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  6. Tomatillo vs. Tofu

Tomatillo vs. Tofu — In-Depth Nutrition Comparison

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Differences between Tomatillo and Tofu

  • Tomatillo has more Manganese, Vitamin C, Vitamin B3, Vitamin K, and Fiber, while Tofu has more Iron, Calcium, Selenium, Copper, and Phosphorus.
  • Tomatillo's daily need coverage for Manganese is 6626% higher.
  • Tofu contains 117 times less Vitamin C than Tomatillo. Tomatillo contains 11.7mg of Vitamin C, while Tofu contains 0.1mg.

The food types used in this comparison are Tomatillos, raw and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Tomatillo vs Tofu 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
3
:
7
Tofu
Tofu
Contains more Potassium +121.5%
Contains less Sodium -85.7%
Contains more Manganese +25189.3%
Contains more Calcium +4900%
Contains more Iron +764.5%
Contains more Magnesium +50%
Contains more Phosphorus +148.7%
Contains more Zinc +263.6%
Contains more Copper +144.3%
Contains more Selenium +1680%
Tomatillo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 24% 15% 17% 24% 1% 6% 27% 19957% 3%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Potassium +121.5%
Contains less Sodium -85.7%
Contains more Manganese +25189.3%
Contains more Calcium +4900%
Contains more Iron +764.5%
Contains more Magnesium +50%
Contains more Phosphorus +148.7%
Contains more Zinc +263.6%
Contains more Copper +144.3%
Contains more Selenium +1680%

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
7
:
3
Tofu
Tofu
Contains more Vitamin A +34.1%
Contains more Vitamin E +3700%
Contains more Vitamin C +11600%
Contains more Vitamin B3 +848.7%
Contains more Vitamin B5 +120.6%
Contains more Vitamin B6 +19.1%
Contains more Vitamin K +320.8%
Contains more Vitamin B1 +84.1%
Contains more Vitamin B2 +48.6%
Contains more Folate +114.3%
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%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin A +34.1%
Contains more Vitamin E +3700%
Contains more Vitamin C +11600%
Contains more Vitamin B3 +848.7%
Contains more Vitamin B5 +120.6%
Contains more Vitamin B6 +19.1%
Contains more Vitamin K +320.8%
Contains more Vitamin B1 +84.1%
Contains more Vitamin B2 +48.6%
Contains more Folate +114.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tomatillo
Tomatillo
2
:
3
Tofu
Tofu
Contains more Carbs +212.3%
Contains more Protein +741.7%
Contains more Fats +368.6%
Contains more Other +30.9%
Equal in Water - 84.55
Tomatillo
6% 92%
Protein: 0.96 g
Fats: 1.02 g
Carbs: 5.84 g
Water: 91.63 g
Other: 0.55 g
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more Carbs +212.3%
Contains more Protein +741.7%
Contains more Fats +368.6%
Contains more Other +30.9%
Equal in Water - 84.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tomatillo
Tomatillo
1
:
2
Tofu
Tofu
Contains less Saturated Fat -79.9%
Contains more Monounsaturated Fat +581.3%
Contains more Polyunsaturated fat +547.2%
Tomatillo
20% 22% 59%
Saturated Fat: 0.139 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.417 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains less Saturated Fat -79.9%
Contains more Monounsaturated Fat +581.3%
Contains more Polyunsaturated fat +547.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tomatillo Tofu Opinion
Net carbs 3.94g 1.57g Tomatillo
Protein 0.96g 8.08g Tofu
Fats 1.02g 4.78g Tofu
Carbs 5.84g 1.87g Tomatillo
Calories 32kcal 76kcal Tofu
Sugar 3.93g 0.62g Tofu
Fiber 1.9g 0.3g Tomatillo
Calcium 7mg 350mg Tofu
Iron 0.62mg 5.36mg Tofu
Magnesium 20mg 30mg Tofu
Phosphorus 39mg 97mg Tofu
Potassium 268mg 121mg Tomatillo
Sodium 1mg 7mg Tomatillo
Zinc 0.22mg 0.8mg Tofu
Copper 0.079mg 0.193mg Tofu
Manganese 153mg 0.605mg Tomatillo
Selenium 0.5µg 8.9µg Tofu
Vitamin A 114IU 85IU Tomatillo
Vitamin A RAE 6µg Tomatillo
Vitamin E 0.38mg 0.01mg Tomatillo
Vitamin C 11.7mg 0.1mg Tomatillo
Vitamin B1 0.044mg 0.081mg Tofu
Vitamin B2 0.035mg 0.052mg Tofu
Vitamin B3 1.85mg 0.195mg Tomatillo
Vitamin B5 0.15mg 0.068mg Tomatillo
Vitamin B6 0.056mg 0.047mg Tomatillo
Folate 7µg 15µg Tofu
Vitamin K 10.1µg 2.4µg Tomatillo
Tryptophan 0.12mg Tofu
Threonine 0.402mg Tofu
Isoleucine 0.435mg Tofu
Leucine 0.713mg Tofu
Lysine 0.452mg Tofu
Methionine 0.108mg Tofu
Phenylalanine 0.428mg Tofu
Valine 0.446mg Tofu
Histidine 0.221mg Tofu
Saturated Fat 0.139g 0.691g Tomatillo
Monounsaturated Fat 0.155g 1.056g Tofu
Polyunsaturated fat 0.417g 2.699g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomatillo Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
6%
Tofu
Minerals Daily Need Coverage Score
2007%
Tomatillo
59%
Tofu

Comparison summary

Which food contains less Sodium?
Tomatillo
Tomatillo contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Tomatillo
Tomatillo is lower in Saturated Fat (difference - 0.552g)
Which food is lower in glycemic index?
Tomatillo
Tomatillo is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Tomatillo
Tomatillo is relatively richer in vitamins
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 3.31g)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.