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Zucchini vs Tomatillo - In-Depth Nutrition Comparison

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Differences between Zucchini and Tomatillo

  • Zucchini has more Vitamin B6, and Vitamin C, while Tomatillo has more Manganese, and Vitamin B3.
  • Tomatillo's daily need coverage for Manganese is 6644% higher.
  • Tomatillo contains 3 times less Folate than Zucchini. Zucchini contains 24µg of Folate, while Tomatillo contains 7µg.

The food types used in this comparison are Squash, summer, zucchini, includes skin, raw and Tomatillos, raw.

Infographic

Zucchini 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +128.6%
Contains more Zinc +45.5%
Contains more Iron +67.6%
Contains more Magnesium +11.1%
Contains more Copper +49.1%
Contains less Sodium -87.5%
Equal in Potassium - 268
Equal in Phosphorus - 39
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 18% 9% 17% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 3% 24% 15% 27% 6% 17% 1%
Contains more Calcium +128.6%
Contains more Zinc +45.5%
Contains more Iron +67.6%
Contains more Magnesium +11.1%
Contains more Copper +49.1%
Contains less Sodium -87.5%
Equal in Potassium - 268
Equal in Phosphorus - 39

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +53%
Contains more Vitamin A +75.4%
Contains more Vitamin B2 +168.6%
Contains more Vitamin B5 +36%
Contains more Vitamin B6 +191.1%
Contains more Folate +242.9%
Contains more Vitamin E +216.7%
Contains more Vitamin B3 +310.2%
Contains more Vitamin K +134.9%
Equal in Vitamin B1 - 0.044
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 60% 12% 3% 0% 12% 22% 9% 13% 38% 0% 11% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 39% 7% 8% 0% 11% 9% 35% 9% 13% 0% 26% 6%
Contains more Vitamin C +53%
Contains more Vitamin A +75.4%
Contains more Vitamin B2 +168.6%
Contains more Vitamin B5 +36%
Contains more Vitamin B6 +191.1%
Contains more Folate +242.9%
Contains more Vitamin E +216.7%
Contains more Vitamin B3 +310.2%
Contains more Vitamin K +134.9%
Equal in Vitamin B1 - 0.044

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Zucchini Tomatillo
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Zucchini Tomatillo Opinion
Calories 17kcal 32kcal Tomatillo
Protein 1.21g 0.96g Zucchini
Fats 0.32g 1.02g Tomatillo
Vitamin C 17.9mg 11.7mg Zucchini
Net carbs 2.11g 3.94g Tomatillo
Carbs 3.11g 5.84g Tomatillo
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.37mg 0.62mg Tomatillo
Calcium 16mg 7mg Zucchini
Potassium 261mg 268mg Tomatillo
Magnesium 18mg 20mg Tomatillo
Sugar 2.5g 3.93g Zucchini
Fiber 1g 1.9g Tomatillo
Copper 0.053mg 0.079mg Tomatillo
Zinc 0.32mg 0.22mg Zucchini
Starch 0g g Zucchini
Phosphorus 38mg 39mg Tomatillo
Sodium 8mg 1mg Tomatillo
Vitamin A 200IU 114IU Zucchini
Vitamin E 0.12mg 0.38mg Tomatillo
Vitamin D 0µg 0µg
Vitamin B1 0.045mg 0.044mg Zucchini
Vitamin B2 0.094mg 0.035mg Zucchini
Vitamin B3 0.451mg 1.85mg Tomatillo
Vitamin B5 0.204mg 0.15mg Zucchini
Vitamin B6 0.163mg 0.056mg Zucchini
Vitamin B12 0µg 0µg
Vitamin K 4.3µg 10.1µg Tomatillo
Folate 24µg 7µg Zucchini
Trans Fat 0g 0g
Saturated Fat 0.084g 0.139g Zucchini
Monounsaturated Fat 0.011g 0.155g Tomatillo
Polyunsaturated fat 0.091g 0.417g Tomatillo
Tryptophan 0.01mg mg Zucchini
Threonine 0.029mg mg Zucchini
Isoleucine 0.044mg mg Zucchini
Leucine 0.071mg mg Zucchini
Lysine 0.067mg mg Zucchini
Methionine 0.018mg mg Zucchini
Phenylalanine 0.043mg mg Zucchini
Valine 0.054mg mg Zucchini
Histidine 0.026mg mg Zucchini
Fructose 1.38g g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini Tomatillo
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Zucchini
13
Tomatillo
Mineral Summary Score
12
Zucchini
14
Tomatillo

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Zucchini
6%
Tomatillo
Carbohydrates
3%
Zucchini
6%
Tomatillo
Fats
1%
Zucchini
5%
Tomatillo

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 1.43g)
Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 0.055g)
Which food is richer in vitamins?
Zucchini
Zucchini is relatively richer in vitamins
Which food contains less Sodium?
Tomatillo
Tomatillo contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Tomatillo
Tomatillo is lower in glycemic index (difference - 15)
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 minerals?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.