?

  • Tomatillo is richer in Manganese, Vitamin B3, Vitamin K and Fiber, yet Pumpkin is richer in Vitamin A, Vitamin B2 and Copper.
  • Tomatillo's daily need coverage for Manganese is 6647% higher.
  • Tomatillo has 9 times more Vitamin K than Pumpkin. Tomatillo has 10.1µg of Vitamin K, while Pumpkin has 1.1µg.

We used Tomatillos, raw and Pumpkin, raw types in this comparison.

Infographic

Tomatillo vs Pumpkin 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Magnesium +66.7%
Contains more Iron +29%
Contains more Calcium +200%
Contains more Potassium +26.9%
Contains more Copper +60.8%
Contains more Zinc +45.5%
Contains more Phosphorus +12.8%
Equal in Sodium - 1
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 3% 24% 15% 27% 6% 17% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Contains more Magnesium +66.7%
Contains more Iron +29%
Contains more Calcium +200%
Contains more Potassium +26.9%
Contains more Copper +60.8%
Contains more Zinc +45.5%
Contains more Phosphorus +12.8%
Equal in Sodium - 1

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +30%
Contains more Vitamin B3 +208.3%
Contains more Vitamin K +818.2%
Contains more Vitamin A +7367.5%
Contains more Vitamin E +178.9%
Contains more Vitamin B1 +13.6%
Contains more Vitamin B2 +214.3%
Contains more Vitamin B5 +98.7%
Contains more Folate +128.6%
Equal in Vitamin B6 - 0.061
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 39% 7% 8% 0% 11% 9% 35% 9% 13% 0% 26% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 30% 511% 22% 0% 13% 26% 12% 18% 15% 0% 3% 12%
Contains more Vitamin C +30%
Contains more Vitamin B3 +208.3%
Contains more Vitamin K +818.2%
Contains more Vitamin A +7367.5%
Contains more Vitamin E +178.9%
Contains more Vitamin B1 +13.6%
Contains more Vitamin B2 +214.3%
Contains more Vitamin B5 +98.7%
Contains more Folate +128.6%
Equal in Vitamin B6 - 0.061

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
13
Tomatillo
55
Pumpkin
Mineral Summary Score
14
Tomatillo
18
Pumpkin

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
6%
Tomatillo
6%
Pumpkin
Carbohydrates
6%
Tomatillo
7%
Pumpkin
Fats
5%
Tomatillo
0%
Pumpkin

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tomatillo Pumpkin
Lower in glycemic index ok
Lower in price ok
Lower in Sugars ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Tomatillo Pumpkin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in glycemic index?
Tomatillo
Tomatillo is lower in glycemic index (difference - 64)
Which food is cheaper?
Tomatillo
Tomatillo is cheaper (difference - $0.2)
Which food contains less Sugars?
Pumpkin
Pumpkin contains less Sugars (difference - 1.17g)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.087g)
Which food is richer in minerals?
Pumpkin
Pumpkin is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin
Pumpkin is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Tomatillo Pumpkin Opinion
Calories 32 26 Tomatillo
Protein 0.96 1 Pumpkin
Fats 1.02 0.1 Tomatillo
Vitamin C 11.7 9 Tomatillo
Carbs 5.84 6.5 Pumpkin
Cholesterol 0 0
Vitamin D 0 0
Iron 0.62 0.8 Pumpkin
Calcium 7 21 Pumpkin
Potassium 268 340 Pumpkin
Magnesium 20 12 Tomatillo
Sugars 3.93 2.76 Pumpkin
Fiber 1.9 0.5 Tomatillo
Copper 0.079 0.127 Pumpkin
Zinc 0.22 0.32 Pumpkin
Starch
Phosphorus 39 44 Pumpkin
Sodium 1 1
Vitamin A 114 8513 Pumpkin
Vitamin E 0.38 1.06 Pumpkin
Vitamin D 0 0
Vitamin B1 0.044 0.05 Pumpkin
Vitamin B2 0.035 0.11 Pumpkin
Vitamin B3 1.85 0.6 Tomatillo
Vitamin B5 0.15 0.298 Pumpkin
Vitamin B6 0.056 0.061 Pumpkin
Vitamin B12 0 0
Vitamin K 10.1 1.1 Tomatillo
Folate 7 16 Pumpkin
Trans Fat 0 0
Saturated Fat 0.139 0.052 Pumpkin
Monounsaturated Fat 0.155 0.013 Tomatillo
Polyunsaturated fat 0.417 0.005 Tomatillo
Tryptophan 0.012 Pumpkin
Threonine 0.029 Pumpkin
Isoleucine 0.031 Pumpkin
Leucine 0.046 Pumpkin
Lysine 0.054 Pumpkin
Methionine 0.011 Pumpkin
Phenylalanine 0.032 Pumpkin
Valine 0.035 Pumpkin
Histidine 0.016 Pumpkin
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Tomatillo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168566/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.