Edamame vs. Tomatillo — In-Depth Nutrition Comparison

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What are the main differences between edamame and tomatillos?

Edamame is richer in folate, copper, iron, phosphorus, vitamin K, fiber, vitamin B1, magnesium, and zinc, yet tomatillos are richer in manganese.
Tomatillos' daily need coverage for manganese is 6608% higher.
Edamame has 44 times more folate than tomatillos. Edamame has 311µg of folate, while tomatillos have 7µg.

We used Edamame, frozen, prepared and Tomatillos, raw types in this comparison.

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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.

Edamame

Tomatillo

Contains more MagnesiumMagnesium	+220%
Contains more CalciumCalcium	+800%
Contains more PotassiumPotassium	+62.7%
Contains more IronIron	+266.1%
Contains more CopperCopper	+336.7%
Contains more ZincZinc	+522.7%
Contains more PhosphorusPhosphorus	+333.3%
Contains more SeleniumSelenium	+60%

Contains less SodiumSodium	-83.3%
Contains more ManganeseManganese	+14841.4%

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.

Edamame

Tomatillo

Contains more Vitamin AVitamin A	+150%
Contains more Vitamin EVitamin E	+78.9%
Contains more Vitamin B1Vitamin B1	+354.5%
Contains more Vitamin B2Vitamin B2	+342.9%
Contains more Vitamin B5Vitamin B5	+163.3%
Contains more Vitamin B6Vitamin B6	+78.6%
Contains more Vitamin KVitamin K	+164.4%
Contains more FolateFolate	+4342.9%

Contains more Vitamin CVitamin C	+91.8%
Contains more Vitamin B3Vitamin B3	+102.2%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	1.024mg	153mg	6608%
Folate	311µg	7µg	76%
Copper	0.345mg	0.079mg	30%
Protein	11.91g	0.96g	22%
Iron	2.27mg	0.62mg	21%
Phosphorus	169mg	39mg	19%
Vitamin K	26.7µg	10.1µg	14%
Fiber	5.2g	1.9g	13%
Vitamin B1	0.2mg	0.044mg	13%
Polyunsaturated fat	2.156g	0.417g	12%
Magnesium	64mg	20mg	10%
Zinc	1.37mg	0.22mg	10%
Vitamin B2	0.155mg	0.035mg	9%
Choline	56.3mg	7.6mg	9%
Fats	5.2g	1.02g	6%
Vitamin C	6.1mg	11.7mg	6%
Calcium	63mg	7mg	6%
Vitamin B3	0.915mg	1.85mg	6%
Potassium	436mg	268mg	5%
Vitamin B5	0.395mg	0.15mg	5%
Calories	121kcal	32kcal	4%
Vitamin B6	0.1mg	0.056mg	3%
Monounsaturated fat	1.282g	0.155g	3%
Vitamin E	0.68mg	0.38mg	2%
Saturated fat	0.62g	0.139g	2%
Carbs	8.91g	5.84g	1%
Starch	1.51g		1%
Vitamin A	15µg	6µg	1%
Selenium	0.8µg	0.5µg	1%
Protein per 100 calories	9.8g	3g	N/A
Calories per 10 g protein	102kcal	333kcal	N/A
Weight per 100 calories	83g	313g	N/A
Unsaturated / Saturated Fat ratio	5.5	4.1	N/A
Net carbs	3.71g	3.94g	N/A
Sugar	2.18g	3.93g	N/A
Sodium	6mg	1mg	0%
Trans fat	0.009g	0g	N/A
Tryptophan	0.126mg		0%
Threonine	0.331mg		0%
Isoleucine	0.3mg		0%
Leucine	0.745mg		0%
Lysine	0.745mg		0%
Methionine	0.141mg		0%
Phenylalanine	0.488mg		0%
Valine	0.324mg		0%
Histidine	0.267mg		0%
Fructose	0.12g		0%
Omega-3 - EPA	0.003g	0g	N/A
Omega-3 - ALA	0.358g		N/A
Omega-6 - Eicosadienoic acid	0.002g		N/A
Omega-6 - Linoleic acid	1.789g		N/A