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
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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.
| Contains more IronIron | +35.6% |
| Contains more PhosphorusPhosphorus | +131.3% |
| Contains more MagnesiumMagnesium | +173.7% |
| Contains more CalciumCalcium | +56.2% |
| Contains more CopperCopper | +147.6% |
| Contains more ZincZinc | +31.6% |
| Contains less SodiumSodium | -67.7% |
| Contains more ManganeseManganese | +187.4% |
| Contains more SeleniumSelenium | +40% |
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 CVitamin C | +383.9% |
| Contains more Vitamin AVitamin A | +877.7% |
| Contains more Vitamin E Vitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +233.3% |
| Contains more Vitamin B2Vitamin B2 | +70.7% |
| Contains more Vitamin B3Vitamin B3 | +22% |
| Contains more Vitamin B6Vitamin B6 | +177.1% |
| Contains more Vitamin KVitamin K | +758.5% |
| Contains more FolateFolate | +2100% |
| Contains more Vitamin B5Vitamin B5 | +89.8% |
| Contains more CholineCholine | +14.1% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.5 g
Fats:
0.2 g
Carbs:
2.18 g
Water:
95.32 g
Other:
0.8 g
Protein:
1.32 g
Fats:
0.09 g
Carbs:
3.33 g
Water:
94.12 g
Other:
1.14 g
| Contains more ProteinProtein | +13.6% |
| Contains more FatsFats | +122.2% |
| Contains more CarbsCarbs | +52.8% |
| Contains more OtherOther | +42.5% |
~equal in
Water
~94.12g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.027 g
Monounsaturated Fat:
Mono. Fat
0.015 g
Polyunsaturated fat:
Poly. Fat
0.096 g
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 | +92% |
| Contains less Sat. FatSaturated Fat | -40.7% |
| Contains more Mono. FatMonounsaturated 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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 13kcal | 16kcal |
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| Protein | 1.5g | 1.32g |
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| Fats | 0.2g | 0.09g |
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| Vitamin C | 45mg | 9.3mg |
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| Net carbs | 1.18g | 1.13g |
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| Carbs | 2.18g | 3.33g |
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| Magnesium | 19mg | 52mg |
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| Calcium | 105mg | 164mg |
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| Potassium | 252mg | 257mg |
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| Iron | 0.8mg | 0.59mg |
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| Sugar | 1.18g | 1.15g |
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| Fiber | 1g | 2.2g |
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| Copper | 0.021mg | 0.052mg |
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| Zinc | 0.19mg | 0.25mg |
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| Phosphorus | 37mg | 16mg |
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| Sodium | 65mg | 21mg |
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| Vitamin A | 4468IU | 457IU |
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| Vitamin A RAE | 223µg | 23µg |
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| Vitamin E | 0.09mg | 0mg |
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| Manganese | 0.159mg | 0.457mg |
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| Selenium | 0.5µg | 0.7µg |
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| Vitamin B1 | 0.04mg | 0.012mg |
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| Vitamin B2 | 0.07mg | 0.041mg |
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| Vitamin B3 | 0.5mg | 0.41mg |
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| Vitamin B5 | 0.088mg | 0.167mg |
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| Vitamin B6 | 0.194mg | 0.07mg |
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| Vitamin K | 45.5µg | 5.3µg |
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| Folate | 66µg | 3µg |
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| Choline | 6.4mg | 7.3mg |
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| Saturated Fat | 0.027g | 0.016g |
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| Monounsaturated Fat | 0.015g | 0.018g |
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| Polyunsaturated fat | 0.096g | 0.05g |
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| Tryptophan | 0.015mg | 0.014mg |
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| Threonine | 0.049mg | 0.04mg |
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| Isoleucine | 0.085mg | 0.049mg |
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| Leucine | 0.088mg | 0.077mg |
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| Lysine | 0.089mg | 0.059mg |
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| Methionine | 0.009mg | 0.015mg |
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| Phenylalanine | 0.044mg | 0.049mg |
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| Valine | 0.066mg | 0.059mg |
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| Histidine | 0.026mg | 0.025mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
10%
Minerals Daily Need Coverage Score
16%
23%
Comparison summary
Which food is lower in Sugar?
Nopales is lower in Sugar (difference - 0.03g)
Which food contains less Sodium?
Nopales contains less Sodium (difference - 44mg)
Which food is lower in Saturated Fat?
Nopales is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Nopales is lower in glycemic index (difference - 25)
Which food is cheaper?
Nopales is cheaper (difference - $0.4)
Which food is richer in minerals?
Nopales is relatively richer in minerals
Which food is richer in vitamins?
Chinese cabbage is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)