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  6. Tomatillo vs. Edamame

Tomatillo vs. Edamame — In-Depth Nutrition Comparison

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What are the main differences between tomatillos and edamame?

  • Tomatillos are richer in manganese, yet edamame is richer in folate, copper, iron, phosphorus, vitamin K, fiber, vitamin B1, magnesium, and zinc.
  • Tomatillos' daily need coverage for manganese is 6608% higher.

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

Infographic

Tomatillo vs Edamame 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 14% 2.1% 24% 23% 26% 6% 17% 0.13% 19957% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 19% 38% 85% 115% 37% 72% 0.78% 134% 4.4%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +14841.4%
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%

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 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%
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 20% 0% 5% 14% 50% 36% 17% 24% 23% 0% 67% 233%
Contains more Vitamin CVitamin C +91.8%
Contains more Vitamin B3Vitamin B3 +102.2%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 92%
Protein: 0.96 g
Fats: 1.02 g
Carbs: 5.84 g
Water: 91.63 g
Other: 0.55 g
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
Contains more WaterWater +25.9%
Contains more ProteinProtein +1140.6%
Contains more FatsFats +409.8%
Contains more CarbsCarbs +52.6%
Contains more OtherOther +120%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 22% 59%
Saturated fat: Sat. Fat 0.139 g
Monounsaturated fat: Mono. Fat 0.155 g
Polyunsaturated fat: Poly. Fat 0.417 g
15% 32% 53%
Saturated fat: Sat. Fat 0.62 g
Monounsaturated fat: Mono. Fat 1.282 g
Polyunsaturated fat: Poly. Fat 2.156 g
Contains less Sat. FatSaturated fat -77.6%
Contains more Mono. FatMonounsaturated fat +727.1%
Contains more Poly. FatPolyunsaturated fat +417%

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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. Tomatillo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168566/nutrients
  2. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.