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  6. Tomatillo vs. Winter squash

Tomatillo vs. Winter squash — In-Depth Nutrition Comparison

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How are tomatillos and winter squash different?

  • Tomatillos are richer in manganese and vitamin B3, while winter squash is higher in vitamin A and vitamin B6.
  • Tomatillos cover your daily need for manganese, 6644% more than winter squash.
  • Tomatillos contain 4 times more vitamin B3 than winter squash. Tomatillos contain 1.85mg of vitamin B3, while winter squash contains 0.495mg.

Tomatillos, raw and Squash, winter, all varieties, cooked, baked, without salt types were used in this article.

Infographic

Tomatillo vs Winter squash 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 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
Contains more MagnesiumMagnesium +53.8%
Contains more PotassiumPotassium +11.2%
Contains more IronIron +40.9%
Contains more PhosphorusPhosphorus +105.3%
Contains more ManganeseManganese +81718.2%
Contains more SeleniumSelenium +25%
Contains more CalciumCalcium +214.3%
~equal in Copper ~0.082mg
~equal in Zinc ~0.22mg
~equal in Sodium ~1mg

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 32% 87% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
Contains more Vitamin CVitamin C +21.9%
Contains more Vitamin EVitamin E +216.7%
Contains more Vitamin B1Vitamin B1 +175%
Contains more Vitamin B3Vitamin B3 +273.7%
Contains more Vitamin KVitamin K +129.5%
Contains more Vitamin AVitamin A +4250%
Contains more Vitamin B2Vitamin B2 +91.4%
Contains more Vitamin B5Vitamin B5 +56%
Contains more Vitamin B6Vitamin B6 +187.5%
Contains more FolateFolate +185.7%
Contains more CholineCholine +39.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomatillo Winter squash DV% diff.
Manganese 153mg 0.187mg 6644%
Vitamin A 6µg 261µg 28%
Vitamin B3 1.85mg 0.495mg 8%
Vitamin B6 0.056mg 0.161mg 8%
Vitamin K 10.1µg 4.4µg 5%
Fiber 1.9g 2.8g 4%
Phosphorus 39mg 19mg 3%
Folate 7µg 20µg 3%
Vitamin B5 0.15mg 0.234mg 2%
Vitamin E 0.38mg 0.12mg 2%
Vitamin B1 0.044mg 0.016mg 2%
Vitamin B2 0.035mg 0.067mg 2%
Iron 0.62mg 0.44mg 2%
Calcium 7mg 22mg 2%
Magnesium 20mg 13mg 2%
Polyunsaturated fat 0.417g 0.147g 2%
Vitamin C 11.7mg 9.6mg 2%
Potassium 268mg 241mg 1%
Carbs 5.84g 8.85g 1%
Fats 1.02g 0.35g 1%
Choline 7.6mg 10.6mg 1%
Calories 32kcal 37kcal 0%
Protein 0.96g 0.89g 0%
Net carbs 3.94g 6.05g N/A
Sugar 3.93g 3.3g N/A
Copper 0.079mg 0.082mg 0%
Zinc 0.22mg 0.22mg 0%
Sodium 1mg 1mg 0%
Selenium 0.5µg 0.4µg 0%
Saturated fat 0.139g 0.072g 0%
Monounsaturated fat 0.155g 0.026g 0%
Tryptophan 0.013mg 0%
Threonine 0.027mg 0%
Isoleucine 0.035mg 0%
Leucine 0.05mg 0%
Lysine 0.033mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.035mg 0%
Valine 0.038mg 0%
Histidine 0.017mg 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
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more FatsFats +191.4%
Contains more CarbsCarbs +51.5%
Contains more OtherOther +27.3%
~equal in Protein ~0.89g
~equal in Water ~89.21g

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
29% 11% 60%
Saturated fat: Sat. Fat 0.072 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 g
Contains more Mono. FatMonounsaturated fat +496.2%
Contains more Poly. FatPolyunsaturated fat +183.7%
Contains less Sat. FatSaturated fat -48.2%

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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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.