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Tomatillo vs. Swordfish — In-Depth Nutrition Comparison

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A recap on differences between tomatillos and swordfish

  • Tomatillos have more manganese and vitamin C; however, swordfish is higher in selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, phosphorus, and vitamin E.
  • Tomatillos cover your daily manganese needs 6652% more than swordfish.

Food varieties used in this article are Tomatillos, raw and Fish, swordfish, cooked, dry heat.

Infographic

Tomatillo vs Swordfish 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" 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more CalciumCalcium +16.7%
Contains more IronIron +37.8%
Contains more CopperCopper +71.7%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +1176823.1%
Contains more MagnesiumMagnesium +75%
Contains more PotassiumPotassium +86.2%
Contains more ZincZinc +254.5%
Contains more PhosphorusPhosphorus +679.5%
Contains more SeleniumSelenium +13600%

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 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +10000%
Contains more FolateFolate +250%
Contains more Vitamin AVitamin A +616.7%
Contains more Vitamin EVitamin E +534.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +102.3%
Contains more Vitamin B2Vitamin B2 +80%
Contains more Vitamin B3Vitamin B3 +400.2%
Contains more Vitamin B5Vitamin B5 +178%
Contains more Vitamin B6Vitamin B6 +998.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +919.7%

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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +34.2%
Contains more OtherOther +52.8%
Contains more ProteinProtein +2342.7%
Contains more FatsFats +677.5%

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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains less Sat. FatSaturated fat -92.7%
Contains more Mono. FatMonounsaturated fat +2186.5%
Contains more Poly. FatPolyunsaturated fat +228.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tomatillo Swordfish
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tomatillo Swordfish DV% diff.
Manganese 153mg 0.013mg 6652%
Selenium 0.5µg 68.5µg 124%
Vitamin D 0µg 16.6µg 83%
Vitamin D 0IU 666IU 83%
Vitamin B12 0µg 1.62µg 68%
Vitamin B3 1.85mg 9.254mg 46%
Protein 0.96g 23.45g 45%
Vitamin B6 0.056mg 0.615mg 43%
Phosphorus 39mg 304mg 38%
Cholesterol 0mg 78mg 26%
Vitamin E 0.38mg 2.41mg 14%
Choline 7.6mg 77.5mg 13%
Vitamin C 11.7mg 0mg 13%
Fats 1.02g 7.93g 11%
Monounsaturated fat 0.155g 3.544g 8%
Vitamin K 10.1µg 0.1µg 8%
Fiber 1.9g 0g 8%
Saturated fat 0.139g 1.911g 8%
Calories 32kcal 172kcal 7%
Potassium 268mg 499mg 7%
Polyunsaturated fat 0.417g 1.368g 6%
Zinc 0.22mg 0.78mg 5%
Vitamin B5 0.15mg 0.417mg 5%
Vitamin A 6µg 43µg 4%
Sodium 1mg 97mg 4%
Vitamin B1 0.044mg 0.089mg 4%
Magnesium 20mg 35mg 4%
Copper 0.079mg 0.046mg 4%
Vitamin B2 0.035mg 0.063mg 2%
Iron 0.62mg 0.45mg 2%
Carbs 5.84g 0g 2%
Folate 7µg 2µg 1%
Net carbs 3.94g 0g N/A
Calcium 7mg 6mg 0%
Sugar 3.93g 0g N/A
Trans fat 0g 0.056g N/A
Tryptophan 0.265mg 0%
Threonine 1.035mg 0%
Isoleucine 1.088mg 0%
Leucine 1.919mg 0%
Lysine 2.168mg 0%
Methionine 0.699mg 0%
Phenylalanine 0.922mg 0%
Valine 1.216mg 0%
Histidine 0.695mg 0%
Omega-3 - EPA 0g 0.127g N/A
Omega-3 - DHA 0g 0.772g N/A
Omega-3 - DPA 0g 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomatillo Swordfish
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Tomatillo
72%
Swordfish
Minerals Daily Need Coverage Score
2007%
Tomatillo
64%
Swordfish

Comparison summary

Which food is lower in Cholesterol?
Tomatillo
Tomatillo is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Tomatillo
Tomatillo contains less Sodium (difference - 96mg)
Which food is lower in Saturated fat?
Tomatillo
Tomatillo is lower in Saturated fat (difference - 1.772g)
Which food is lower in glycemic index?
Tomatillo
Tomatillo is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 3.93g)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.