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  6. Tomato vs. Nopales

Tomato vs. Nopales — In-Depth Nutrition Comparison

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Important differences between tomatoes and nopales

  • Tomatoes have more vitamin A; however, nopales have more calcium, manganese, and magnesium.
  • Nopales' daily need coverage for calcium is 15% more.
  • Tomatoes have a higher glycemic index than nopales.

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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
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%
Contains more CopperCopper +13.5%
Contains more PhosphorusPhosphorus +50%
Contains less SodiumSodium -76.2%
Contains more MagnesiumMagnesium +372.7%
Contains more CalciumCalcium +1540%
Contains more IronIron +118.5%
Contains more ZincZinc +47.1%
Contains more ManganeseManganese +300.9%
Contains more SeleniumSelenium +∞%
~equal in Potassium ~257mg

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
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 46% 0% 14% 11% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11%
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 31% 0% 7.7% 0% 3% 9.5% 7.7% 10% 16% 0% 13% 2.3%
Contains more Vitamin CVitamin C +47.3%
Contains more Vitamin AVitamin A +82.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +208.3%
Contains more Vitamin B3Vitamin B3 +44.9%
Contains more Vitamin B6Vitamin B6 +14.3%
Contains more Vitamin KVitamin K +49.1%
Contains more FolateFolate +400%
Contains more Vitamin B2Vitamin B2 +115.8%
Contains more Vitamin B5Vitamin B5 +87.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato Nopales DV% diff.
Calcium 10mg 164mg 15%
Manganese 0.114mg 0.457mg 15%
Magnesium 11mg 52mg 10%
Vitamin C 13.7mg 9.3mg 5%
Iron 0.27mg 0.59mg 4%
Fiber 1.2g 2.2g 4%
Vitamin E 0.54mg 0mg 4%
Folate 15µg 3µg 3%
Vitamin A 42µg 23µg 2%
Vitamin B1 0.037mg 0.012mg 2%
Vitamin B2 0.019mg 0.041mg 2%
Vitamin B5 0.089mg 0.167mg 2%
Vitamin K 7.9µg 5.3µg 2%
Fructose 1.37g 2%
Protein 0.88g 1.32g 1%
Potassium 237mg 257mg 1%
Copper 0.059mg 0.052mg 1%
Zinc 0.17mg 0.25mg 1%
Phosphorus 24mg 16mg 1%
Sodium 5mg 21mg 1%
Selenium 0µg 0.7µg 1%
Vitamin B3 0.594mg 0.41mg 1%
Vitamin B6 0.08mg 0.07mg 1%
Calories 18kcal 16kcal 0%
Protein per 100 calories 4.9g 8.3g N/A
Calories per 10 g protein 205kcal 121kcal N/A
Weight per 100 calories 556g 625g N/A
Fats 0.2g 0.09g 0%
Net carbs 2.69g 1.13g N/A
Carbs 3.89g 3.33g 0%
Sugar 2.63g 1.15g N/A
Choline 6.7mg 7.3mg 0%
Saturated fat 0.028g 0.016g 0%
Monounsaturated fat 0.031g 0.018g 0%
Polyunsaturated fat 0.083g 0.05g 0%
Tryptophan 0.006mg 0.014mg 0%
Threonine 0.027mg 0.04mg 0%
Isoleucine 0.018mg 0.049mg 0%
Leucine 0.025mg 0.077mg 0%
Lysine 0.027mg 0.059mg 0%
Methionine 0.006mg 0.015mg 0%
Phenylalanine 0.027mg 0.049mg 0%
Valine 0.018mg 0.059mg 0%
Histidine 0.014mg 0.025mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tomato
Tomato
2
20% 22% 58%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 g
19% 21% 60%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +72.2%
Contains more Poly. FatPolyunsaturated fat +66%
Contains less Sat. FatSaturated fat -42.9%

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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. 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.