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  6. Nopales vs. Tomato

Nopales vs. Tomato — In-Depth Nutrition Comparison

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Important differences between Nopales and Tomato

  • Tomato has less Calcium, Manganese, and Magnesium.
  • Nopales' daily need coverage for Calcium is 15% more.
  • Nopales have 5 times more Magnesium than Tomato. Nopales have 52mg of Magnesium, while Tomato has 11mg.

The food varieties used in the comparison are Nopales, raw and Tomatoes, red, ripe, raw, year round average.

Infographic

Nopales vs Tomato 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.
Nopales
Nopales
7
:
3
Tomato
Tomato
Contains more Calcium +1540%
Contains more Iron +118.5%
Contains more Magnesium +372.7%
Contains more Zinc +47.1%
Contains more Manganese +300.9%
Contains more Selenium +∞%
Contains more Phosphorus +50%
Contains less Sodium -76.2%
Contains more Copper +13.5%
Equal in Potassium - 237
Nopales
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8% 11% 21% 1% 5% 20% 15% 0%
Contains more Calcium +1540%
Contains more Iron +118.5%
Contains more Magnesium +372.7%
Contains more Zinc +47.1%
Contains more Manganese +300.9%
Contains more Selenium +∞%
Contains more Phosphorus +50%
Contains less Sodium -76.2%
Contains more Copper +13.5%
Equal in Potassium - 237

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.
Nopales
Nopales
2
:
8
Tomato
Tomato
Contains more Vitamin B2 +115.8%
Contains more Vitamin B5 +87.6%
Contains more Vitamin A +82.3%
Contains more Vitamin E +∞%
Contains more Vitamin C +47.3%
Contains more Vitamin B1 +208.3%
Contains more Vitamin B3 +44.9%
Contains more Vitamin B6 +14.3%
Contains more Folate +400%
Contains more Vitamin K +49.1%
Nopales
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 28% 0% 0% 31% 3% 10% 8% 11% 17% 3% 0% 14%
Tomato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 20%
Contains more Vitamin B2 +115.8%
Contains more Vitamin B5 +87.6%
Contains more Vitamin A +82.3%
Contains more Vitamin E +∞%
Contains more Vitamin C +47.3%
Contains more Vitamin B1 +208.3%
Contains more Vitamin B3 +44.9%
Contains more Vitamin B6 +14.3%
Contains more Folate +400%
Contains more Vitamin K +49.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nopales
Nopales
2
:
3
Tomato
Tomato
Contains more Protein +50%
Contains more Other +123.5%
Contains more Fats +122.2%
Contains more Carbs +16.8%
Equal in Water - 94.52
Nopales
3% 94%
Protein: 1.32 g
Fats: 0.09 g
Carbs: 3.33 g
Water: 94.12 g
Other: 1.14 g
Tomato
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more Protein +50%
Contains more Other +123.5%
Contains more Fats +122.2%
Contains more Carbs +16.8%
Equal in Water - 94.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nopales
Nopales
1
:
2
Tomato
Tomato
Contains less Saturated Fat -42.9%
Contains more Monounsaturated Fat +72.2%
Contains more Polyunsaturated fat +66%
Nopales
19% 21% 60%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.05 g
Tomato
20% 22% 58%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.083 g
Contains less Saturated Fat -42.9%
Contains more Monounsaturated Fat +72.2%
Contains more Polyunsaturated fat +66%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nopales Tomato
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Nopales Tomato Opinion
Net carbs 1.13g 2.69g Tomato
Protein 1.32g 0.88g Nopales
Fats 0.09g 0.2g Tomato
Carbs 3.33g 3.89g Tomato
Calories 16kcal 18kcal Tomato
Fructose 1.37g Tomato
Sugar 1.15g 2.63g Nopales
Fiber 2.2g 1.2g Nopales
Calcium 164mg 10mg Nopales
Iron 0.59mg 0.27mg Nopales
Magnesium 52mg 11mg Nopales
Phosphorus 16mg 24mg Tomato
Potassium 257mg 237mg Nopales
Sodium 21mg 5mg Tomato
Zinc 0.25mg 0.17mg Nopales
Copper 0.052mg 0.059mg Tomato
Manganese 0.457mg 0.114mg Nopales
Selenium 0.7µg 0µg Nopales
Vitamin A 457IU 833IU Tomato
Vitamin A RAE 23µg 42µg Tomato
Vitamin E 0mg 0.54mg Tomato
Vitamin C 9.3mg 13.7mg Tomato
Vitamin B1 0.012mg 0.037mg Tomato
Vitamin B2 0.041mg 0.019mg Nopales
Vitamin B3 0.41mg 0.594mg Tomato
Vitamin B5 0.167mg 0.089mg Nopales
Vitamin B6 0.07mg 0.08mg Tomato
Folate 3µg 15µg Tomato
Vitamin K 5.3µg 7.9µg Tomato
Tryptophan 0.014mg 0.006mg Nopales
Threonine 0.04mg 0.027mg Nopales
Isoleucine 0.049mg 0.018mg Nopales
Leucine 0.077mg 0.025mg Nopales
Lysine 0.059mg 0.027mg Nopales
Methionine 0.015mg 0.006mg Nopales
Phenylalanine 0.049mg 0.027mg Nopales
Valine 0.059mg 0.018mg Nopales
Histidine 0.025mg 0.014mg Nopales
Saturated Fat 0.016g 0.028g Nopales
Monounsaturated Fat 0.018g 0.031g Tomato
Polyunsaturated fat 0.05g 0.083g Tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nopales Tomato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Nopales
16%
Tomato
Minerals Daily Need Coverage Score
23%
Nopales
9%
Tomato

Comparison summary

Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 16mg)
Which food is richer in vitamins?
Tomato
Tomato is relatively richer in vitamins
Which food is lower in Sugar?
Nopales
Nopales is lower in Sugar (difference - 1.48g)
Which food is lower in Saturated Fat?
Nopales
Nopales is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Nopales
Nopales is lower in glycemic index (difference - 16)
Which food is cheaper?
Nopales
Nopales is cheaper (difference - $0.4)
Which food is richer in minerals?
Nopales
Nopales is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.