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  6. Tomatillo vs. Spinach

Tomatillo vs. Spinach — In-Depth Nutrition Comparison

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Important differences between Tomatillo and Spinach

  • Tomatillo has more Manganese, however, Spinach has more Vitamin K, Vitamin A RAE, Iron, Folate, Magnesium, Vitamin B2, Vitamin B6, Calcium, and Vitamin E .
  • Tomatillo's daily need coverage for Manganese is 6612% more.

The food varieties used in the comparison are Tomatillos, raw and Spinach, cooked, boiled, drained, without salt.

Infographic

Tomatillo vs Spinach 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
2
:
8
Spinach
Spinach
Contains less Sodium -98.6%
Contains more Manganese +16263.6%
Contains more Calcium +1842.9%
Contains more Iron +475.8%
Contains more Magnesium +335%
Contains more Phosphorus +43.6%
Contains more Potassium +73.9%
Contains more Zinc +245.5%
Contains more Copper +120.3%
Contains more Selenium +200%
Tomatillo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 24% 15% 17% 24% 1% 6% 27% 19957% 3%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Contains less Sodium -98.6%
Contains more Manganese +16263.6%
Contains more Calcium +1842.9%
Contains more Iron +475.8%
Contains more Magnesium +335%
Contains more Phosphorus +43.6%
Contains more Potassium +73.9%
Contains more Zinc +245.5%
Contains more Copper +120.3%
Contains more Selenium +200%

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
Spinach
Spinach
Contains more Vitamin C +19.4%
Contains more Vitamin B3 +277.6%
Contains more Vitamin A +9093.9%
Contains more Vitamin E +447.4%
Contains more Vitamin B1 +115.9%
Contains more Vitamin B2 +574.3%
Contains more Vitamin B6 +332.1%
Contains more Folate +1985.7%
Contains more Vitamin K +4787.1%
Equal in Vitamin B5 - 0.145
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%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Contains more Vitamin C +19.4%
Contains more Vitamin B3 +277.6%
Contains more Vitamin A +9093.9%
Contains more Vitamin E +447.4%
Contains more Vitamin B1 +115.9%
Contains more Vitamin B2 +574.3%
Contains more Vitamin B6 +332.1%
Contains more Folate +1985.7%
Contains more Vitamin K +4787.1%
Equal in Vitamin B5 - 0.145

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tomatillo
Tomatillo
3
:
2
Spinach
Spinach
Contains more Fats +292.3%
Contains more Carbs +55.7%
Contains more Protein +209.4%
Contains more Other +229.1%
Equal in Water - 91.21
Tomatillo
6% 92%
Protein: 0.96 g
Fats: 1.02 g
Carbs: 5.84 g
Water: 91.63 g
Other: 0.55 g
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more Fats +292.3%
Contains more Carbs +55.7%
Contains more Protein +209.4%
Contains more Other +229.1%
Equal in Water - 91.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tomatillo
Tomatillo
2
:
1
Spinach
Spinach
Contains more Monounsaturated Fat +2483.3%
Contains more Polyunsaturated fat +282.6%
Contains less Saturated Fat -69.1%
Tomatillo
20% 22% 59%
Saturated Fat: 0.139 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.417 g
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Contains more Monounsaturated Fat +2483.3%
Contains more Polyunsaturated fat +282.6%
Contains less Saturated Fat -69.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tomatillo Spinach
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 Spinach Opinion
Net carbs 3.94g 1.35g Tomatillo
Protein 0.96g 2.97g Spinach
Fats 1.02g 0.26g Tomatillo
Carbs 5.84g 3.75g Tomatillo
Calories 32kcal 23kcal Tomatillo
Sugar 3.93g 0.43g Spinach
Fiber 1.9g 2.4g Spinach
Calcium 7mg 136mg Spinach
Iron 0.62mg 3.57mg Spinach
Magnesium 20mg 87mg Spinach
Phosphorus 39mg 56mg Spinach
Potassium 268mg 466mg Spinach
Sodium 1mg 70mg Tomatillo
Zinc 0.22mg 0.76mg Spinach
Copper 0.079mg 0.174mg Spinach
Manganese 153mg 0.935mg Tomatillo
Selenium 0.5µg 1.5µg Spinach
Vitamin A 114IU 10481IU Spinach
Vitamin A RAE 6µg 524µg Spinach
Vitamin E 0.38mg 2.08mg Spinach
Vitamin C 11.7mg 9.8mg Tomatillo
Vitamin B1 0.044mg 0.095mg Spinach
Vitamin B2 0.035mg 0.236mg Spinach
Vitamin B3 1.85mg 0.49mg Tomatillo
Vitamin B5 0.15mg 0.145mg Tomatillo
Vitamin B6 0.056mg 0.242mg Spinach
Folate 7µg 146µg Spinach
Vitamin K 10.1µg 493.6µg Spinach
Tryptophan 0.04mg Spinach
Threonine 0.127mg Spinach
Isoleucine 0.152mg Spinach
Leucine 0.231mg Spinach
Lysine 0.182mg Spinach
Methionine 0.055mg Spinach
Phenylalanine 0.134mg Spinach
Valine 0.168mg Spinach
Histidine 0.066mg Spinach
Saturated Fat 0.139g 0.043g Spinach
Monounsaturated Fat 0.155g 0.006g Tomatillo
Polyunsaturated fat 0.417g 0.109g Tomatillo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomatillo Spinach
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
183%
Spinach
Minerals Daily Need Coverage Score
2007%
Tomatillo
52%
Spinach

Comparison summary

Which food contains less Sodium?
Tomatillo
Tomatillo contains less Sodium (difference - 69mg)
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 - $0.2)
Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 3.5g)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.096g)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach 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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.