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Nopales vs. Sun-dried tomato — In-Depth Nutrition Comparison

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How are nopales and sun-dried tomato different?

  • Sun-dried tomato has more vitamin C, copper, potassium, vitamin B2, iron, vitamin B3, vitamin B6, phosphorus, vitamin A, and vitamin B1 than nopales.
  • Daily need coverage for vitamin C for sun-dried tomato is 103% higher.
  • Nopales have a lower glycemic index (7) than sun-dried tomato (30).

Nopales, raw and Tomatoes, sun-dried, packed in oil, drained are the varieties used in this article.

Infographic

Nopales vs Sun-dried tomato 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 49% 23% 22% 17% 6.8% 6.9% 2.7% 60% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
Contains more CalciumCalcium +248.9%
Contains less SodiumSodium -92.1%
Contains more MagnesiumMagnesium +55.8%
Contains more PotassiumPotassium +508.9%
Contains more IronIron +354.2%
Contains more CopperCopper +809.6%
Contains more ZincZinc +212%
Contains more PhosphorusPhosphorus +768.8%
Contains more SeleniumSelenium +328.6%
~equal in Manganese ~0.466mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 31% 7.7% 0% 0% 3% 9.5% 7.7% 10% 16% 0% 13% 2.3% 4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 339% 21% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +994.6%
Contains more Vitamin AVitamin A +178.3%
Contains more Vitamin B1Vitamin B1 +1508.3%
Contains more Vitamin B2Vitamin B2 +834.1%
Contains more Vitamin B3Vitamin B3 +785.4%
Contains more Vitamin B5Vitamin B5 +186.8%
Contains more Vitamin B6Vitamin B6 +355.7%
Contains more FolateFolate +666.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nopales Sun-dried tomato DV% diff.
Vitamin C 9.3mg 101.8mg 103%
Copper 0.052mg 0.473mg 47%
Potassium 257mg 1565mg 38%
Iron 0.59mg 2.68mg 26%
Vitamin B2 0.041mg 0.383mg 26%
Fats 0.09g 14.08g 22%
Monounsaturated fat 0.018g 8.663g 22%
Vitamin B3 0.41mg 3.63mg 20%
Vitamin B6 0.07mg 0.319mg 19%
Phosphorus 16mg 139mg 18%
Vitamin B1 0.012mg 0.193mg 15%
Fiber 2.2g 5.8g 14%
Polyunsaturated fat 0.05g 2.06g 13%
Calcium 164mg 47mg 12%
Sodium 21mg 266mg 11%
Calories 16kcal 213kcal 10%
Saturated fat 0.016g 1.893g 9%
Carbs 3.33g 23.33g 7%
Protein 1.32g 5.06g 7%
Magnesium 52mg 81mg 7%
Vitamin B5 0.167mg 0.479mg 6%
Folate 3µg 23µg 5%
Vitamin A 23µg 64µg 5%
Zinc 0.25mg 0.78mg 5%
Vitamin K 5.3µg 4%
Selenium 0.7µg 3µg 4%
Choline 7.3mg 1%
Net carbs 1.13g 17.53g N/A
Sugar 1.15g N/A
Manganese 0.457mg 0.466mg 0%
Tryptophan 0.014mg 0.037mg 0%
Threonine 0.04mg 0.128mg 0%
Isoleucine 0.049mg 0.121mg 0%
Leucine 0.077mg 0.185mg 0%
Lysine 0.059mg 0.186mg 0%
Methionine 0.015mg 0.044mg 0%
Phenylalanine 0.049mg 0.131mg 0%
Valine 0.059mg 0.13mg 0%
Histidine 0.025mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 94%
Protein: 1.32 g
Fats: 0.09 g
Carbs: 3.33 g
Water: 94.12 g
Other: 1.14 g
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
Contains more WaterWater +74.8%
Contains more ProteinProtein +283.3%
Contains more FatsFats +15544.4%
Contains more CarbsCarbs +600.6%
Contains more OtherOther +224.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 21% 60%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.05 g
15% 69% 16%
Saturated fat: Sat. Fat 1.893 g
Monounsaturated fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +48027.8%
Contains more Poly. FatPolyunsaturated fat +4020%

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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. Nopales - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168571/nutrients
  2. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.