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  6. Cabbage vs. Nopales

Cabbage vs. Nopales — In-Depth Nutrition Comparison

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Important differences between Cabbage and Nopales

  • Cabbage has more Vitamin K, Vitamin C, and Folate, however, Nopales has more Manganese, Calcium, and Magnesium.
  • Cabbage's daily need coverage for Vitamin K is 59% more.
  • Cabbage has 14 times more Folate than Nopales. Cabbage has 43µg of Folate, while Nopales have 3µg.
  • Nopales are lower in Sugar.

The food varieties used in the comparison are Cabbage, raw and Nopales, raw.

Infographic

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.
Cabbage
Cabbage
2
:
8
Nopales
Nopales
Contains more Phosphorus +62.5%
Contains less Sodium -14.3%
Contains more Calcium +310%
Contains more Iron +25.5%
Contains more Magnesium +333.3%
Contains more Potassium +51.2%
Contains more Zinc +38.9%
Contains more Copper +173.7%
Contains more Manganese +185.6%
Contains more Selenium +133.3%
Cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 18% 9% 12% 15% 3% 5% 7% 21% 2%
Nopales
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Contains more Phosphorus +62.5%
Contains less Sodium -14.3%
Contains more Calcium +310%
Contains more Iron +25.5%
Contains more Magnesium +333.3%
Contains more Potassium +51.2%
Contains more Zinc +38.9%
Contains more Copper +173.7%
Contains more Manganese +185.6%
Contains more Selenium +133.3%

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.
Cabbage
Cabbage
7
:
3
Nopales
Nopales
Contains more Vitamin E +∞%
Contains more Vitamin C +293.5%
Contains more Vitamin B1 +408.3%
Contains more Vitamin B5 +26.9%
Contains more Vitamin B6 +77.1%
Contains more Folate +1333.3%
Contains more Vitamin K +1334%
Contains more Vitamin A +366.3%
Contains more Vitamin B3 +75.2%
Equal in Vitamin B2 - 0.041
Cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 3% 0% 122% 16% 10% 5% 13% 29% 33% 0% 190%
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 E +∞%
Contains more Vitamin C +293.5%
Contains more Vitamin B1 +408.3%
Contains more Vitamin B5 +26.9%
Contains more Vitamin B6 +77.1%
Contains more Folate +1333.3%
Contains more Vitamin K +1334%
Contains more Vitamin A +366.3%
Contains more Vitamin B3 +75.2%
Equal in Vitamin B2 - 0.041

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cabbage
Cabbage
2
:
3
Nopales
Nopales
Contains more Fats +11.1%
Contains more Carbs +74.2%
Contains more Other +78.1%
Equal in Protein - 1.32
Equal in Fats - 0.09
Equal in Water - 94.12
Cabbage
6% 92%
Protein: 1.28 g
Fats: 0.1 g
Carbs: 5.8 g
Water: 92.18 g
Other: 0.64 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 Fats +11.1%
Contains more Carbs +74.2%
Contains more Other +78.1%
Equal in Protein - 1.32
Equal in Fats - 0.09
Equal in Water - 94.12

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cabbage
Cabbage
0
:
3
Nopales
Nopales
Contains less Saturated Fat -52.9%
Contains more Polyunsaturated fat +194.1%
Equal in Monounsaturated Fat - 0.018
Cabbage
50% 25% 25%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.017 g
Nopales
19% 21% 60%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.05 g
Contains less Saturated Fat -52.9%
Contains more Polyunsaturated fat +194.1%
Equal in Monounsaturated Fat - 0.018

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cabbage Nopales Opinion
Net carbs 3.3g 1.13g Cabbage
Protein 1.28g 1.32g Nopales
Fats 0.1g 0.09g Cabbage
Carbs 5.8g 3.33g Cabbage
Calories 25kcal 16kcal Cabbage
Fructose 1.45g Cabbage
Sugar 3.2g 1.15g Nopales
Fiber 2.5g 2.2g Cabbage
Calcium 40mg 164mg Nopales
Iron 0.47mg 0.59mg Nopales
Magnesium 12mg 52mg Nopales
Phosphorus 26mg 16mg Cabbage
Potassium 170mg 257mg Nopales
Sodium 18mg 21mg Cabbage
Zinc 0.18mg 0.25mg Nopales
Copper 0.019mg 0.052mg Nopales
Manganese 0.16mg 0.457mg Nopales
Selenium 0.3µg 0.7µg Nopales
Vitamin A 98IU 457IU Nopales
Vitamin A RAE 5µg 23µg Nopales
Vitamin E 0.15mg 0mg Cabbage
Vitamin C 36.6mg 9.3mg Cabbage
Vitamin B1 0.061mg 0.012mg Cabbage
Vitamin B2 0.04mg 0.041mg Nopales
Vitamin B3 0.234mg 0.41mg Nopales
Vitamin B5 0.212mg 0.167mg Cabbage
Vitamin B6 0.124mg 0.07mg Cabbage
Folate 43µg 3µg Cabbage
Vitamin K 76µg 5.3µg Cabbage
Tryptophan 0.011mg 0.014mg Nopales
Threonine 0.035mg 0.04mg Nopales
Isoleucine 0.03mg 0.049mg Nopales
Leucine 0.041mg 0.077mg Nopales
Lysine 0.044mg 0.059mg Nopales
Methionine 0.012mg 0.015mg Nopales
Phenylalanine 0.032mg 0.049mg Nopales
Valine 0.042mg 0.059mg Nopales
Histidine 0.022mg 0.025mg Nopales
Saturated Fat 0.034g 0.016g Nopales
Monounsaturated Fat 0.017g 0.018g Nopales
Polyunsaturated fat 0.017g 0.05g Nopales

Which food is preferable for your diet?

ok
ok
is better in case of low diet
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
35%
Cabbage
10%
Nopales
Minerals Daily Need Coverage Score
10%
Cabbage
23%
Nopales

Comparison summary

Which food is lower in Sugar?
Nopales
Nopales is lower in Sugar (difference - 2.05g)
Which food is lower in Saturated Fat?
Nopales
Nopales is lower in Saturated Fat (difference - 0.018g)
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 - $0.2)
Which food is richer in minerals?
Nopales
Nopales is relatively richer in minerals
Which food contains less Sodium?
Cabbage
Cabbage contains less Sodium (difference - 3mg)
Which food is richer in vitamins?
Cabbage
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. Cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169975/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.