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Tomatillo vs. Wakame — In-Depth Nutrition Comparison

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Summary of differences between tomatillos and wakame

  • Tomatillos have more manganese and vitamin C; however, wakame is higher in folate, copper, magnesium, iron, vitamin B2, calcium, and vitamin B5.
  • Tomatillos cover your daily need for manganese, 6591% more than wakame.
  • Tomatillos have 4 times more vitamin C than wakame. While tomatillos have 11.7mg of vitamin C, wakame has only 3mg.
  • Tomatillos have less sodium.

These are the specific foods used in this comparison Tomatillos, raw and Seaweed, wakame, raw.

Infographic

Tomatillo vs Wakame 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%
Wakame
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +436%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +10828.6%
Contains more MagnesiumMagnesium +435%
Contains more CalciumCalcium +2042.9%
Contains more IronIron +251.6%
Contains more CopperCopper +259.5%
Contains more ZincZinc +72.7%
Contains more PhosphorusPhosphorus +105.1%
Contains more SeleniumSelenium +40%

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%
Wakame
7
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin CVitamin C +290%
Contains more Vitamin B3Vitamin B3 +15.6%
Contains more Vitamin B6Vitamin B6 +2700%
Contains more Vitamin KVitamin K +90.6%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +163.2%
Contains more Vitamin B1Vitamin B1 +36.4%
Contains more Vitamin B2Vitamin B2 +557.1%
Contains more Vitamin B5Vitamin B5 +364.7%
Contains more FolateFolate +2700%
Contains more CholineCholine +82.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomatillo Wakame DV% diff.
Manganese 153mg 1.4mg 6591%
Folate 7µg 196µg 47%
Sodium 1mg 872mg 38%
Copper 0.079mg 0.284mg 23%
Magnesium 20mg 107mg 21%
Iron 0.62mg 2.18mg 20%
Vitamin B2 0.035mg 0.23mg 15%
Calcium 7mg 150mg 14%
Vitamin B5 0.15mg 0.697mg 11%
Vitamin C 11.7mg 3mg 10%
Potassium 268mg 50mg 6%
Fiber 1.9g 0.5g 6%
Phosphorus 39mg 80mg 6%
Protein 0.96g 3.03g 4%
Vitamin E 0.38mg 1mg 4%
Vitamin K 10.1µg 5.3µg 4%
Vitamin B6 0.056mg 0.002mg 4%
Vitamin B3 1.85mg 1.6mg 2%
Choline 7.6mg 13.9mg 1%
Polyunsaturated fat 0.417g 0.218g 1%
Calories 32kcal 45kcal 1%
Vitamin B1 0.044mg 0.06mg 1%
Vitamin A 6µg 18µg 1%
Zinc 0.22mg 0.38mg 1%
Carbs 5.84g 9.14g 1%
Fats 1.02g 0.64g 1%
Net carbs 3.94g 8.64g N/A
Sugar 3.93g 0.65g N/A
Selenium 0.5µg 0.7µg 0%
Saturated fat 0.139g 0.13g 0%
Monounsaturated fat 0.155g 0.058g 0%
Tryptophan 0.035mg 0%
Threonine 0.165mg 0%
Isoleucine 0.087mg 0%
Leucine 0.257mg 0%
Lysine 0.112mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.112mg 0%
Valine 0.209mg 0%
Histidine 0.015mg 0%
Omega-3 - EPA 0g 0.186g 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
Wakame
3
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more FatsFats +59.4%
Contains more WaterWater +14.6%
Contains more ProteinProtein +215.6%
Contains more CarbsCarbs +56.5%
Contains more OtherOther +1209.1%

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
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains more Mono. FatMonounsaturated fat +167.2%
Contains more Poly. FatPolyunsaturated fat +91.3%
~equal in Saturated fat ~0.13g

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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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.