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  6. Green beans vs. Nopales

Green beans vs. Nopales — In-Depth Nutrition Comparison

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What are the main differences between green beans and nopales?

  • Green beans are richer in vitamin K, folate, and vitamin B1, yet nopales are richer in calcium, magnesium, and manganese.
  • Green beans' daily need coverage for vitamin K is 36% higher.
  • Green beans have 11 times more folate than nopales. Green beans have 33µg of folate, while nopales have 3µg.
  • Nopales contain less sugar.
  • Nopales have a lower glycemic index than green beans.

We used Beans, snap, green, cooked, boiled, drained, without salt and Nopales, raw types in this comparison.

Infographic

Green 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
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 PhosphorusPhosphorus +81.3%
Contains less SodiumSodium -95.2%
Contains more MagnesiumMagnesium +188.9%
Contains more CalciumCalcium +272.7%
Contains more PotassiumPotassium +76%
Contains more ManganeseManganese +60.4%
Contains more SeleniumSelenium +250%
~equal in Iron ~0.59mg
~equal in Copper ~0.052mg
~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 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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25%
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 31% 7.7% 0% 0% 3% 9.5% 7.7% 10% 16% 0% 13% 2.3%
Contains more Vitamin AVitamin A +39.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +516.7%
Contains more Vitamin B2Vitamin B2 +136.6%
Contains more Vitamin B3Vitamin B3 +49.8%
Contains more Vitamin KVitamin K +803.8%
Contains more FolateFolate +1000%
Contains more Vitamin B5Vitamin B5 +125.7%
Contains more Vitamin B6Vitamin B6 +25%
~equal in Vitamin C ~9.3mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green beans Nopales DV% diff.
Vitamin K 47.9µg 5.3µg 36%
Calcium 44mg 164mg 12%
Magnesium 18mg 52mg 8%
Folate 33µg 3µg 8%
Manganese 0.285mg 0.457mg 7%
Vitamin B1 0.074mg 0.012mg 5%
Fiber 3.2g 2.2g 4%
Vitamin B2 0.097mg 0.041mg 4%
Potassium 146mg 257mg 3%
Vitamin E 0.46mg 0mg 3%
Carbs 7.88g 3.33g 2%
Phosphorus 29mg 16mg 2%
Vitamin B5 0.074mg 0.167mg 2%
Choline 16.9mg 7.3mg 2%
Calories 35kcal 16kcal 1%
Protein 1.89g 1.32g 1%
Iron 0.65mg 0.59mg 1%
Copper 0.057mg 0.052mg 1%
Sodium 1mg 21mg 1%
Vitamin A 32µg 23µg 1%
Selenium 0.2µg 0.7µg 1%
Vitamin B3 0.614mg 0.41mg 1%
Vitamin B6 0.056mg 0.07mg 1%
Polyunsaturated fat 0.145g 0.05g 1%
Fats 0.28g 0.09g 0%
Vitamin C 9.7mg 9.3mg 0%
Net carbs 4.68g 1.13g N/A
Sugar 3.63g 1.15g N/A
Zinc 0.25mg 0.25mg 0%
Saturated fat 0.064g 0.016g 0%
Monounsaturated fat 0.011g 0.018g 0%
Tryptophan 0.02mg 0.014mg 0%
Threonine 0.082mg 0.04mg 0%
Isoleucine 0.069mg 0.049mg 0%
Leucine 0.116mg 0.077mg 0%
Lysine 0.091mg 0.059mg 0%
Methionine 0.023mg 0.015mg 0%
Phenylalanine 0.069mg 0.049mg 0%
Valine 0.093mg 0.059mg 0%
Histidine 0.035mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 +43.2%
Contains more FatsFats +211.1%
Contains more CarbsCarbs +136.6%
Contains more OtherOther +56.2%
~equal in Water ~94.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 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 +190%
Contains less Sat. FatSaturated fat -75%
Contains more Mono. FatMonounsaturated fat +63.6%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.