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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

Comparison summary table

Pay attention to 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 Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Tomatillo Pumpkin Opinion
Calories 32kcal 26kcal Tomatillo
Protein 0.96g 1g Pumpkin
Fats 1.02g 0.1g Tomatillo
Vitamin C 11.7mg 9mg Tomatillo
Net carbs 3.94g 6g Pumpkin
Carbs 5.84g 6.5g Pumpkin
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.62mg 0.8mg Pumpkin
Calcium 7mg 21mg Pumpkin
Potassium 268mg 340mg Pumpkin
Magnesium 20mg 12mg Tomatillo
Sugar 3.93g 2.76g Pumpkin
Fiber 1.9g 0.5g Tomatillo
Copper 0.079mg 0.127mg Pumpkin
Zinc 0.22mg 0.32mg Pumpkin
Starch g g
Phosphorus 39mg 44mg Pumpkin
Sodium 1mg 1mg
Vitamin A 114IU 8513IU Pumpkin
Vitamin E 0.38mg 1.06mg Pumpkin
Vitamin D 0µg 0µg
Vitamin B1 0.044mg 0.05mg Pumpkin
Vitamin B2 0.035mg 0.11mg Pumpkin
Vitamin B3 1.85mg 0.6mg Tomatillo
Vitamin B5 0.15mg 0.298mg Pumpkin
Vitamin B6 0.056mg 0.061mg Pumpkin
Vitamin B12 0µg 0µg
Vitamin K 10.1µg 1.1µg Tomatillo
Folate 7µg 16µg Pumpkin
Trans Fat 0g 0g
Saturated Fat 0.139g 0.052g Pumpkin
Monounsaturated Fat 0.155g 0.013g Tomatillo
Polyunsaturated fat 0.417g 0.005g Tomatillo
Tryptophan mg 0.012mg Pumpkin
Threonine mg 0.029mg Pumpkin
Isoleucine mg 0.031mg Pumpkin
Leucine mg 0.046mg Pumpkin
Lysine mg 0.054mg Pumpkin
Methionine mg 0.011mg Pumpkin
Phenylalanine mg 0.032mg Pumpkin
Valine mg 0.035mg Pumpkin
Histidine mg 0.016mg Pumpkin
Fructose g g

Which food is preferable for your diet?

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
6%
Tomatillo
6%
Pumpkin
Carbohydrates
6%
Tomatillo
7%
Pumpkin
Fats
5%
Tomatillo
0%
Pumpkin

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 is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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.