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  6. Tomatillo vs. Nopales

Tomatillo vs. Nopales — In-Depth Nutrition Comparison

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What are the differences between tomatillos and nopales?

  • Tomatillos are higher in manganese and vitamin B3, yet nopales are higher in calcium, magnesium, and vitamin A.
  • Tomatillos' daily need coverage for manganese is 6632% more.
  • Tomatillos have 5 times more vitamin B3 than nopales. While tomatillos have 1.85mg of vitamin B3, nopales have only 0.41mg.
  • The amount of sugar in nopales is lower.

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

Infographic

Tomatillo vs Nopales 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 14% 2.1% 24% 23% 26% 6% 17% 0.13% 19957% 2.7%
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 +51.9%
Contains more PhosphorusPhosphorus +143.8%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +33379.2%
Contains more MagnesiumMagnesium +160%
Contains more CalciumCalcium +2242.9%
Contains more ZincZinc +13.6%
Contains more SeleniumSelenium +40%
~equal in Potassium ~257mg
~equal in Iron ~0.59mg

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 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 39% 0% 2% 7.6% 11% 8.1% 35% 9% 13% 0% 25% 5.3%
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 +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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomatillo Nopales DV% diff.
Manganese 153mg 0.457mg 6632%
Calcium 7mg 164mg 16%
Vitamin B3 1.85mg 0.41mg 9%
Magnesium 20mg 52mg 8%
Vitamin K 10.1µg 5.3µg 4%
Vitamin C 11.7mg 9.3mg 3%
Copper 0.079mg 0.052mg 3%
Phosphorus 39mg 16mg 3%
Vitamin E 0.38mg 0mg 3%
Vitamin B1 0.044mg 0.012mg 3%
Vitamin A 6µg 23µg 2%
Polyunsaturated fat 0.417g 0.05g 2%
Calories 32kcal 16kcal 1%
Protein 0.96g 1.32g 1%
Fats 1.02g 0.09g 1%
Carbs 5.84g 3.33g 1%
Fiber 1.9g 2.2g 1%
Sodium 1mg 21mg 1%
Vitamin B6 0.056mg 0.07mg 1%
Folate 7µg 3µg 1%
Saturated fat 0.139g 0.016g 1%
Protein per 100 calories 3g 8.3g N/A
Calories per 10 g protein 333kcal 121kcal N/A
Weight per 100 calories 313g 625g N/A
Net carbs 3.94g 1.13g N/A
Potassium 268mg 257mg 0%
Iron 0.62mg 0.59mg 0%
Sugar 3.93g 1.15g N/A
Zinc 0.22mg 0.25mg 0%
Selenium 0.5µg 0.7µg 0%
Vitamin B2 0.035mg 0.041mg 0%
Vitamin B5 0.15mg 0.167mg 0%
Choline 7.6mg 7.3mg 0%
Monounsaturated fat 0.155g 0.018g 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
6% 92%
Protein: 0.96 g
Fats: 1.02 g
Carbs: 5.84 g
Water: 91.63 g
Other: 0.55 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 +1033.3%
Contains more CarbsCarbs +75.4%
Contains more ProteinProtein +37.5%
Contains more OtherOther +107.3%
~equal in Water ~94.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 22% 59%
Saturated fat: Sat. Fat 0.139 g
Monounsaturated fat: Mono. Fat 0.155 g
Polyunsaturated fat: Poly. Fat 0.417 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 +761.1%
Contains more Poly. FatPolyunsaturated fat +734%
Contains less Sat. FatSaturated fat -88.5%

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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. Tomatillo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168566/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.