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Nopales vs. Tomatillo — In-Depth Nutrition Comparison

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What are the differences between nopales and tomatillos?

  • Nopales are higher in calcium, magnesium, and vitamin A, yet tomatillos are higher in manganese and vitamin B3.
  • Tomatillos' daily need coverage for manganese is 6632% more.
  • Nopales have 23 times more calcium than tomatillos. While nopales have 164mg of calcium, tomatillos have only 7mg.
  • The amount of sugar in nopales is lower.

We used Nopales, raw and Tomatillos, raw types in this article.

Infographic

Nopales 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.
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 14% 2.1% 24% 23% 26% 6% 17% 0.13% 19957% 2.7%
Contains more MagnesiumMagnesium +160%
Contains more CalciumCalcium +2242.9%
Contains more ZincZinc +13.6%
Contains more SeleniumSelenium +40%
Contains more CopperCopper +51.9%
Contains more PhosphorusPhosphorus +143.8%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +33379.2%
~equal in Potassium ~268mg
~equal in Iron ~0.62mg

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 39% 2% 7.6% 0% 11% 8.1% 35% 9% 13% 0% 25% 5.3% 4.1%
Contains more Vitamin AVitamin A +283.3%
Contains more Vitamin B2Vitamin B2 +17.1%
Contains more Vitamin B5Vitamin B5 +11.3%
Contains more Vitamin B6Vitamin B6 +25%
Contains more Vitamin CVitamin C +25.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +266.7%
Contains more Vitamin B3Vitamin B3 +351.2%
Contains more Vitamin KVitamin K +90.6%
Contains more FolateFolate +133.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~7.6mg

All nutrients comparison - raw data values

Nutrient Nopales Tomatillo DV% diff.
Manganese 0.457mg 153mg 6632%
Calcium 164mg 7mg 16%
Vitamin B3 0.41mg 1.85mg 9%
Magnesium 52mg 20mg 8%
Vitamin K 5.3µg 10.1µg 4%
Vitamin B1 0.012mg 0.044mg 3%
Vitamin C 9.3mg 11.7mg 3%
Copper 0.052mg 0.079mg 3%
Phosphorus 16mg 39mg 3%
Vitamin E 0mg 0.38mg 3%
Vitamin A 23µg 6µg 2%
Polyunsaturated fat 0.05g 0.417g 2%
Saturated fat 0.016g 0.139g 1%
Folate 3µg 7µg 1%
Vitamin B6 0.07mg 0.056mg 1%
Protein 1.32g 0.96g 1%
Calories 16kcal 32kcal 1%
Sodium 21mg 1mg 1%
Carbs 3.33g 5.84g 1%
Fats 0.09g 1.02g 1%
Fiber 2.2g 1.9g 1%
Net carbs 1.13g 3.94g N/A
Potassium 257mg 268mg 0%
Iron 0.59mg 0.62mg 0%
Sugar 1.15g 3.93g N/A
Zinc 0.25mg 0.22mg 0%
Selenium 0.7µg 0.5µg 0%
Vitamin B2 0.041mg 0.035mg 0%
Vitamin B5 0.167mg 0.15mg 0%
Choline 7.3mg 7.6mg 0%
Monounsaturated fat 0.018g 0.155g 0%
Tryptophan 0.014mg 0%
Threonine 0.04mg 0%
Isoleucine 0.049mg 0%
Leucine 0.077mg 0%
Lysine 0.059mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.049mg 0%
Valine 0.059mg 0%
Histidine 0.025mg 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
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 +37.5%
Contains more OtherOther +107.3%
Contains more FatsFats +1033.3%
Contains more CarbsCarbs +75.4%
~equal in Water ~91.63g

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
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 -88.5%
Contains more Mono. FatMonounsaturated fat +761.1%
Contains more Poly. FatPolyunsaturated fat +734%

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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. 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.