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Wild rice raw vs. Tomatillo — In-Depth Nutrition Comparison

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Important differences between wild rice raw and tomatillos

  • Wild rice raw has more phosphorus, zinc, copper, magnesium, vitamin B3, vitamin B6, folate, vitamin B5, and vitamin B2; however, tomatillos have more manganese.
  • Tomatillos' daily need coverage for manganese is 6594% more.
  • Wild rice raw has 27 times more zinc than tomatillos. Wild rice raw has 5.96mg of zinc, while tomatillos have 0.22mg.

The food varieties used in the comparison are Wild rice, raw and Tomatillos, raw.

Infographic

Wild rice raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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%
Contains more MagnesiumMagnesium +785%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +59.3%
Contains more IronIron +216.1%
Contains more CopperCopper +563.3%
Contains more ZincZinc +2609.1%
Contains more PhosphorusPhosphorus +1010.3%
Contains more SeleniumSelenium +460%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +11412.4%

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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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%
Contains more Vitamin EVitamin E +115.8%
Contains more Vitamin B1Vitamin B1 +161.4%
Contains more Vitamin B2Vitamin B2 +648.6%
Contains more Vitamin B3Vitamin B3 +263.9%
Contains more Vitamin B5Vitamin B5 +616%
Contains more Vitamin B6Vitamin B6 +598.2%
Contains more FolateFolate +1257.1%
Contains more CholineCholine +360.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin KVitamin K +431.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
6% 92%
Protein: 0.96 g
Fats: 1.02 g
Carbs: 5.84 g
Water: 91.63 g
Other: 0.55 g
Contains more ProteinProtein +1434.4%
Contains more CarbsCarbs +1182.5%
Contains more OtherOther +178.2%
Contains more WaterWater +1080.8%
~equal in Fats ~1.02g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
20% 22% 59%
Saturated fat: Sat. Fat 0.139 g
Monounsaturated fat: Mono. Fat 0.155 g
Polyunsaturated fat: Poly. Fat 0.417 g
Contains more Poly. FatPolyunsaturated fat +62.1%
Contains less Sat. FatSaturated fat -10.9%
~equal in Monounsaturated fat ~0.155g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice raw Tomatillo DV% diff.
Manganese 1.329mg 153mg 6594%
Phosphorus 433mg 39mg 56%
Zinc 5.96mg 0.22mg 52%
Copper 0.524mg 0.079mg 49%
Magnesium 177mg 20mg 37%
Vitamin B3 6.733mg 1.85mg 31%
Protein 14.73g 0.96g 28%
Vitamin B6 0.391mg 0.056mg 26%
Carbs 74.9g 5.84g 23%
Folate 95µg 7µg 22%
Vitamin B5 1.074mg 0.15mg 18%
Fiber 6.2g 1.9g 17%
Iron 1.96mg 0.62mg 17%
Vitamin B2 0.262mg 0.035mg 17%
Calories 357kcal 32kcal 16%
Vitamin C 0mg 11.7mg 13%
Vitamin K 1.9µg 10.1µg 7%
Vitamin B1 0.115mg 0.044mg 6%
Potassium 427mg 268mg 5%
Choline 35mg 7.6mg 5%
Selenium 2.8µg 0.5µg 4%
Vitamin E 0.82mg 0.38mg 3%
Polyunsaturated fat 0.676g 0.417g 2%
Vitamin A 1µg 6µg 1%
Calcium 21mg 7mg 1%
Fats 1.08g 1.02g 0%
Net carbs 68.7g 3.94g N/A
Sugar 2.5g 3.93g N/A
Sodium 7mg 1mg 0%
Saturated fat 0.156g 0.139g 0%
Monounsaturated fat 0.159g 0.155g 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Tomatillo
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
37%
Wild rice raw
12%
Tomatillo
Minerals Daily Need Coverage Score
96%
Wild rice raw
2007%
Tomatillo

Comparison summary

Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 1.43g)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food contains less Sodium?
Tomatillo
Tomatillo contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Tomatillo
Tomatillo is lower in Saturated fat (difference - 0.017g)
Which food is lower in glycemic index?
Tomatillo
Tomatillo is lower in glycemic index (difference - 57)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.