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Chinese cabbage vs. Nopales — In-Depth Nutrition Comparison

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How are Chinese cabbage and Nopales different?

  • Chinese cabbage is higher in Vitamin C, Vitamin K, Vitamin A RAE, Folate, and Vitamin B6, however, Nopales are richer in Manganese, Magnesium, and Calcium.
  • Daily need coverage for Vitamin C from Chinese cabbage is 40% higher.
  • Chinese cabbage contains 22 times more Folate than Nopales. While Chinese cabbage contains 66µg of Folate, Nopales contain only 3µg.

Cabbage, chinese (pak-choi), raw and Nopales, raw are the varieties used in this article.

Infographic

Chinese cabbage 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.
Contains more Iron +35.6%
Contains more Phosphorus +131.3%
Contains more Calcium +56.2%
Contains more Magnesium +173.7%
Contains less Sodium -67.7%
Contains more Zinc +31.6%
Contains more Copper +147.6%
Contains more Manganese +187.4%
Contains more Selenium +40%
Equal in Potassium - 257
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Contains more Iron +35.6%
Contains more Phosphorus +131.3%
Contains more Calcium +56.2%
Contains more Magnesium +173.7%
Contains less Sodium -67.7%
Contains more Zinc +31.6%
Contains more Copper +147.6%
Contains more Manganese +187.4%
Contains more Selenium +40%
Equal in Potassium - 257

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.
:
Contains more Vitamin A +877.7%
Contains more Vitamin E +∞%
Contains more Vitamin C +383.9%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +70.7%
Contains more Vitamin B3 +22%
Contains more Vitamin B6 +177.1%
Contains more Folate +2100%
Contains more Vitamin K +758.5%
Contains more Vitamin B5 +89.8%
Contains more Choline +14.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 4% 114%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 28% 0% 0% 31% 3% 10% 8% 11% 17% 3% 0% 4% 14%
Contains more Vitamin A +877.7%
Contains more Vitamin E +∞%
Contains more Vitamin C +383.9%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +70.7%
Contains more Vitamin B3 +22%
Contains more Vitamin B6 +177.1%
Contains more Folate +2100%
Contains more Vitamin K +758.5%
Contains more Vitamin B5 +89.8%
Contains more Choline +14.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +13.6%
Contains more Fats +122.2%
Contains more Carbs +52.8%
Contains more Other +42.5%
Equal in Water - 94.12
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 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 Protein +13.6%
Contains more Fats +122.2%
Contains more Carbs +52.8%
Contains more Other +42.5%
Equal in Water - 94.12

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +92%
Contains less Saturated Fat -40.7%
Contains more Monounsaturated Fat +20%
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
19% 21% 60%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.05 g
Contains more Polyunsaturated fat +92%
Contains less Saturated Fat -40.7%
Contains more Monounsaturated Fat +20%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chinese cabbage 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 Chinese cabbage Nopales Opinion
Net carbs 1.18g 1.13g Chinese cabbage
Protein 1.5g 1.32g Chinese cabbage
Fats 0.2g 0.09g Chinese cabbage
Carbs 2.18g 3.33g Nopales
Calories 13kcal 16kcal Nopales
Sugar 1.18g 1.15g Nopales
Fiber 1g 2.2g Nopales
Calcium 105mg 164mg Nopales
Iron 0.8mg 0.59mg Chinese cabbage
Magnesium 19mg 52mg Nopales
Phosphorus 37mg 16mg Chinese cabbage
Potassium 252mg 257mg Nopales
Sodium 65mg 21mg Nopales
Zinc 0.19mg 0.25mg Nopales
Copper 0.021mg 0.052mg Nopales
Manganese 0.159mg 0.457mg Nopales
Selenium 0.5µg 0.7µg Nopales
Vitamin A 4468IU 457IU Chinese cabbage
Vitamin A RAE 223µg 23µg Chinese cabbage
Vitamin E 0.09mg 0mg Chinese cabbage
Vitamin C 45mg 9.3mg Chinese cabbage
Vitamin B1 0.04mg 0.012mg Chinese cabbage
Vitamin B2 0.07mg 0.041mg Chinese cabbage
Vitamin B3 0.5mg 0.41mg Chinese cabbage
Vitamin B5 0.088mg 0.167mg Nopales
Vitamin B6 0.194mg 0.07mg Chinese cabbage
Folate 66µg 3µg Chinese cabbage
Choline 6.4mg 7.3mg Nopales
Vitamin K 45.5µg 5.3µg Chinese cabbage
Tryptophan 0.015mg 0.014mg Chinese cabbage
Threonine 0.049mg 0.04mg Chinese cabbage
Isoleucine 0.085mg 0.049mg Chinese cabbage
Leucine 0.088mg 0.077mg Chinese cabbage
Lysine 0.089mg 0.059mg Chinese cabbage
Methionine 0.009mg 0.015mg Nopales
Phenylalanine 0.044mg 0.049mg Nopales
Valine 0.066mg 0.059mg Chinese cabbage
Histidine 0.026mg 0.025mg Chinese cabbage
Saturated Fat 0.027g 0.016g Nopales
Monounsaturated Fat 0.015g 0.018g Nopales
Polyunsaturated fat 0.096g 0.05g Chinese cabbage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cabbage 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
52%
Chinese cabbage
10%
Nopales
Minerals Daily Need Coverage Score
16%
Chinese cabbage
23%
Nopales

Comparison summary

Which food is lower in Sugar?
Nopales
Nopales is lower in Sugar (difference - 0.03g)
Which food contains less Sodium?
Nopales
Nopales contains less Sodium (difference - 44mg)
Which food is lower in Saturated Fat?
Nopales
Nopales is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Nopales
Nopales is lower in glycemic index (difference - 25)
Which food is cheaper?
Nopales
Nopales is cheaper (difference - $0.4)
Which food is richer in minerals?
Nopales
Nopales is relatively richer in minerals
Which food is richer in vitamins?
Chinese cabbage
Chinese cabbage 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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.