Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Tomatillo vs. Wax gourd — In-Depth Nutrition Comparison

Compare

How are tomatillos and wax gourd different?

  • Tomatillos are higher than wax gourd in manganese, vitamin B3, potassium, copper, and vitamin K.
  • Tomatillos cover your daily need for manganese, 6650% more than wax gourd.
  • Tomatillos contain 54 times more potassium than wax gourd. Tomatillos contain 268mg of potassium, while wax gourd contains 5mg.
  • Tomatillos are lower in sodium.

Tomatillos, raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt types were used in this article.

Infographic

Tomatillo vs Wax gourd 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 7.1% 5.4% 0.44% 14% 7.3% 16% 7.3% 14% 7.3% 1.1%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +5260%
Contains more IronIron +63.2%
Contains more CopperCopper +259.1%
Contains more PhosphorusPhosphorus +129.4%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +273114.3%
Contains more SeleniumSelenium +150%
Contains more CalciumCalcium +157.1%
Contains more ZincZinc +168.2%

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 39% 2% 7.6% 0% 11% 8.1% 35% 9% 13% 0% 25% 5.3%
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 35% 0% 1.6% 0% 8.5% 0.23% 7.2% 7.3% 7.4% 0% 7% 3%
Contains more Vitamin CVitamin C +11.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +375%
Contains more Vitamin B1Vitamin B1 +29.4%
Contains more Vitamin B2Vitamin B2 +3400%
Contains more Vitamin B3Vitamin B3 +381.8%
Contains more Vitamin B5Vitamin B5 +24%
Contains more Vitamin B6Vitamin B6 +75%
Contains more Vitamin KVitamin K +260.7%
Contains more FolateFolate +75%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomatillo Wax gourd DV% diff.
Manganese 153mg 0.056mg 6650%
Vitamin B3 1.85mg 0.384mg 9%
Potassium 268mg 5mg 8%
Copper 0.079mg 0.022mg 6%
Vitamin K 10.1µg 2.8µg 6%
Sodium 1mg 107mg 5%
Fiber 1.9g 1g 4%
Iron 0.62mg 0.38mg 3%
Zinc 0.22mg 0.59mg 3%
Phosphorus 39mg 17mg 3%
Vitamin B2 0.035mg 0.001mg 3%
Magnesium 20mg 10mg 2%
Vitamin E 0.38mg 0.08mg 2%
Vitamin B6 0.056mg 0.032mg 2%
Polyunsaturated fat 0.417g 0.088g 2%
Calories 32kcal 14kcal 1%
Protein 0.96g 0.4g 1%
Fats 1.02g 0.2g 1%
Vitamin C 11.7mg 10.5mg 1%
Carbs 5.84g 3.04g 1%
Calcium 7mg 18mg 1%
Vitamin A 6µg 0µg 1%
Selenium 0.5µg 0.2µg 1%
Vitamin B1 0.044mg 0.034mg 1%
Vitamin B5 0.15mg 0.121mg 1%
Folate 7µg 4µg 1%
Saturated fat 0.139g 0.016g 1%
Net carbs 3.94g 2.04g N/A
Sugar 3.93g 1.18g N/A
Choline 7.6mg 4.9mg 0%
Monounsaturated fat 0.155g 0.037g 0%
Tryptophan 0.002mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 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
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Contains more ProteinProtein +140%
Contains more FatsFats +410%
Contains more CarbsCarbs +92.1%
Contains more OtherOther +83.3%
~equal in Water ~96.06g

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
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +318.9%
Contains more Poly. FatPolyunsaturated fat +373.9%
Contains less Sat. FatSaturated fat -88.5%

People also compare

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. Wax gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170475/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.