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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
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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.
Contains more Calcium +128.6%
Contains more Zinc +45.5%
Contains more Iron +67.6%
Contains more Magnesium +11.1%
Contains less Sodium -87.5%
Contains more Copper +49.1%
Contains more Manganese +86340.7%
Contains more Selenium +150%
Equal in Phosphorus - 39
Equal in Potassium - 268
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 24% 15% 17% 24% 1% 6% 27% 19957% 3%
Contains more Calcium +128.6%
Contains more Zinc +45.5%
Contains more Iron +67.6%
Contains more Magnesium +11.1%
Contains less Sodium -87.5%
Contains more Copper +49.1%
Contains more Manganese +86340.7%
Contains more Selenium +150%
Equal in Phosphorus - 39
Equal in Potassium - 268

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.
:
Contains more Vitamin A +75.4%
Contains more Vitamin C +53%
Contains more Vitamin B2 +168.6%
Contains more Vitamin B5 +36%
Contains more Vitamin B6 +191.1%
Contains more Folate +242.9%
Contains more Choline +25%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 6% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 8% 0% 39% 11% 9% 35% 9% 13% 6% 0% 5% 26%
Contains more Vitamin A +75.4%
Contains more Vitamin C +53%
Contains more Vitamin B2 +168.6%
Contains more Vitamin B5 +36%
Contains more Vitamin B6 +191.1%
Contains more Folate +242.9%
Contains more Choline +25%
Contains more Vitamin E +216.7%
Contains more Vitamin B3 +310.2%
Contains more Vitamin K +134.9%
Equal in Vitamin B1 - 0.044

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +26%
Contains more Fats +218.8%
Contains more Carbs +87.8%
Equal in Water - 91.63
Equal in Other - 0.55
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 Protein +26%
Contains more Fats +218.8%
Contains more Carbs +87.8%
Equal in Water - 91.63
Equal in Other - 0.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -39.6%
Contains more Monounsaturated Fat +1309.1%
Contains more Polyunsaturated fat +358.2%
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
20% 22% 59%
Saturated Fat: 0.139 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.417 g
Contains less Saturated Fat -39.6%
Contains more Monounsaturated Fat +1309.1%
Contains more Polyunsaturated fat +358.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Zucchini Tomatillo Opinion
Net carbs 2.11g 3.94g Tomatillo
Protein 1.21g 0.96g Zucchini
Fats 0.32g 1.02g Tomatillo
Carbs 3.11g 5.84g Tomatillo
Calories 17kcal 32kcal Tomatillo
Fructose 1.38g Zucchini
Sugar 2.5g 3.93g Zucchini
Fiber 1g 1.9g Tomatillo
Calcium 16mg 7mg Zucchini
Iron 0.37mg 0.62mg Tomatillo
Magnesium 18mg 20mg Tomatillo
Phosphorus 38mg 39mg Tomatillo
Potassium 261mg 268mg Tomatillo
Sodium 8mg 1mg Tomatillo
Zinc 0.32mg 0.22mg Zucchini
Copper 0.053mg 0.079mg Tomatillo
Manganese 0.177mg 153mg Tomatillo
Selenium 0.2µg 0.5µg Tomatillo
Vitamin A 200IU 114IU Zucchini
Vitamin A RAE 10µg 6µg Zucchini
Vitamin E 0.12mg 0.38mg Tomatillo
Vitamin C 17.9mg 11.7mg Zucchini
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
Folate 24µg 7µg Zucchini
Choline 9.5mg 7.6mg Zucchini
Vitamin K 4.3µg 10.1µg Tomatillo
Tryptophan 0.01mg Zucchini
Threonine 0.029mg Zucchini
Isoleucine 0.044mg Zucchini
Leucine 0.071mg Zucchini
Lysine 0.067mg Zucchini
Methionine 0.018mg Zucchini
Phenylalanine 0.043mg Zucchini
Valine 0.054mg Zucchini
Histidine 0.026mg Zucchini
Saturated Fat 0.084g 0.139g Zucchini
Monounsaturated Fat 0.011g 0.155g Tomatillo
Polyunsaturated fat 0.091g 0.417g Tomatillo
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini Tomatillo
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
15%
Zucchini
13%
Tomatillo
Minerals Daily Need Coverage Score
12%
Zucchini
2007%
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 is richer in minerals?
Tomatillo
Tomatillo is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. 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.