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  6. Tomatillo vs. Summer squash

Tomatillo vs. Summer squash — In-Depth Nutrition Comparison

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A recap on the differences between tomatillos and summer squash

  • Tomatillos have more manganese, vitamin B3, and vitamin K; however, summer squash is higher in vitamin B6, vitamin B2, vitamin C, and folate.
  • Tomatillos cover your daily manganese needs 6645% more than summer squash.
  • Summer squash contains 4 times less vitamin B3 than tomatillos. Tomatillos contain 1.85mg of vitamin B3, while summer squash contains 0.487mg.
  • Summer squash has less sugar.

Food varieties used in this article are Tomatillos, raw and Squash, summer, all varieties, raw.

Infographic

Tomatillo vs Summer squash 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.
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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +17.6%
Contains more IronIron +77.1%
Contains more CopperCopper +54.9%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +87328.6%
Contains more SeleniumSelenium +150%
Contains more CalciumCalcium +114.3%
Contains more ZincZinc +31.8%
~equal in Potassium ~262mg
~equal in Phosphorus ~38mg

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin EVitamin E +216.7%
Contains more Vitamin B3Vitamin B3 +279.9%
Contains more Vitamin KVitamin K +236.7%
Contains more CholineCholine +13.4%
Contains more Vitamin CVitamin C +45.3%
Contains more Vitamin AVitamin A +66.7%
Contains more Vitamin B2Vitamin B2 +305.7%
Contains more Vitamin B6Vitamin B6 +289.3%
Contains more FolateFolate +314.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.048mg
~equal in Vitamin B5 ~0.155mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomatillo Summer squash DV% diff.
Manganese 153mg 0.175mg 6645%
Vitamin B6 0.056mg 0.218mg 12%
Vitamin B3 1.85mg 0.487mg 9%
Vitamin B2 0.035mg 0.142mg 8%
Vitamin C 11.7mg 17mg 6%
Folate 7µg 29µg 6%
Vitamin K 10.1µg 3µg 6%
Iron 0.62mg 0.35mg 3%
Fiber 1.9g 1.1g 3%
Copper 0.079mg 0.051mg 3%
Vitamin E 0.38mg 0.12mg 2%
Polyunsaturated fat 0.417g 0.089g 2%
Calories 32kcal 16kcal 1%
Protein 0.96g 1.21g 1%
Selenium 0.5µg 0.2µg 1%
Fructose 0.95g 1%
Calcium 7mg 15mg 1%
Zinc 0.22mg 0.29mg 1%
Fats 1.02g 0.18g 1%
Magnesium 20mg 17mg 1%
Carbs 5.84g 3.35g 1%
Net carbs 3.94g 2.25g N/A
Potassium 268mg 262mg 0%
Sugar 3.93g 2.2g N/A
Phosphorus 39mg 38mg 0%
Sodium 1mg 2mg 0%
Vitamin A 6µg 10µg 0%
Vitamin B1 0.044mg 0.048mg 0%
Vitamin B5 0.15mg 0.155mg 0%
Choline 7.6mg 6.7mg 0%
Saturated fat 0.139g 0.044g 0%
Monounsaturated fat 0.155g 0.016g 0%
Tryptophan 0.011mg 0%
Threonine 0.028mg 0%
Isoleucine 0.042mg 0%
Leucine 0.069mg 0%
Lysine 0.065mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.041mg 0%
Valine 0.053mg 0%
Histidine 0.025mg 0%

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% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more FatsFats +466.7%
Contains more CarbsCarbs +74.3%
Contains more ProteinProtein +26%
Contains more OtherOther +12.7%
~equal in Water ~94.64g

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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +868.8%
Contains more Poly. FatPolyunsaturated fat +368.5%
Contains less Sat. FatSaturated fat -68.3%

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.