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  6. Borage vs. Nopales

Borage vs. Nopales — In-Depth Nutrition Comparison

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What are the main differences between Borage and Nopales?

  • Borage is richer in Iron, Vitamin C, Vitamin A RAE, Copper, Vitamin B2, Potassium, and Phosphorus, yet Nopales are richer in Calcium.
  • Borage's daily need coverage for Iron is 34% higher.
  • Borage has 9 times more Vitamin A RAE than Nopales. Borage has 210µg of Vitamin A RAE, while Nopales have 23µg.

We used Borage, raw and Nopales, raw types in this comparison.

Infographic

Borage 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.
Borage
Borage
5
:
4
Nopales
Nopales
Contains more Iron +459.3%
Contains more Phosphorus +231.3%
Contains more Potassium +82.9%
Contains more Copper +150%
Contains more Selenium +28.6%
Contains more Calcium +76.3%
Contains less Sodium -73.8%
Contains more Zinc +25%
Contains more Manganese +30.9%
Equal in Magnesium - 52
Borage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Nopales
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Contains more Iron +459.3%
Contains more Phosphorus +231.3%
Contains more Potassium +82.9%
Contains more Copper +150%
Contains more Selenium +28.6%
Contains more Calcium +76.3%
Contains less Sodium -73.8%
Contains more Zinc +25%
Contains more Manganese +30.9%
Equal in Magnesium - 52

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.
Borage
Borage
7
:
3
Nopales
Nopales
Contains more Vitamin A +819%
Contains more Vitamin C +276.3%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +265.9%
Contains more Vitamin B3 +119.5%
Contains more Vitamin B6 +20%
Contains more Folate +333.3%
Contains more Vitamin B5 +307.3%
Borage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 252% 0% 0% 117% 15% 35% 17% 3% 20% 10% 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 A +819%
Contains more Vitamin C +276.3%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +265.9%
Contains more Vitamin B3 +119.5%
Contains more Vitamin B6 +20%
Contains more Folate +333.3%
Contains more Vitamin B5 +307.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Borage
Borage
3
:
2
Nopales
Nopales
Contains more Protein +36.4%
Contains more Fats +677.8%
Contains more Other +26.3%
Equal in Carbs - 3.33
Equal in Water - 94.12
Borage
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 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 +36.4%
Contains more Fats +677.8%
Contains more Other +26.3%
Equal in Carbs - 3.33
Equal in Water - 94.12

Fat Type Comparison

Fat type breakdown side-by-side comparison
Borage
Borage
2
:
1
Nopales
Nopales
Contains more Monounsaturated Fat +1072.2%
Contains more Polyunsaturated fat +118%
Contains less Saturated Fat -90.6%
Borage
35% 43% 22%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.211 g
Polyunsaturated fat: 0.109 g
Nopales
19% 21% 60%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +1072.2%
Contains more Polyunsaturated fat +118%
Contains less Saturated Fat -90.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Borage Nopales Opinion
Net carbs 3.06g 1.13g Borage
Protein 1.8g 1.32g Borage
Fats 0.7g 0.09g Borage
Carbs 3.06g 3.33g Nopales
Calories 21kcal 16kcal Borage
Sugar 1.15g Borage
Fiber 2.2g Nopales
Calcium 93mg 164mg Nopales
Iron 3.3mg 0.59mg Borage
Magnesium 52mg 52mg
Phosphorus 53mg 16mg Borage
Potassium 470mg 257mg Borage
Sodium 80mg 21mg Nopales
Zinc 0.2mg 0.25mg Nopales
Copper 0.13mg 0.052mg Borage
Manganese 0.349mg 0.457mg Nopales
Selenium 0.9µg 0.7µg Borage
Vitamin A 4200IU 457IU Borage
Vitamin A RAE 210µg 23µg Borage
Vitamin C 35mg 9.3mg Borage
Vitamin B1 0.06mg 0.012mg Borage
Vitamin B2 0.15mg 0.041mg Borage
Vitamin B3 0.9mg 0.41mg Borage
Vitamin B5 0.041mg 0.167mg Nopales
Vitamin B6 0.084mg 0.07mg Borage
Folate 13µg 3µg Borage
Vitamin K 5.3µg Nopales
Tryptophan 0.014mg Nopales
Threonine 0.04mg Nopales
Isoleucine 0.049mg Nopales
Leucine 0.077mg Nopales
Lysine 0.059mg Nopales
Methionine 0.015mg Nopales
Phenylalanine 0.049mg Nopales
Valine 0.059mg Nopales
Histidine 0.025mg Nopales
Saturated Fat 0.17g 0.016g Nopales
Monounsaturated Fat 0.211g 0.018g Borage
Polyunsaturated fat 0.109g 0.05g Borage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Borage 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
39%
Borage
10%
Nopales
Minerals Daily Need Coverage Score
36%
Borage
23%
Nopales

Comparison summary

Which food contains less Sodium?
Nopales
Nopales contains less Sodium (difference - 59mg)
Which food is lower in Saturated Fat?
Nopales
Nopales is lower in Saturated Fat (difference - 0.154g)
Which food is lower in Sugar?
Borage
Borage is lower in Sugar (difference - 1.15g)
Which food is lower in glycemic index?
Borage
Borage is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Borage
Borage is relatively richer in minerals
Which food is richer in vitamins?
Borage
Borage is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Borage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170481/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.