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Tomatillo vs. Wheat — In-Depth Nutrition Comparison

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Significant differences between tomatillos and wheat

  • Tomatillos have more manganese; however, wheat is richer in selenium, phosphorus, copper, iron, zinc, vitamin B1, vitamin B3, magnesium, and vitamin B6.
  • Tomatillos cover your daily manganese needs 6521% more than wheat .

Specific food types used in this comparison are Tomatillos, raw and Wheat, durum.

Infographic

Tomatillo vs Wheat  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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +4979.7%
Contains more MagnesiumMagnesium +620%
Contains more CalciumCalcium +385.7%
Contains more PotassiumPotassium +60.8%
Contains more IronIron +467.7%
Contains more CopperCopper +600%
Contains more ZincZinc +1790.9%
Contains more PhosphorusPhosphorus +1202.6%
Contains more SeleniumSelenium +17780%

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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +852.3%
Contains more Vitamin B2Vitamin B2 +245.7%
Contains more Vitamin B3Vitamin B3 +264.2%
Contains more Vitamin B5Vitamin B5 +523.3%
Contains more Vitamin B6Vitamin B6 +648.2%
Contains more FolateFolate +514.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more WaterWater +737.6%
Contains more ProteinProtein +1325%
Contains more FatsFats +142.2%
Contains more CarbsCarbs +1118%
Contains more OtherOther +223.6%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -69.4%
Contains more Mono. FatMonounsaturated fat +121.9%
Contains more Poly. FatPolyunsaturated fat +134.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tomatillo Wheat DV% diff.
Manganese 153mg 3.012mg 6521%
Selenium 0.5µg 89.4µg 162%
Phosphorus 39mg 508mg 67%
Copper 0.079mg 0.553mg 53%
Zinc 0.22mg 4.16mg 36%
Iron 0.62mg 3.52mg 36%
Vitamin B1 0.044mg 0.419mg 31%
Vitamin B3 1.85mg 6.738mg 31%
Magnesium 20mg 144mg 30%
Vitamin B6 0.056mg 0.419mg 28%
Protein 0.96g 13.68g 25%
Carbs 5.84g 71.13g 22%
Vitamin B5 0.15mg 0.935mg 16%
Calories 32kcal 339kcal 15%
Vitamin C 11.7mg 0mg 13%
Folate 7µg 43µg 9%
Fiber 1.9g 8%
Vitamin K 10.1µg 8%
Vitamin B2 0.035mg 0.121mg 7%
Potassium 268mg 431mg 5%
Polyunsaturated fat 0.417g 0.978g 4%
Vitamin E 0.38mg 3%
Calcium 7mg 34mg 3%
Fats 1.02g 2.47g 2%
Saturated fat 0.139g 0.454g 1%
Choline 7.6mg 1%
Vitamin A 6µg 0µg 1%
Net carbs 3.94g 71.13g N/A
Sugar 3.93g N/A
Sodium 1mg 2mg 0%
Monounsaturated fat 0.155g 0.344g 0%
Tryptophan 0.176mg 0%
Threonine 0.366mg 0%
Isoleucine 0.533mg 0%
Leucine 0.934mg 0%
Lysine 0.303mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.681mg 0%
Valine 0.594mg 0%
Histidine 0.322mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomatillo Wheat
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Tomatillo
34%
Wheat
Minerals Daily Need Coverage Score
2007%
Tomatillo
168%
Wheat

Comparison summary

Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 3.93g)
Which food contains less Sodium?
Tomatillo
Tomatillo contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Tomatillo
Tomatillo is lower in Saturated fat (difference - 0.315g)
Which food is lower in glycemic index?
Tomatillo
Tomatillo is lower in glycemic index (difference - 50)
Which food is cheaper?
Tomatillo
Tomatillo is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.