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  6. Tomatillo vs. Wax gourd

Tomatillo vs. Wax gourd — In-Depth Nutrition Comparison

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How are Tomatillo and Wax gourd different?

  • Tomatillo is higher than Wax gourd in Manganese, Vitamin B3, Potassium, Copper, and Vitamin K.
  • Tomatillo covers your daily need of Manganese 6650% more than Wax gourd.
  • Tomatillo contains 54 times more Potassium than Wax gourd. Tomatillo contains 268mg of Potassium, while Wax gourd contains 5mg.
  • Tomatillo is 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.
Tomatillo
Tomatillo
8
:
2
Wax gourd
Wax gourd
Contains more Iron +63.2%
Contains more Magnesium +100%
Contains more Phosphorus +129.4%
Contains more Potassium +5260%
Contains less Sodium -99.1%
Contains more Copper +259.1%
Contains more Manganese +273114.3%
Contains more Selenium +150%
Contains more Calcium +157.1%
Contains more Zinc +168.2%
Tomatillo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 24% 15% 17% 24% 1% 6% 27% 19957% 3%
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Contains more Iron +63.2%
Contains more Magnesium +100%
Contains more Phosphorus +129.4%
Contains more Potassium +5260%
Contains less Sodium -99.1%
Contains more Copper +259.1%
Contains more Manganese +273114.3%
Contains more Selenium +150%
Contains more Calcium +157.1%
Contains more Zinc +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.
Tomatillo
Tomatillo
10
:
0
Wax gourd
Wax gourd
Contains more Vitamin A +∞%
Contains more Vitamin E +375%
Contains more Vitamin C +11.4%
Contains more Vitamin B1 +29.4%
Contains more Vitamin B2 +3400%
Contains more Vitamin B3 +381.8%
Contains more Vitamin B5 +24%
Contains more Vitamin B6 +75%
Contains more Folate +75%
Contains more Vitamin K +260.7%
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%
Wax gourd
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 35% 9% 1% 8% 8% 8% 3% 0% 7%
Contains more Vitamin A +∞%
Contains more Vitamin E +375%
Contains more Vitamin C +11.4%
Contains more Vitamin B1 +29.4%
Contains more Vitamin B2 +3400%
Contains more Vitamin B3 +381.8%
Contains more Vitamin B5 +24%
Contains more Vitamin B6 +75%
Contains more Folate +75%
Contains more Vitamin K +260.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tomatillo
Tomatillo
4
:
1
Wax gourd
Wax gourd
Contains more Protein +140%
Contains more Fats +410%
Contains more Carbs +92.1%
Contains more Other +83.3%
Equal in Water - 96.06
Tomatillo
6% 92%
Protein: 0.96 g
Fats: 1.02 g
Carbs: 5.84 g
Water: 91.63 g
Other: 0.55 g
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Contains more Protein +140%
Contains more Fats +410%
Contains more Carbs +92.1%
Contains more Other +83.3%
Equal in Water - 96.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tomatillo
Tomatillo
2
:
1
Wax gourd
Wax gourd
Contains more Monounsaturated Fat +318.9%
Contains more Polyunsaturated fat +373.9%
Contains less Saturated Fat -88.5%
Tomatillo
20% 22% 59%
Saturated Fat: 0.139 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.417 g
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Contains more Monounsaturated Fat +318.9%
Contains more Polyunsaturated fat +373.9%
Contains less Saturated Fat -88.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tomatillo Wax gourd Opinion
Net carbs 3.94g 2.04g Tomatillo
Protein 0.96g 0.4g Tomatillo
Fats 1.02g 0.2g Tomatillo
Carbs 5.84g 3.04g Tomatillo
Calories 32kcal 14kcal Tomatillo
Sugar 3.93g 1.18g Wax gourd
Fiber 1.9g 1g Tomatillo
Calcium 7mg 18mg Wax gourd
Iron 0.62mg 0.38mg Tomatillo
Magnesium 20mg 10mg Tomatillo
Phosphorus 39mg 17mg Tomatillo
Potassium 268mg 5mg Tomatillo
Sodium 1mg 107mg Tomatillo
Zinc 0.22mg 0.59mg Wax gourd
Copper 0.079mg 0.022mg Tomatillo
Manganese 153mg 0.056mg Tomatillo
Selenium 0.5µg 0.2µg Tomatillo
Vitamin A 114IU 0IU Tomatillo
Vitamin A RAE 6µg 0µg Tomatillo
Vitamin E 0.38mg 0.08mg Tomatillo
Vitamin C 11.7mg 10.5mg Tomatillo
Vitamin B1 0.044mg 0.034mg Tomatillo
Vitamin B2 0.035mg 0.001mg Tomatillo
Vitamin B3 1.85mg 0.384mg Tomatillo
Vitamin B5 0.15mg 0.121mg Tomatillo
Vitamin B6 0.056mg 0.032mg Tomatillo
Folate 7µg 4µg Tomatillo
Vitamin K 10.1µg 2.8µg Tomatillo
Tryptophan 0.002mg Wax gourd
Lysine 0.009mg Wax gourd
Methionine 0.003mg Wax gourd
Saturated Fat 0.139g 0.016g Wax gourd
Monounsaturated Fat 0.155g 0.037g Tomatillo
Polyunsaturated fat 0.417g 0.088g Tomatillo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomatillo Wax gourd
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
13%
Tomatillo
6%
Wax gourd
Minerals Daily Need Coverage Score
2007%
Tomatillo
8%
Wax gourd

Comparison summary

Which food is lower in Sugar?
Wax gourd
Wax gourd is lower in Sugar (difference - 2.75g)
Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.123g)
Which food contains less Sodium?
Tomatillo
Tomatillo contains less Sodium (difference - 106mg)
Which food is richer in minerals?
Tomatillo
Tomatillo is relatively richer in minerals
Which food is richer in vitamins?
Tomatillo
Tomatillo is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. 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.