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  6. Green bean raw vs. Nopales

Green bean raw vs. Nopales — In-Depth Nutrition Comparison

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A recap on the differences between green bean raw and nopales

  • Green bean raw has more vitamin K, folate, vitamin B1, iron, and vitamin B6; however, nopales are higher in calcium, manganese, and magnesium.
  • Green bean raw covers your daily vitamin K needs 31% more than nopales.
  • Nopales contain 11 times less folate than green bean raw. Green bean raw contains 33µg of folate, while nopales contain 3µg.
  • The glycemic index of green bean raw is higher.

Food varieties used in this article are Beans, snap, green, raw and Nopales, raw.

Infographic

Green bean raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
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 +74.6%
Contains more CopperCopper +32.7%
Contains more PhosphorusPhosphorus +137.5%
Contains less SodiumSodium -71.4%
Contains more MagnesiumMagnesium +108%
Contains more CalciumCalcium +343.2%
Contains more PotassiumPotassium +21.8%
Contains more ManganeseManganese +111.6%
Contains more SeleniumSelenium +16.7%
~equal in Zinc ~0.25mg

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 41% 0% 12% 8.2% 21% 24% 14% 14% 33% 0% 108% 25%
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 +31.2%
Contains more Vitamin AVitamin A +52.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +583.3%
Contains more Vitamin B2Vitamin B2 +153.7%
Contains more Vitamin B3Vitamin B3 +79%
Contains more Vitamin B5Vitamin B5 +34.7%
Contains more Vitamin B6Vitamin B6 +101.4%
Contains more Vitamin KVitamin K +711.3%
Contains more FolateFolate +1000%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green bean raw Nopales DV% diff.
Vitamin K 43µg 5.3µg 31%
Calcium 37mg 164mg 13%
Manganese 0.216mg 0.457mg 10%
Folate 33µg 3µg 8%
Magnesium 25mg 52mg 6%
Iron 1.03mg 0.59mg 6%
Vitamin B1 0.082mg 0.012mg 6%
Vitamin B2 0.104mg 0.041mg 5%
Vitamin B6 0.141mg 0.07mg 5%
Vitamin C 12.2mg 9.3mg 3%
Phosphorus 38mg 16mg 3%
Vitamin E 0.41mg 0mg 3%
Fiber 2.7g 2.2g 2%
Copper 0.069mg 0.052mg 2%
Vitamin B3 0.734mg 0.41mg 2%
Fructose 1.39g 2%
Calories 31kcal 16kcal 1%
Protein 1.83g 1.32g 1%
Carbs 6.97g 3.33g 1%
Potassium 211mg 257mg 1%
Sodium 6mg 21mg 1%
Vitamin A 35µg 23µg 1%
Vitamin B5 0.225mg 0.167mg 1%
Choline 15.3mg 7.3mg 1%
Protein per 100 calories 5.9g 8.3g N/A
Calories per 10 g protein 169kcal 121kcal N/A
Weight per 100 calories 323g 625g N/A
Fats 0.22g 0.09g 0%
Net carbs 4.27g 1.13g N/A
Sugar 3.26g 1.15g N/A
Zinc 0.24mg 0.25mg 0%
Starch 0.88g 0%
Selenium 0.6µg 0.7µg 0%
Saturated fat 0.05g 0.016g 0%
Monounsaturated fat 0.01g 0.018g 0%
Polyunsaturated fat 0.113g 0.05g 0%
Tryptophan 0.019mg 0.014mg 0%
Threonine 0.079mg 0.04mg 0%
Isoleucine 0.066mg 0.049mg 0%
Leucine 0.112mg 0.077mg 0%
Lysine 0.088mg 0.059mg 0%
Methionine 0.022mg 0.015mg 0%
Phenylalanine 0.067mg 0.049mg 0%
Valine 0.09mg 0.059mg 0%
Histidine 0.034mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 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 +38.6%
Contains more FatsFats +144.4%
Contains more CarbsCarbs +109.3%
Contains more OtherOther +72.7%
~equal in Water ~94.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 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 +126%
Contains less Sat. FatSaturated fat -68%
Contains more Mono. FatMonounsaturated fat +80%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.