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  6. Beetroot vs. Nopales

Beetroot vs. Nopales — In-Depth Nutrition Comparison

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Summary of differences between beetroot and nopales

  • Beetroot has more folate, while nopales have more calcium, vitamin A, magnesium, and manganese.
  • Beetroot covers your daily need for folate, 27% more than nopales.
  • Beetroot contains 6 times more sugar than nopales. While beetroot contains 6.76g of sugar, nopales contain only 1.15g.
  • Nopales have a lower glycemic index. The glycemic index of nopales is 7, while the glycemic index of beetroot is 64.

These are the specific foods used in this comparison Beets, raw and Nopales, raw.

Infographic

Beetroot 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 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
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 PotassiumPotassium +26.5%
Contains more IronIron +35.6%
Contains more CopperCopper +44.2%
Contains more ZincZinc +40%
Contains more PhosphorusPhosphorus +150%
Contains more MagnesiumMagnesium +126.1%
Contains more CalciumCalcium +925%
Contains less SodiumSodium -73.1%
Contains more ManganeseManganese +38.9%
~equal in Selenium ~0.7µg

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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +158.3%
Contains more FolateFolate +3533.3%
Contains more Vitamin CVitamin C +89.8%
Contains more Vitamin AVitamin A +1050%
Contains more Vitamin B3Vitamin B3 +22.8%
Contains more Vitamin KVitamin K +2550%
Contains more CholineCholine +21.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.041mg
~equal in Vitamin B5 ~0.167mg
~equal in Vitamin B6 ~0.07mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Nopales DV% diff.
Folate 109µg 3µg 27%
Calcium 16mg 164mg 15%
Magnesium 23mg 52mg 7%
Manganese 0.329mg 0.457mg 6%
Vitamin C 4.9mg 9.3mg 5%
Vitamin K 0.2µg 5.3µg 4%
Iron 0.8mg 0.59mg 3%
Copper 0.075mg 0.052mg 3%
Phosphorus 40mg 16mg 3%
Vitamin B1 0.031mg 0.012mg 2%
Vitamin A 2µg 23µg 2%
Carbs 9.56g 3.33g 2%
Potassium 325mg 257mg 2%
Fiber 2.8g 2.2g 2%
Sodium 78mg 21mg 2%
Protein 1.61g 1.32g 1%
Calories 43kcal 16kcal 1%
Zinc 0.35mg 0.25mg 1%
Fats 0.17g 0.09g 0%
Net carbs 6.76g 1.13g N/A
Sugar 6.76g 1.15g N/A
Vitamin E 0.04mg 0mg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B2 0.04mg 0.041mg 0%
Vitamin B3 0.334mg 0.41mg 0%
Vitamin B5 0.155mg 0.167mg 0%
Vitamin B6 0.067mg 0.07mg 0%
Saturated fat 0.027g 0.016g 0%
Choline 6mg 7.3mg 0%
Monounsaturated fat 0.032g 0.018g 0%
Polyunsaturated fat 0.06g 0.05g 0%
Tryptophan 0.019mg 0.014mg 0%
Threonine 0.047mg 0.04mg 0%
Isoleucine 0.048mg 0.049mg 0%
Leucine 0.068mg 0.077mg 0%
Lysine 0.058mg 0.059mg 0%
Methionine 0.018mg 0.015mg 0%
Phenylalanine 0.046mg 0.049mg 0%
Valine 0.056mg 0.059mg 0%
Histidine 0.021mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 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 +22%
Contains more FatsFats +88.9%
Contains more CarbsCarbs +187.1%
~equal in Water ~94.12g
~equal in Other ~1.14g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 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 +77.8%
Contains more Poly. FatPolyunsaturated fat +20%
Contains less Sat. FatSaturated fat -40.7%

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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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.