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Tomatillo vs. Water chestnuts — In-Depth Nutrition Comparison

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Important differences between tomatillos and water chestnuts

  • Tomatillos have more manganese, vitamin C, vitamin K, and iron; however, water chestnuts have more copper, vitamin B6, vitamin B2, potassium, vitamin B1, and vitamin B5.
  • Tomatillos' daily need coverage for manganese is 6638% more.
  • Tomatillos have 34 times more vitamin K than water chestnuts. Tomatillos have 10.1µg of vitamin K, while water chestnuts have 0.3µg.

The food varieties used in the comparison are Tomatillos, raw and Waterchestnuts, chinese, (matai), raw.

Infographic

Tomatillo vs Water chestnuts 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 16% 3.3% 52% 2.3% 109% 14% 27% 1.8% 43% 3.8%
Contains more IronIron +933.3%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +46123.6%
Contains more CalciumCalcium +57.1%
Contains more PotassiumPotassium +117.9%
Contains more CopperCopper +312.7%
Contains more ZincZinc +127.3%
Contains more PhosphorusPhosphorus +61.5%
Contains more SeleniumSelenium +40%
~equal in Magnesium ~22mg

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 13% 0% 24% 0% 35% 46% 19% 29% 76% 0% 0.75% 12% 20%
Contains more Vitamin CVitamin C +192.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +85%
Contains more Vitamin KVitamin K +3266.7%
Contains more Vitamin EVitamin E +215.8%
Contains more Vitamin B1Vitamin B1 +218.2%
Contains more Vitamin B2Vitamin B2 +471.4%
Contains more Vitamin B5Vitamin B5 +219.3%
Contains more Vitamin B6Vitamin B6 +485.7%
Contains more FolateFolate +128.6%
Contains more CholineCholine +376.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomatillo Water chestnuts DV% diff.
Manganese 153mg 0.331mg 6638%
Copper 0.079mg 0.326mg 27%
Vitamin B6 0.056mg 0.328mg 21%
Vitamin B2 0.035mg 0.2mg 13%
Vitamin C 11.7mg 4mg 9%
Potassium 268mg 584mg 9%
Vitamin B1 0.044mg 0.14mg 8%
Vitamin K 10.1µg 0.3µg 8%
Vitamin B5 0.15mg 0.479mg 7%
Iron 0.62mg 0.06mg 7%
Carbs 5.84g 23.94g 6%
Vitamin B3 1.85mg 1mg 5%
Choline 7.6mg 36.2mg 5%
Vitamin E 0.38mg 1.2mg 5%
Fiber 1.9g 3g 4%
Zinc 0.22mg 0.5mg 3%
Phosphorus 39mg 63mg 3%
Calories 32kcal 97kcal 3%
Folate 7µg 16µg 2%
Polyunsaturated fat 0.417g 0.043g 2%
Vitamin A 6µg 0µg 1%
Protein 0.96g 1.4g 1%
Fats 1.02g 0.1g 1%
Saturated fat 0.139g 0.026g 1%
Sodium 1mg 14mg 1%
Net carbs 3.94g 20.94g N/A
Magnesium 20mg 22mg 0%
Calcium 7mg 11mg 0%
Sugar 3.93g 4.8g N/A
Selenium 0.5µg 0.7µg 0%
Monounsaturated fat 0.155g 0.002g 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
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 g
Contains more FatsFats +920%
Contains more WaterWater +24.7%
Contains more ProteinProtein +45.8%
Contains more CarbsCarbs +309.9%
Contains more OtherOther +100%

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
37% 3% 61%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.043 g
Contains more Mono. FatMonounsaturated fat +7650%
Contains more Poly. FatPolyunsaturated fat +869.8%
Contains less Sat. FatSaturated fat -81.3%

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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. Water chestnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170066/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.