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  6. Broad beans vs. Nopales

Broad beans vs. Nopales — In-Depth Nutrition Comparison

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Important differences between broad beans and nopales

  • Broad beans have more folate, vitamin C, iron, vitamin B1, phosphorus, and fiber; however, nopales have more calcium, manganese, and magnesium.
  • Nopales' daily need coverage for calcium is 15% more.
  • Broad beans have 19 times more folate than nopales. Broad beans have 58µg of folate, while nopales have 3µg.
  • Broad beans have a higher glycemic index than nopales.

The food varieties used in the comparison are Broadbeans, immature seeds, cooked, boiled, drained, without salt and Nopales, raw.

Infographic

Broad beans 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 22% 5.4% 17% 56% 20% 13% 31% 5.3% 34% 5.5%
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 IronIron +154.2%
Contains more CopperCopper +15.4%
Contains more ZincZinc +88%
Contains more PhosphorusPhosphorus +356.3%
Contains more SeleniumSelenium +42.9%
Contains more MagnesiumMagnesium +67.7%
Contains more CalciumCalcium +811.1%
Contains more PotassiumPotassium +33.2%
Contains less SodiumSodium -48.8%
Contains more ManganeseManganese +75.1%

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 66% 4.7% 0% 0% 32% 21% 23% 4% 6.7% 0% 0% 44% 0%
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%
Contains more Vitamin CVitamin C +112.9%
Contains more Vitamin B1Vitamin B1 +966.7%
Contains more Vitamin B2Vitamin B2 +119.5%
Contains more Vitamin B3Vitamin B3 +192.7%
Contains more FolateFolate +1833.3%
Contains more Vitamin AVitamin A +64.3%
Contains more Vitamin B5Vitamin B5 +153%
Contains more Vitamin B6Vitamin B6 +141.4%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broad beans Nopales DV% diff.
Calcium 18mg 164mg 15%
Folate 58µg 3µg 14%
Vitamin C 19.8mg 9.3mg 12%
Iron 1.5mg 0.59mg 11%
Vitamin B1 0.128mg 0.012mg 10%
Manganese 0.261mg 0.457mg 9%
Phosphorus 73mg 16mg 8%
Protein 4.8g 1.32g 7%
Fiber 3.6g 2.2g 6%
Magnesium 31mg 52mg 5%
Vitamin B3 1.2mg 0.41mg 5%
Vitamin K 5.3µg 4%
Vitamin B2 0.09mg 0.041mg 4%
Vitamin B6 0.029mg 0.07mg 3%
Polyunsaturated fat 0.303g 0.05g 2%
Vitamin B5 0.066mg 0.167mg 2%
Calories 62kcal 16kcal 2%
Potassium 193mg 257mg 2%
Zinc 0.47mg 0.25mg 2%
Carbs 10.1g 3.33g 2%
Vitamin A 14µg 23µg 1%
Fats 0.5g 0.09g 1%
Sodium 41mg 21mg 1%
Copper 0.06mg 0.052mg 1%
Choline 7.3mg 1%
Saturated fat 0.142g 0.016g 1%
Selenium 1µg 0.7µg 1%
Net carbs 6.5g 1.13g N/A
Sugar 1.15g N/A
Monounsaturated fat 0.02g 0.018g 0%
Tryptophan 0.048mg 0.014mg 0%
Threonine 0.178mg 0.04mg 0%
Isoleucine 0.215mg 0.049mg 0%
Leucine 0.37mg 0.077mg 0%
Lysine 0.313mg 0.059mg 0%
Methionine 0.037mg 0.015mg 0%
Phenylalanine 0.195mg 0.049mg 0%
Valine 0.235mg 0.059mg 0%
Histidine 0.115mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 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 ProteinProtein +263.6%
Contains more FatsFats +455.6%
Contains more CarbsCarbs +203.3%
Contains more WaterWater +12.4%
Contains more OtherOther +26.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 4% 65%
Saturated fat: Sat. Fat 0.142 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.303 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 Poly. FatPolyunsaturated fat +506%
Contains less Sat. FatSaturated fat -88.7%
~equal in Monounsaturated fat ~0.018g

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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. Broad beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.