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  6. Broad bean vs. Nopales

Broad bean vs. Nopales — In-Depth Nutrition Comparison

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Important differences between Broad bean and Nopales

  • Broad bean has more Folate, Vitamin C, Iron, Vitamin B1, Phosphorus, and Fiber, however, Nopales has more Calcium, Manganese, and Magnesium.
  • Nopales' daily need coverage for Calcium is 15% more.
  • Broad bean has 19 times more Folate than Nopales. Broad bean has 58µg of Folate, while Nopales have 3µg.

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

Infographic

Broad bean 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.
Broad bean
Broad bean
5
:
5
Nopales
Nopales
Contains more Iron +154.2%
Contains more Phosphorus +356.3%
Contains more Zinc +88%
Contains more Copper +15.4%
Contains more Selenium +42.9%
Contains more Calcium +811.1%
Contains more Magnesium +67.7%
Contains more Potassium +33.2%
Contains less Sodium -48.8%
Contains more Manganese +75.1%
Broad bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 57% 23% 32% 18% 6% 13% 20% 35% 6%
Nopales
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Contains more Iron +154.2%
Contains more Phosphorus +356.3%
Contains more Zinc +88%
Contains more Copper +15.4%
Contains more Selenium +42.9%
Contains more Calcium +811.1%
Contains more Magnesium +67.7%
Contains more Potassium +33.2%
Contains less Sodium -48.8%
Contains more Manganese +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.
Broad bean
Broad bean
5
:
5
Nopales
Nopales
Contains more Vitamin C +112.9%
Contains more Vitamin B1 +966.7%
Contains more Vitamin B2 +119.5%
Contains more Vitamin B3 +192.7%
Contains more Folate +1833.3%
Contains more Vitamin A +69.3%
Contains more Vitamin B5 +153%
Contains more Vitamin B6 +141.4%
Broad bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 0% 0% 66% 32% 21% 23% 4% 7% 44% 0% 0%
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 C +112.9%
Contains more Vitamin B1 +966.7%
Contains more Vitamin B2 +119.5%
Contains more Vitamin B3 +192.7%
Contains more Folate +1833.3%
Contains more Vitamin A +69.3%
Contains more Vitamin B5 +153%
Contains more Vitamin B6 +141.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broad bean
Broad bean
3
:
2
Nopales
Nopales
Contains more Protein +263.6%
Contains more Fats +455.6%
Contains more Carbs +203.3%
Contains more Water +12.4%
Contains more Other +26.7%
Broad bean
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 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 Protein +263.6%
Contains more Fats +455.6%
Contains more Carbs +203.3%
Contains more Water +12.4%
Contains more Other +26.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broad bean
Broad bean
2
:
1
Nopales
Nopales
Contains more Monounsaturated Fat +11.1%
Contains more Polyunsaturated fat +506%
Contains less Saturated Fat -88.7%
Equal in Monounsaturated Fat - 0.018
Broad bean
31% 4% 65%
Saturated Fat: 0.142 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.303 g
Nopales
19% 21% 60%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +11.1%
Contains more Polyunsaturated fat +506%
Contains less Saturated Fat -88.7%
Equal in Monounsaturated Fat - 0.018

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broad bean Nopales Opinion
Net carbs 6.5g 1.13g Broad bean
Protein 4.8g 1.32g Broad bean
Fats 0.5g 0.09g Broad bean
Carbs 10.1g 3.33g Broad bean
Calories 62kcal 16kcal Broad bean
Sugar 1.15g Broad bean
Fiber 3.6g 2.2g Broad bean
Calcium 18mg 164mg Nopales
Iron 1.5mg 0.59mg Broad bean
Magnesium 31mg 52mg Nopales
Phosphorus 73mg 16mg Broad bean
Potassium 193mg 257mg Nopales
Sodium 41mg 21mg Nopales
Zinc 0.47mg 0.25mg Broad bean
Copper 0.06mg 0.052mg Broad bean
Manganese 0.261mg 0.457mg Nopales
Selenium 1µg 0.7µg Broad bean
Vitamin A 270IU 457IU Nopales
Vitamin A RAE 14µg 23µg Nopales
Vitamin C 19.8mg 9.3mg Broad bean
Vitamin B1 0.128mg 0.012mg Broad bean
Vitamin B2 0.09mg 0.041mg Broad bean
Vitamin B3 1.2mg 0.41mg Broad bean
Vitamin B5 0.066mg 0.167mg Nopales
Vitamin B6 0.029mg 0.07mg Nopales
Folate 58µg 3µg Broad bean
Vitamin K 5.3µg Nopales
Tryptophan 0.048mg 0.014mg Broad bean
Threonine 0.178mg 0.04mg Broad bean
Isoleucine 0.215mg 0.049mg Broad bean
Leucine 0.37mg 0.077mg Broad bean
Lysine 0.313mg 0.059mg Broad bean
Methionine 0.037mg 0.015mg Broad bean
Phenylalanine 0.195mg 0.049mg Broad bean
Valine 0.235mg 0.059mg Broad bean
Histidine 0.115mg 0.025mg Broad bean
Saturated Fat 0.142g 0.016g Nopales
Monounsaturated Fat 0.02g 0.018g Broad bean
Polyunsaturated fat 0.303g 0.05g Broad bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broad bean 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
18%
Broad bean
10%
Nopales
Minerals Daily Need Coverage Score
21%
Broad bean
23%
Nopales

Comparison summary

Which food contains less Sodium?
Nopales
Nopales contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Nopales
Nopales is lower in Saturated Fat (difference - 0.126g)
Which food is lower in glycemic index?
Nopales
Nopales is lower in glycemic index (difference - 72)
Which food is cheaper?
Nopales
Nopales is cheaper (difference - $0.6)
Which food is lower in Sugar?
Broad bean
Broad bean is lower in Sugar (difference - 1.15g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 bean - 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.