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  6. Wax gourd vs. Tomatillo

Wax gourd vs. Tomatillo — In-Depth Nutrition Comparison

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How are Wax gourd and Tomatillo 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.
  • Wax gourd contains 107 times more Sodium than Tomatillo. Wax gourd contains 107mg of Sodium, while Tomatillo contains 1mg.

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

Infographic

Wax gourd vs Tomatillo 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.
Wax gourd
Wax gourd
2
:
8
Tomatillo
Tomatillo
Contains more Calcium +157.1%
Contains more Zinc +168.2%
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%
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Tomatillo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 24% 15% 17% 24% 1% 6% 27% 19957% 3%
Contains more Calcium +157.1%
Contains more Zinc +168.2%
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%

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.
Wax gourd
Wax gourd
0
:
10
Tomatillo
Tomatillo
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%
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%
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%
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
Wax gourd
Wax gourd
1
:
4
Tomatillo
Tomatillo
Contains more Protein +140%
Contains more Fats +410%
Contains more Carbs +92.1%
Contains more Other +83.3%
Equal in Water - 91.63
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Tomatillo
6% 92%
Protein: 0.96 g
Fats: 1.02 g
Carbs: 5.84 g
Water: 91.63 g
Other: 0.55 g
Contains more Protein +140%
Contains more Fats +410%
Contains more Carbs +92.1%
Contains more Other +83.3%
Equal in Water - 91.63

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wax gourd Tomatillo
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
6%
Wax gourd
13%
Tomatillo
Minerals Daily Need Coverage Score
8%
Wax gourd
2007%
Tomatillo

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. Wax gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170475/nutrients
  2. Tomatillo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168566/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.