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  6. Brussels sprout vs. Nopales

Brussels sprout vs. Nopales — In-Depth Nutrition Comparison

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Differences between Brussels sprout and Nopales

  • Brussels sprout has more Vitamin K, Vitamin C, Folate, Vitamin B6, Vitamin B1, Iron, Phosphorus, and Fiber, while Nopales has more Calcium, and Magnesium.
  • Brussels sprout's daily need coverage for Vitamin K is 143% higher.
  • Nopales contain 20 times less Folate than Brussels sprout. Brussels sprout contains 61µg of Folate, while Nopales contain 3µg.

The food types used in this comparison are Brussels sprouts, raw and Nopales, raw.

Infographic

Brussels sprout 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.
Brussels sprout
Brussels sprout
6
:
4
Nopales
Nopales
Contains more Iron +137.3%
Contains more Phosphorus +331.3%
Contains more Potassium +51.4%
Contains more Zinc +68%
Contains more Copper +34.6%
Contains more Selenium +128.6%
Contains more Calcium +290.5%
Contains more Magnesium +126.1%
Contains less Sodium -16%
Contains more Manganese +35.6%
Brussels sprout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 53% 17% 30% 35% 4% 12% 24% 44% 9%
Nopales
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Contains more Iron +137.3%
Contains more Phosphorus +331.3%
Contains more Potassium +51.4%
Contains more Zinc +68%
Contains more Copper +34.6%
Contains more Selenium +128.6%
Contains more Calcium +290.5%
Contains more Magnesium +126.1%
Contains less Sodium -16%
Contains more Manganese +35.6%

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.
Brussels sprout
Brussels sprout
10
:
0
Nopales
Nopales
Contains more Vitamin A +65%
Contains more Vitamin E +∞%
Contains more Vitamin C +814%
Contains more Vitamin B1 +1058.3%
Contains more Vitamin B2 +119.5%
Contains more Vitamin B3 +81.7%
Contains more Vitamin B5 +85%
Contains more Vitamin B6 +212.9%
Contains more Folate +1933.3%
Contains more Vitamin K +3239.6%
Brussels sprout
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 18% 0% 284% 35% 21% 14% 19% 51% 46% 0% 443%
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 +65%
Contains more Vitamin E +∞%
Contains more Vitamin C +814%
Contains more Vitamin B1 +1058.3%
Contains more Vitamin B2 +119.5%
Contains more Vitamin B3 +81.7%
Contains more Vitamin B5 +85%
Contains more Vitamin B6 +212.9%
Contains more Folate +1933.3%
Contains more Vitamin K +3239.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brussels sprout
Brussels sprout
4
:
1
Nopales
Nopales
Contains more Protein +156.1%
Contains more Fats +233.3%
Contains more Carbs +168.8%
Contains more Other +20.2%
Equal in Water - 94.12
Brussels sprout
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 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 +156.1%
Contains more Fats +233.3%
Contains more Carbs +168.8%
Contains more Other +20.2%
Equal in Water - 94.12

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brussels sprout
Brussels sprout
2
:
1
Nopales
Nopales
Contains more Monounsaturated Fat +27.8%
Contains more Polyunsaturated fat +305900%
Contains less Saturated Fat -74.2%
Brussels sprout
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g
Nopales
19% 21% 60%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +27.8%
Contains more Polyunsaturated fat +305900%
Contains less Saturated Fat -74.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brussels sprout Nopales Opinion
Net carbs 5.15g 1.13g Brussels sprout
Protein 3.38g 1.32g Brussels sprout
Fats 0.3g 0.09g Brussels sprout
Carbs 8.95g 3.33g Brussels sprout
Calories 43kcal 16kcal Brussels sprout
Fructose 0.93g Brussels sprout
Sugar 2.2g 1.15g Nopales
Fiber 3.8g 2.2g Brussels sprout
Calcium 42mg 164mg Nopales
Iron 1.4mg 0.59mg Brussels sprout
Magnesium 23mg 52mg Nopales
Phosphorus 69mg 16mg Brussels sprout
Potassium 389mg 257mg Brussels sprout
Sodium 25mg 21mg Nopales
Zinc 0.42mg 0.25mg Brussels sprout
Copper 0.07mg 0.052mg Brussels sprout
Manganese 0.337mg 0.457mg Nopales
Selenium 1.6µg 0.7µg Brussels sprout
Vitamin A 754IU 457IU Brussels sprout
Vitamin A RAE 38µg 23µg Brussels sprout
Vitamin E 0.88mg 0mg Brussels sprout
Vitamin C 85mg 9.3mg Brussels sprout
Vitamin B1 0.139mg 0.012mg Brussels sprout
Vitamin B2 0.09mg 0.041mg Brussels sprout
Vitamin B3 0.745mg 0.41mg Brussels sprout
Vitamin B5 0.309mg 0.167mg Brussels sprout
Vitamin B6 0.219mg 0.07mg Brussels sprout
Folate 61µg 3µg Brussels sprout
Vitamin K 177µg 5.3µg Brussels sprout
Tryptophan 0.037mg 0.014mg Brussels sprout
Threonine 0.12mg 0.04mg Brussels sprout
Isoleucine 0.132mg 0.049mg Brussels sprout
Leucine 0.152mg 0.077mg Brussels sprout
Lysine 0.154mg 0.059mg Brussels sprout
Methionine 0.032mg 0.015mg Brussels sprout
Phenylalanine 0.098mg 0.049mg Brussels sprout
Valine 0.155mg 0.059mg Brussels sprout
Histidine 0.076mg 0.025mg Brussels sprout
Saturated Fat 0.062g 0.016g Nopales
Monounsaturated Fat 0.023g 0.018g Brussels sprout
Polyunsaturated fat 153g 0.05g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprout 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
81%
Brussels sprout
10%
Nopales
Minerals Daily Need Coverage Score
24%
Brussels sprout
23%
Nopales

Comparison summary

Which food is lower in Sugar?
Nopales
Nopales is lower in Sugar (difference - 1.05g)
Which food contains less Sodium?
Nopales
Nopales contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Nopales
Nopales is lower in Saturated Fat (difference - 0.046g)
Which food is lower in glycemic index?
Nopales
Nopales is lower in glycemic index (difference - 7)
Which food is cheaper?
Nopales
Nopales is cheaper (difference - $0.4)
Which food is richer in minerals?
Brussels sprout
Brussels sprout is relatively richer in minerals
Which food is richer in vitamins?
Brussels sprout
Brussels sprout is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Brussels sprout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.