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Tomatillo vs. Winter melon — In-Depth Nutrition Comparison

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What are the differences between tomatillos and winter melon?

  • Tomatillos are higher in manganese, vitamin B3, potassium, and copper, yet winter melon is higher in vitamin B2.
  • Tomatillos' daily need coverage for manganese is 6650% more.
  • Tomatillos have 45 times more potassium than winter melon. While tomatillos have 268mg of potassium, winter melon has only 6mg.
  • The amount of sodium in tomatillos is lower.

We used Tomatillos, raw and Waxgourd, (chinese preserving melon), raw types in this article.

Infographic

Tomatillo vs Winter melon 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 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +4366.7%
Contains more IronIron +55%
Contains more CopperCopper +243.5%
Contains more PhosphorusPhosphorus +105.3%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +263693.1%
Contains more SeleniumSelenium +150%
Contains more CalciumCalcium +171.4%
Contains more ZincZinc +177.3%

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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +362.5%
Contains more Vitamin B5Vitamin B5 +12.8%
Contains more Vitamin B6Vitamin B6 +60%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +40%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +11.1%
Contains more Vitamin B2Vitamin B2 +214.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.04mg
~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
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +140%
Contains more FatsFats +410%
Contains more CarbsCarbs +94.7%
Contains more OtherOther +83.3%
~equal in Water ~96.1g

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 0.087 g
Contains more Mono. FatMonounsaturated fat +318.9%
Contains more Poly. FatPolyunsaturated fat +379.3%
Contains less Sat. FatSaturated 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 Winter melon
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 Winter melon DV% diff.
Manganese 153mg 0.058mg 6650%
Vitamin B3 1.85mg 0.4mg 9%
Vitamin K 10.1µg 8%
Potassium 268mg 6mg 8%
Vitamin B2 0.035mg 0.11mg 6%
Copper 0.079mg 0.023mg 6%
Sodium 1mg 111mg 5%
Fiber 1.9g 2.9g 4%
Zinc 0.22mg 0.61mg 4%
Phosphorus 39mg 19mg 3%
Vitamin E 0.38mg 3%
Iron 0.62mg 0.4mg 3%
Vitamin B6 0.056mg 0.035mg 2%
Magnesium 20mg 10mg 2%
Polyunsaturated fat 0.417g 0.087g 2%
Folate 7µg 5µg 1%
Choline 7.6mg 1%
Saturated fat 0.139g 0.016g 1%
Calories 32kcal 13kcal 1%
Selenium 0.5µg 0.2µg 1%
Protein 0.96g 0.4g 1%
Vitamin A 6µg 0µg 1%
Calcium 7mg 19mg 1%
Carbs 5.84g 3g 1%
Vitamin C 11.7mg 13mg 1%
Fats 1.02g 0.2g 1%
Net carbs 3.94g 0.1g N/A
Sugar 3.93g N/A
Vitamin B1 0.044mg 0.04mg 0%
Vitamin B5 0.15mg 0.133mg 0%
Monounsaturated fat 0.155g 0.037g 0%
Tryptophan 0.002mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomatillo Winter melon
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Tomatillo
8%
Winter melon
Minerals Daily Need Coverage Score
2007%
Tomatillo
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 3.93g)
Which food is lower in Saturated fat?
Winter melon
Winter melon is lower in Saturated fat (difference - 0.123g)
Which food contains less Sodium?
Tomatillo
Tomatillo contains less Sodium (difference - 110mg)
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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.