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  6. Tomatillo vs. Sunflower seeds

Tomatillo vs. Sunflower seeds — In-Depth Nutrition Comparison

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Significant differences between tomatillos and sunflower seeds

  • Tomatillos have more manganese; however, sunflower seeds are richer in vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, magnesium, iron, and folate.
  • Tomatillos cover your daily manganese needs 6567% more than sunflower seeds.

Specific food types used in this comparison are Tomatillos, raw and Seeds, sunflower seed kernels, dried.

Infographic

Tomatillo vs Sunflower seeds 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +7746.2%
Contains more MagnesiumMagnesium +1525%
Contains more CalciumCalcium +1014.3%
Contains more PotassiumPotassium +140.7%
Contains more IronIron +746.8%
Contains more CopperCopper +2178.5%
Contains more ZincZinc +2172.7%
Contains more PhosphorusPhosphorus +1592.3%
Contains more SeleniumSelenium +10500%

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +735.7%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +9155.3%
Contains more Vitamin B1Vitamin B1 +3263.6%
Contains more Vitamin B2Vitamin B2 +914.3%
Contains more Vitamin B3Vitamin B3 +350.5%
Contains more Vitamin B5Vitamin B5 +653.3%
Contains more Vitamin B6Vitamin B6 +2301.8%
Contains more FolateFolate +3142.9%
Contains more CholineCholine +625%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomatillo Sunflower seeds DV% diff.
Manganese 153mg 1.95mg 6567%
Vitamin E 0.38mg 35.17mg 232%
Copper 0.079mg 1.8mg 191%
Polyunsaturated fat 0.417g 23.137g 151%
Vitamin B1 0.044mg 1.48mg 120%
Vitamin B6 0.056mg 1.345mg 99%
Selenium 0.5µg 53µg 95%
Phosphorus 39mg 660mg 89%
Fats 1.02g 51.46g 78%
Magnesium 20mg 325mg 73%
Iron 0.62mg 5.25mg 58%
Folate 7µg 227µg 55%
Monounsaturated fat 0.155g 18.528g 46%
Zinc 0.22mg 5mg 43%
Vitamin B3 1.85mg 8.335mg 41%
Protein 0.96g 20.78g 40%
Calories 32kcal 584kcal 28%
Fiber 1.9g 8.6g 27%
Vitamin B2 0.035mg 0.355mg 25%
Vitamin B5 0.15mg 1.13mg 20%
Saturated fat 0.139g 4.455g 20%
Vitamin C 11.7mg 1.4mg 11%
Potassium 268mg 645mg 11%
Choline 7.6mg 55.1mg 9%
Vitamin K 10.1µg 0µg 8%
Calcium 7mg 78mg 7%
Carbs 5.84g 20g 5%
Net carbs 3.94g 11.4g N/A
Sugar 3.93g 2.62g N/A
Sodium 1mg 9mg 0%
Vitamin A 6µg 3µg 0%
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more WaterWater +1837.2%
Contains more ProteinProtein +2064.6%
Contains more FatsFats +4945.1%
Contains more CarbsCarbs +242.5%
Contains more OtherOther +450.9%

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -96.9%
Contains more Mono. FatMonounsaturated fat +11853.5%
Contains more Poly. FatPolyunsaturated fat +5448.4%

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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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.