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  6. Garlic vs. Tomatillo

Garlic vs. Tomatillo — In-Depth Nutrition Comparison

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How are garlic and tomatillos different?

  • Garlic is higher in vitamin B6, selenium, copper, vitamin C, calcium, phosphorus, iron, vitamin B1, and vitamin B5; however, tomatillos are richer in manganese.
  • Daily need coverage for manganese for tomatillos is 6579% higher.
  • Garlic contains 28 times more selenium than tomatillos. While garlic contains 14.2µg of selenium, tomatillos contain only 0.5µg.

Garlic, raw and Tomatillos, raw are the varieties used in this article.

Infographic

Garlic 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.
Garlic
Garlic
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
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 +25%
Contains more CalciumCalcium +2485.7%
Contains more PotassiumPotassium +49.6%
Contains more IronIron +174.2%
Contains more CopperCopper +278.5%
Contains more ZincZinc +427.3%
Contains more PhosphorusPhosphorus +292.3%
Contains more SeleniumSelenium +2740%
Contains less SodiumSodium -94.1%
Contains more ManganeseManganese +9050.7%

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.
Garlic
Garlic
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 104% 0% 0% 1.6% 50% 25% 13% 36% 285% 0% 4.3% 2.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 39% 0% 2% 7.6% 11% 8.1% 35% 9% 13% 0% 25% 5.3%
Contains more Vitamin CVitamin C +166.7%
Contains more Vitamin B1Vitamin B1 +354.5%
Contains more Vitamin B2Vitamin B2 +214.3%
Contains more Vitamin B5Vitamin B5 +297.3%
Contains more Vitamin B6Vitamin B6 +2105.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +375%
Contains more Vitamin B3Vitamin B3 +164.3%
Contains more Vitamin KVitamin K +494.1%
Contains more FolateFolate +133.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Tomatillo DV% diff.
Manganese 1.672mg 153mg 6579%
Vitamin B6 1.235mg 0.056mg 91%
Selenium 14.2µg 0.5µg 25%
Copper 0.299mg 0.079mg 24%
Vitamin C 31.2mg 11.7mg 22%
Calcium 181mg 7mg 17%
Phosphorus 153mg 39mg 16%
Iron 1.7mg 0.62mg 14%
Vitamin B1 0.2mg 0.044mg 13%
Protein 6.36g 0.96g 11%
Carbs 33.06g 5.84g 9%
Zinc 1.16mg 0.22mg 9%
Vitamin B5 0.596mg 0.15mg 9%
Vitamin B3 0.7mg 1.85mg 7%
Vitamin K 1.7µg 10.1µg 7%
Calories 149kcal 32kcal 6%
Vitamin B2 0.11mg 0.035mg 6%
Potassium 401mg 268mg 4%
Choline 23.2mg 7.6mg 3%
Vitamin E 0.08mg 0.38mg 2%
Fats 0.5g 1.02g 1%
Magnesium 25mg 20mg 1%
Fiber 2.1g 1.9g 1%
Sodium 17mg 1mg 1%
Vitamin A 0µg 6µg 1%
Folate 3µg 7µg 1%
Polyunsaturated fat 0.249g 0.417g 1%
Protein per 100 calories 4.3g 3g N/A
Calories per 10 g protein 234kcal 333kcal N/A
Weight per 100 calories 67g 313g N/A
Net carbs 30.96g 3.94g N/A
Sugar 1g 3.93g N/A
Saturated fat 0.089g 0.139g 0%
Monounsaturated fat 0.011g 0.155g 0%
Tryptophan 0.066mg 0%
Threonine 0.157mg 0%
Isoleucine 0.217mg 0%
Leucine 0.308mg 0%
Lysine 0.273mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.183mg 0%
Valine 0.291mg 0%
Histidine 0.113mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
3
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 +562.5%
Contains more CarbsCarbs +466.1%
Contains more OtherOther +172.7%
Contains more FatsFats +104%
Contains more WaterWater +56.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 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 less Sat. FatSaturated fat -36%
Contains more Mono. FatMonounsaturated fat +1309.1%
Contains more Poly. FatPolyunsaturated fat +67.5%

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.