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  6. Tomato vs. Nopales

Tomato vs. Nopales — In-Depth Nutrition Comparison

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Important differences between Tomato and Nopales

  • Tomato has less Calcium, Manganese, and Magnesium.
  • Nopales' daily need coverage for Calcium is 15% more.

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

Infographic

Tomato vs Nopales 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.
Tomato
Tomato
3
:
7
Nopales
Nopales
Contains more Phosphorus +50%
Contains less Sodium -76.2%
Contains more Copper +13.5%
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 +∞%
Equal in Potassium - 257
Tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8% 11% 21% 1% 5% 20% 15% 0%
Nopales
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Contains more Phosphorus +50%
Contains less Sodium -76.2%
Contains more Copper +13.5%
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 +∞%
Equal in Potassium - 257

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.
Tomato
Tomato
8
:
2
Nopales
Nopales
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%
Contains more Vitamin B2 +115.8%
Contains more Vitamin B5 +87.6%
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%
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%
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%
Contains more Vitamin B2 +115.8%
Contains more Vitamin B5 +87.6%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato Nopales
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
16%
Tomato
10%
Nopales
Minerals Daily Need Coverage Score
9%
Tomato
23%
Nopales

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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/nutrients
  2. Nopales - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168571/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.